Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout for Women Over 40

This is the perfect social distancing workout for home.

Using only 1 pair of dumbbells (or a couple of cans of food) we work every muscle in the body.

The workout is programmed Tabata style, eight rounds of 20 seconds, with eight different moves.

It’s a great home workout, as well as perfect for small spaces and apartments (there is no jumping).

I also give a ton of modifications if you have shoulder issues, knee problems, or are just starting out and need some “toned” down versions of the moves.

 As always, I got your back 👊🏼 Now, let’s go!

TOOLS NEEDED

1 pair of light or moderate dumbbells, a chair or bench

THE WORKOUT

1. Dumbbell cleans
2. Shoulder presses
8 x 20sec

3. Arms up alt reverse lunges
4. Tricep dips
8 x 20sec

5. Renegade rows
6. Squat thrusts with dumbbells
8 x 20sec

7. Chest press + bridges
8. Drunken mountain climbers
8 x 20sec

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SHOULD BE DOING

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PJ ox

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40

This is the perfect home workout. I even recorded this one in MY living room to prove to ya that this is a great home workout.

You only need your body weight and a chair (if you are a beginner).

This workout will get the heart rate up, while also building the strength in your lower & upper body and your core.

It’s a total body soon-to-be-a-fave-of-yours workout.

I also explain how to tone down any of the moves if you are a beginner, or if you have shoulder, knee or low back pain.

I have you covered. Trainer’s promise 💋

And… please stick to the very end of this workout. I lead you through an extended total body stretch that you are going to love too!

TOOLS NEEDED

a chair if you are beginner, bathrobe tie or a necktie to use as a stretch tie at the end

THE WORKOUT

1. Chest to ground burpees (or use the chair, or 
    do my universal burpee sub-in move – don’t
    worry I show you!)
2. Press-ups
3. Squats with arms up
4. Mountain climbers (or use chair)
5. Alt lunges (or perform a bridge)

1 x 20sec
1 x 30sec
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed😂). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments 🙌🏼!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

EMOM Workout

EMOM Workout

EMOM Workout for Women Over 40

⁣Every minute on the minute (EMOM) workouts are a ton of fun. I’ve started using them as little finishers at the end of some of my classes – and this workout here marks my third full EMOM on the channel.

 Basically, we have a series of exercises that change every minute on the minute.

So, the quicker you finish your set, the longer the break you’ll get before the next exercise.

It’s as simple as that.

For today’s workout, I’ve also added a dumbbell so we really get the muscles working while conditioning the whole body.

The one caveat… you’ve got to be able to count to 14 👊😜

That may seem cheeky. I mean even 5-year-olds can count to 14, right!?! But, it’s a different ballgame when you are working hard, listening to me, trying to keep your form crisp, getting yourself ready for the next exercise AND having to remember to count to 14 for each exercise.

Let’s just say this workout is a heart and a brain pumper.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. 1-arm alt thrusters – 14
2. Squat press – 14
3. Alt power snatch – 14
4. Jump squats with DB – 14
5. Woodchops – 14

4 rounds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Intense Dumbbell Workout for Women Over 40

Intense Dumbbell Workout for Women Over 40

40-Minute Total Body Dumbbell Workout

This dumbbell workout is INTENSE! But, it’s awesome and it’s also the BEST circuit workout to strengthen, tone and burn a ton of calories.

And we only use one paid of dumbbells!

I was sore for days after this workout 😇😂 – you’re gonna love it!!

TOOLS NEEDED

A pair of moderate dumbbells 

THE WORKOUT

1. Dumbbell Clean
2. Push press
3. Front squat
4. Crush press
5. Renegade tricep kickbacks
6. 1 arm dumbbell snatch
7. Alternating piston rows
8. Other arm DB snatch

6 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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