Abs and Booty Workout for Women Over 40

Abs and Booty Workout for Women Over 40

30-Minute Abs & Booty Cardio Workout for Women Over 40

This 30-minute abs and booty cardio workout is the perfect home workout.

No tools required, no jumping, and now… no excuses.

Be sure to leave a comment on the YouTube page after you’re done ❤️

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Low squat with 2 side steps
2. Opposite arm & leg lift pulses
3. Glute presses
4. Other leg/arm lift pulses
5. Other leg glute presses
6. Prone squats
7. Legs up ab burners
8. Oblique crunch
9. Other side
10. R leg bridge
11. L leg bridge
12. Bridge with pulses

2 x 40sec

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PJ ox

Full Body Cardio

Full Body Cardio

25-Minute Full-Body Home Cardio Workout for Women Over 40

Sometimes you just need a good ol’ fashioned butt-kicking, with a short, sweaty, nothing fancy workout.

And when you do, you’ll turn to this little gem of a home cardio workout.

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Donkey kick with jump (or 2x leg curl + 1 squat)
2. Traveling bear crawl to low squat (or bear crawl)
3. Power squat (hi or lo impact)
4. Inchworms forward & back (or squat with ab twist)
5. Alternating crossover lunges

4x 30 seconds
Beginners: 2-3 x 30sec

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SHOULD BE DOING

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Beginner Ab Workout

Beginner Ab Workout

Beginner Ab Workout for Women Over 40

This is a great workout to do when you A) just have 10 minutes, B) just want to hit the abs or C) you would like to add a functional ab workout at the end of your cardio workout, or another workout.

We hit all the muscles in the core, including the lo back muscles.

No tools required and full instruction is given with each move so you walk away a winner 👊🏼

TOOLS NEEDED

none

THE WORKOUT

1. Plank with hip drops
2. Prone starfish
3. Crunch
4. Reverse curls
5. 4 point opposite arm & leg lifts
6. Side plank
7. Other side
8. Bicycles
1 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Bodyweight Upper Body Strength

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength for Women Over 40

The perfect home workout! No tools, bodyweight-only upper body strength workout for women over 40.

This workout is one of my faves. It’s a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It’s great to do on its own or paired with a cardio workout – and it’s also the perfect living room, home workout. No tools are required and we are on the ground for the entire workout.

If you have had any history of low back pain, or shoulder pain this workout is going to become your go-to.

TOOLS NEEDED

Tools: none

THE WORKOUT

1. Cactus arms low back extensions
2. Swimmers
3. Prone starfish
4. Plank ups
5. Protract/retract with plank
6. Seated tricep dips
3 x 40sec

Ladder drill:
1 arm push-ups (ground or wall)
7 reps to 1 rep

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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