At Home Lower Body Workout | No Equipment

At Home Lower Body Workout | No Equipment

25-Minute At Home Lower Body Workout | No Equipment for Women Over 40

Train your thighs, hips and glutes with this at-home lower body workout. No equipment is required, and suitable for all levels, as well as programed for women over 40.

Tell your hips to get ready to feel the burn!

Day 23 of the 25 in 25 Challenge!

TOOLS NEEDED

a chair or wall for balance

THE WORKOUT

3x 45sec
Curtsey lunge
Side leg lifts
1 leg deadlift

3 x 45sec
Curtsey lunge
Side leg lifts
1 leg deadlift

3 x 45sec
Bridge
Bridge hold
Frog pumps

Try this No Planks Ab Finisher afterwards

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PJ ox

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Quick Legs & Abs with Dumbbells for Women Over 40

Quick Legs & Abs with Dumbbells for Women Over 40

20-Quick Legs & Abs with Dumbbells for Women Over 40

A 20-minute quick legs & abs strength workout with dumbbells. Great for all levels, modifications shown throughout, and designed for women over 40.

I also show you how you can add a stability ball, or BOSU ball to get more out of the abs training.

Now, grab your dumbbells and let’s do this!

🙌🏽 Day 11 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of mod dumbbells & a BOSU or stability ball if you own one

THE WORKOUT

3 x 40sec
Reverse lunge pulses
Ab crunches

3 x 40sec
Reverse lunge pulses
Bicycles

3 x 40sec
3 sumo squat + 3 jump squats
Plank with hip extension & abduction

Got more gas in the tank? Try this 10-min cardio finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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Lower Body Burn for Women Over 40 | Leg Workout for Home

Lower Body Burn for Women Over 40 | Leg Workout for Home

20-Minute Lower Body Burn for Women Over 40 | Leg Workout for Home

Using only 1 dumbbell, you will cycle through 5 of my favourite lower body strength exercises that will hit all the muscles in the legs. And… by only using one dumbbell, you will also fire up your core and your balance!

As an added bonus, I also teach you one of my favourite hip mobility drills as a warm-up to help loosen up the hips and low spine.

💥 This is also Day 4 of the 25 in 25 Challenge! 💥

TOOLS NEEDED

1 heavy dumbbell & access to something to put your feet up on (I am using a stability ball, but a bench, chair or side of your couch will work just as well!)

THE WORKOUT

EA SIDE: 2 x 45sec
Hip mobility squat
Reverse lunge
Alternating squat & lunge

2 x 45sec
Alternating 1 leg deadlift
Elevated bridges

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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BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

BOSU & Booty Band HIIT Workout for Women Over 40

I had so much fun filming this BOSU ball, booty band HIIT workout. And… while the title does say for women over 40, if you’re younger I think this will still give ya a run for your money.

We start with high intensity, yet easy on the joints, cardio session using your booty band, so the glutes and core get LIT up.

From there we move onto the BOSU for some heart-pumping, calorie-busting cardio.

AND…. you’ll notice a cool new feature on the workout. A big thank you to my Patreon community, and for their support, because if it wasn’t for them I would not be able to afford a video editor to do all these extras now found on the workouts 😘.

TOOLS NEEDED

booty band, BOSU ball

THE WORKOUT

BOOTY Band:
Squat pulse to jump
Jumping jax
Bear crawl, hip opener to thrust
Banded travels w/ hip extension
3 x 30sec

BOSU Ball:
Up & over
Plank ups
Straddle ups
Power climbers
3 x 30sec

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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The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

The Best Leg Workout for Women Over 40

Strengthen what are the common problem areas of the lower body for women over 40 with this all-levels strength workout.

DAY 3 – FIT IN 15 CHALLENGE

While this Best Leg Workout for Women Over 40 is totally self-proclaimed, it is programmed to hit all those areas that need to be hit once we have 40 and beyond.

We work balance and the core muscles through the special use of certain movements in this workout, while also hitting the hamstrings, glutes and glute med muscles – common offenders when it comes to weak muscles of the legs.

If you stick around until the very end of the video I explain my step-by-step process of why I programmed these moves, and how they will help the over 40 body.

TOOLS NEEDED

1 heavy dumbbell + a chair

THE WORKOUT

1. Bulgarian lunge (or sub given)
2. Other leg
3 x 30sec

3. 1 leg deadlift
4. Other leg
2 x 45sec

5. Squat jumps with chair (or sub given)
8 x 20sec

6. Elevated frog bridges
7. Hamstring bridges
8. Side plank glute med hip drops
9. Other side
3 x 30sec

10. Side lunge to curtsey lunge
11. Other leg
2 x 40sec

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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