Easy to Follow Cardio Workout for Women Over 40

Easy to Follow Cardio Workout for Women Over 40

Easy to Follow Cardio for Women Over 40

Fun, sweaty, effective and easy to follow cardio workout for women over 40.

DAY 4 – FIT IN 15 CHALLENGE

I did the beginning of this workout three effing times and I still could have re-done it.

Sigh.

Because we ladder our time with each set I pulled out my new GymBoss timer that can take more than 2 different interval times.

Which is a totally awesome tool, if you are smart.

I guess I am not because I miscalculated the times for all the sets and about 10-minutes in I realized that we weren’t laddering down in time. So, I erased that footage and re-did the warm-up and workout again… only to screw that up again.

I re-filmed the warm-up and first circuit AGAIN and then AGAIN I realized that the timed intervals weren’t what they should be.

But by then I was so over re-doing the warm-up that I said “screw it”, paused the camera, switched out the timers, and continued on.

Other than that the workout rocks.

TOOLS NEEDED

nothing

THE WORKOUT

1. Mini skaters
2. Squat
3. Mountain climbers
1 x 40sec
1 x 30sec
1 x 20sec

4. Star jacks
5. Alt reverse lunges with twist
6. Squat jacks
7. Football side shuffles
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

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

Beginner Low Impact Cardio for Women Over 40

No jumping, no up and down moves, and all exercises perfect for the beginner exreciser.

This little workout is perfect for beginners to help build your cardio and stamina, as well as all others who don’t feel like pushing themselves too hard and would like a light workout.

I could also see this workout as a go-to program for when you’re feeling under weather… because remember, if you ain’t feeling good you need to keep your butt out of the gym and stay at home ๐Ÿ™‚

ย TOOLS NEEDED

nothing

THE WORKOUT

1. Tap & jack
2. Squat & side steps
3. Squat & row
4. Alternating reverse lunges
5. Alternating knee lifts
6. Jab, squat & jab
Ladder-style
40sec

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

All Standing Cardio and Abs

All Standing Cardio and Abs

All Standing Cardio and Abs Workout for Women Over 40

All standing, easy on the wrists, no equipment needed cardio and abs.

Join me for this sweaty and awesome 40-minute standing cardio and ab workout.

It’s perfect if you have sensitive wrists and shoulders, or if getting down on the ground is hard, or just not an option for you.

High and low impact options shown.

 

TOOLS NEEDED

nothing

THE WORKOUT

1. Forward lunge with twist to side lunge
2. 4 jumping jacks to sumo squat jabs
3. Other leg lunge/twist/side lunge
4. L leg knee repeater with twist
5. Lo squat travel with reach or jump
6. R knee repeater with twist
5 x 40sec

Isolated Ab Workout
1. Standing side crunch to crossover
2. Other side
3. Sumo hold with side bends
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

Barre Mat Workout

Barre Mat Workout

Barre Mat Workout –ย Knee-Friendly for Women Over 40

Train the tush and core, without hurting the knees, with this barre mat workout for women over 40.

โฃIf you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working on the core muscles for a stronger posture.

I can’t wait to hear what you think of the workout! Please leave a comment below ๐Ÿ‘๐Ÿฝ

FYI: there is a lot of kneeling, or on the knees, in this workout. So, if that aggravates your knees please grab some extra cushioning for under your knees before you push play.

ย TOOLS NEEDED

nothing

THE WORKOUT

1. Plank with arm circles
2. Side plank with reach unders
3. Side reaches
4. Plank with knee to chest
5. Other side plank with reach unders
6. Side reaches
7. 3 legged dog to knee in
8. Starfish
9. Other leg – 3 legged dog
10. opposite arm & leg lifts
11. Side leg lifts
12. Clams
13. Feet elevated clams
14. Other leg – side leg lift
15. Other leg – clams
16. Other leg – feet elevated clams

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

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 ๐Ÿ‘Š๐Ÿผ

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

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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