20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

20-Minute EMOM Cardio + Abs for Women Over 40

Get your heart rate up, and hit those abs with this FUN EMOM cardio and abs workout. Using one moderate dumbbell, or kettlebell, you’ll rotate through 4 different compound exercises, with a heavy emphasis on the abs and deep core muscles.

Osteo & low back-friendly ab options are shown, as well as low-impact options.

TOOLS NEEDED

1 moderate dumbbell or kettlebell

THE WORKOUT

4 x
Minute 1:
20 American swigs
Minute 2:
20 Lunge passes
Minute 3:
20 Starfish crunches
Minute 4:
30 Skaters

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Low Impact Cardio HIIT for Women Over 40

Low Impact Cardio HIIT for Women Over 40

28-Minute Low Impact Cardio HIIT for Women Over 40

Short, sweet and spicy! This workout is perfect for any level – trainer’s promise.

As I coach us on the main screen with a low-impact cardio HIIT, mini-me on the smaller screen will demo how to spice up the moves, as well as offer alternatives if push-ups aren’t your jam.

Using bodyweight we will get the heart rate up & work on our upper body and core strength – and then finish it all off with a fun ab workout.

FYI: osteo-friendly ab exercises are shown.

TOOLS NEEDED

a chair or bench if you’re a beginner

THE WORKOUT

3 x 30sec
Step out gate swings
Push up to floor

3 x 30sec
Low lunge tap backs
Plank ups to backstrokes

3 x 30sec
Hip hinge w/ squat pulse
Plank tap to shoulder tap

3 x 30sec
Crunch & twist
Resisted dead bug

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Cardio & Core for Women Over 40

Cardio & Core for Women Over 40

35-Minute Cardio & Core for Women Over 40

Lift your heart rate and challenge your core strength in 30 minutes using just your body weight. You’ll keep the rest time short and the intensity high to push your body to a whole new level.

Low impact options are shown, as well as osteo-friendly ab exercises.

And be sure to stick around until the end! I have a special little EMOM Finisher for you.

TOOLS NEEDED

a mat

THE WORKOUT

3 x 45
Dead bug
Inchworms
Jumping jax (Forgot to do the last set of these. Sorry!)

3 x 45
Bear crawl sprawl
Alternating leg down
Lateral kick-outs
Side-to-side lunges

EMOM Finisher
8 lateral hops
8 crab toe taps
8 crunch toe touches

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HERE WE COME.

 

PJ ox

DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

DAY 8 – Low Impact, No Repeats HIIT for Women Over 40

30-Minute Low Impact, No Repeats HIIT for Women Over 40

We are picking up the intensity with this No Repeats Low Impact HIIT. No Jumping makes this a quiet, apartment-friendly HIIT workout while still maximizing intensity and effectiveness with full body, compound exercises.

Grab a light to medium set of dumbbells and let’s do this!

Day 8 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing

THE WORKOUT

1 x 40sec
Squat reach
Dumbbell jabs w/ squat
Ankle taps
Squat & front lateral raise
Side lunge side lateral raise
Squat & front lateral raise
Side lunge to side lateral raise
Lunge with twists
Woodchop
Woodchop
Driver squat
Squat pulse & dumbbell passes
Reverse bridge
Side plank w/ rear delt raises
Side plank w/ rear delt raises
Plank w/ arm lift tap outs x4

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HERE WE COME.

 

PJ ox

DAY 2 – Low Impact Tabata Cardio for Women Over 40

DAY 2 – Low Impact Tabata Cardio for Women Over 40

23-Minute Low Impact Tabata Cardio for Women Over 40

Torch some calories with this low-impact Tabata workout. We will alternate between two exercises for each Tabata, placing a focus on your core and getting that heart rate up.

Options are given for beginners and osteoporosis.

Day 2 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you’re a beginner and if you own a BOSU ball – grab that too (optional)

THE WORKOUT

8 x 20sec
Prone squat
Double dead bug

8 x 20sec
Crossover shuffles
Crossover lunges

8 x 20sec
Low impact burpee
Squat & pulse

8 x 20sec
Mountain climbers
Deep lunge

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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