10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

If you’ve ever had back pain, or you simply want to avoid it, this little workout is for you.

Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as well as learn how to hinge, instead of bend through your low back), work out any restrictions in your thoracic spine (T-spine), strengthen the stabilizers in the spine and work on giving your lower lumbar discs some space.

TOOLS NEEDED

mat, yoga bolster (or pillow), access to a wall

THE WORKOUT

This is also Day 1 of our 14-Day Happy Back Series on Over Fifty Fitness.

1-leg hip hinge
1-leg hip hinge
Iso-hold bird dog
T-spine extension against wall
Supported sphinx

TIRED OF TRYING TO FIGURE OUT 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

DAY 19 – Leg Day for Women Over 40

DAY 19 – Leg Day for Women Over 40

42-Minute Leg Day for Women Over 40

Target the thighs, glutes and hips with this leg day workout! We’ll cycle through 5 compound lower body exercises alternating between a squat/lunge pattern and a hinge pattern.

This type of programming will ensure we hit all the muscles in the front and back of the body (hello hamstrings and glutes!), as well as save the knees from burning out.

There’s also a far amount of balance and stability needed for some of the moves, making this a great well-rounded leg workout.

Day 19 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate and heavy dumbbells

THE WORKOUT

1st round: 50 sec
2nd round: 45 sec
3rd round: 40sec
4th round: 35sec

Squat
Romanian deadlift
Side lunge
Side lunge
1-leg deadlift
1-leg deadlift
Quadruped hip extension
Quadruped hip extension

TIRED OF TRYING TO FIGURE OUT 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

DAY 11 – No Squat Leg Workout for Women Over 40

DAY 11 – No Squat Leg Workout for Women Over 40

39-Minute No Squat Leg Workout for Women Over 40

Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you’ll target the hamstrings, glutes, hips and your core – with absolutely no squats!

This workout is perfect if you have sensitive knees or low back.

And stick around till the end – I have a special little hip finisher for you.

Day 11 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

1 moderate & heavy dumbbell, booty band (optional), chair or bench

THE WORKOUT

2 x 45sec
1-leg assisted deadlift
1-leg assisted deadlift
Straight leg bridge

2 x 45sec
Standing fire hydrant
Standing fire hydrant
Skaters

2 x 45sec
Weighted glute bridge
Weighted glute bridge
Reverse hyper 1

Finisher
1 x 40sec
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge

TIRED OF TRYING TO FIGURE OUT 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

DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

DAY 4 – Lower Body & Core Strength for Women Over 40 – Get Strong!

37-Minute Lower Body & Core Strength for Women Over 40 – Get Strong!

It’s leg day and this Lower Body Strength Workout is gonna get you STRONG!!! We have 5 different lower body exercises that include dumbbell exercises to build strength and power in the legs while hitting the abs with two of my favourite ab exercises.

Options are given for those with sensitive knees & osteoporosis.

Day 4 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

1 heavy dumbbell

THE WORKOUT

4 x 40sec
Goblet squat
Kickstand deadlift
Stationary lunge
Kickstand deadlift
Stationary lunge
Weighted crunch to leg drop
Running woman crunch

TIRED OF TRYING TO FIGURE OUT 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

No Equipment Lower Body Strengthening for Women Over 40

No Equipment Lower Body Strengthening for Women Over 40

35-Minute No Equipment Lower Body Strengthening for Women Over 40

Using no equipment you will strengthen your lower body. This is a knee-friendly workout too, with limited squats and lunges, and a focus on strengthening the hips, hip stabilizers and glutes. Common muscles that can be weak and cause havoc with our knees.

And, stick around until the end! I have a special glute finisher for you!

TOOLS NEEDED

a sturdy chair or bench

THE WORKOUT

3 x 30sec
Curtsey lunge
Curtsey lunge
Elevated bridges

3 x 30sec
Leg up deadlift
Leg up deadlift
Bridge walk-outs

3 x 30sec
1 leg bridge
1 leg hip extension
1 leg bridge
1 leg extension

FINISHER
8 x 20sec
Sumo pulse finisher

TIRED OF TRYING TO FIGURE OUT 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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼