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

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
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Squat No Lunge Leg Workout

No Squat No Lunge Leg Workout

This week’s workout is the perfect workout to do if you have knees that just don’t want to squat or lunge because of an injury, arthritis, or if they are just plain ol’ tired.

My No Squat No Lunge Leg Workout will target all the muscles of the lower body, in particular the hips, hamstrings and glutes. Three important muscle groups to get (and keep) strong for healthy knees.

Today’s workout you will need:

  • A pair of heavy dumbbells (ie. 10lb, 12 or 15lb)
  • A stability ball
  • A mat

No Squat No Lunge Leg Workout

No No Lunges Leg Workout - Fitness with PJ blog full workout

 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Butt & Ab Workout on the Ball

Butt & Ab Workout on the Ball

I’ve been working with the ball since I started in this crazy business – 20 years ago. I have seen, and done, a lot of exercises on the ball and for today’s Tough Love Tuesday Workout I have put together some of my favourite ball exercises for a Butt and Ab Workout.

 About the Ball

 If you are new to ball training, welcome! You will love this piece of workout equipment. I use it in my Over 40: Becoming a Fat Burning Machine course, as well as with my clients and for my own workouts.

 I, specifically, love to use the ball instead of a bench for my chest press, fly and row exercises. In fact, the bench in my gym is really only used to hold my clipboard, or for step ups. If I need a client to lie down for an exercise we use the ball.

 You see, when training to be “fit for life” you want to do exercises  that will work as many different muscles as possible. That way you are ready for whatever life throws at ya – and the ball does just that.

 Butt & Ab Workout on the Ball

  

30 Min Butt & Ab Workout on the ball - full workout

 If you love these types of workouts then you might also like:

 Hamstring and Hip Opener Workout/Stretch

  Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

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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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