Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

Β TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Vacation Workout

Vacation Workout

15-Minute Bodyweight All Levels Vacation Workout

Join me for a fun do anywhere, at anytime bodyweight workout. Perfect for when on vacation and you just have time for a quick workout.

TOOLS NEEDED

None

The Workout

1. Leg burner jumping jacks (jump or no jump)
2. Lateral plank walks (or reg plank on forearms)
3. Forward lunge to burpee (or lunge + squat)
4. Skater to crossover lunge

4 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Cardio & Abs For Women

Cardio & Abs For Women

35-Minute Cardio + Abs Workout for Women

I enjoyed filming this little workout. It’s got a ton variety and it does what I wanted it to do, get the heart rate up and blast my abs.

In total you will do 10 exercises, finishing off with a little one minute ab finisher. You’re gonna love it!

Be sure to check in when you’re done. Click here to do so.

 

TOOLS NEEDED

None!

The Workout

cardio-abs-workout-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

High Intensity Cardio Workout

High Intensity Cardio Workout

40-Minute High Intensity Cardio Workout

Okay, this workout will leave ya knackered. Wow!

I was huffing and puffing like a ex-smoking senior citizen by the end. It was awesome!

It is definitely a high intensity cardio workout.

But… if the high intense thing does not float your boat no worries. Sandra is on hand doing all the low impact versions of the workout.

This really is a great workout FOR all fitness levels, and fantastic for vacation. There no tools required.

Just you, a towel to wipe the sweat and maybe some tape over your mouth so you don’t get caught swearing at me πŸ™‚

Check in on YouTube and let me know what you thought when you’re done!

 

TOOLS NEEDED

Nothing!

The Workout

High-intensity-cardio-workout-for-women-Fitness-with-PJ

 

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

40-Min Home Cardio Workout

40-Min Home Cardio Workout

40-Minute Home Cardio Workout

TOOLS NEEDED

None

The Workout

40-Min-Cardio-Workout-for-home-for-women-workout-Fitness-with-PJ

 

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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