10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

12-Minute Ab Workout Shoulder & Wrist Friendly [no planks!] for Women Over 40

This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for a no plank, ab torcher workout.

FYI: this workout is NOT osteoporosis-friendly.

TOOLS NEEDED

a mat

THE WORKOUT

2 x 50sec
Frog crunch
Reverse curl
Bicycles
Side crunch
Side crunch

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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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PJ ox

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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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Day 12 – Amped Up AMRAP – All Levels Cardio Workout for Women Over Over 40

Day 12 – Amped Up AMRAP – All Levels Cardio Workout for Women Over Over 40

27-Minute Amped Up AMRAP – All Levels Cardio Workout for Women  Over 40

This all-levels cardio workout is so much fun! Using the training technique, AMRAP, you’ll perform 4 moves, circuit-style, for as many rounds as possible.

Low and high-impact options are shown, as well as osteoporosis-friendly ab exercises. You are going to love this workout!

Day 12 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

nothing (chair if you are a beginne

THE WORKOUT

5 minutes
10 jumping jacks
10 gate swings
10 repeater knee
10 other repeater knee

—- REST

5 minutes
8 crab dance
8 bicycles
8 dead bugs
8 plank jacks

— REST

5 minutes
6 burpees
6 skater to crossover lunge
6 side to reverse lunge
6 side to reverse lunge

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FIT & FIERCE...
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PJ ox

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