Legs, Shoulders & Abs for Women Over 40

Legs, Shoulders & Abs for Women Over 40

39-Minute Legs, Shoulders & Abs for Women Over 40

I picked the best exercises to strengthen your legs, shoulders and abs. We are also performing 4 sets of each series so you can really focus on your form and push through any plateaus you might be experiencing.

TOOLS NEEDED

a pair of moderate and heavy dumbbells and if you’re a beginner a chair

THE WORKOUT

4 x 45sec
Alternating reverse lunge
Shoulder presses
Plank to pike

4 x 45sec
Weighted glute tap outs
Arnold press
Tic toc mountain climbers

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PJ ox

Nonstop Cardio Core for Women Over 40

Nonstop Cardio Core for Women Over 40

27-Minute Nonstop Cardio Core for Women Over 40

You are going to love this nonstop cardio workout! It’s a 20-minute workout that will get the heart rate up while training those abs! I also offer osteoporosis, prolapse and diastasis recti safe exercises so you can confidently join me and get your abs working, without any risk of injury.

TOOLS NEEDED

BOSU (optional) and a chair if you are a beginner

THE WORKOUT

2 x 40sec
Arms overhead knees-up
Plank jacks
Reverse curl to legs down
Across body mountain climbers
Knees side to side
Power mountain climbers
Crunch pulses
Side v-ups
Side v-ups
Squat to side crunch

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower Body Stretch & Release for Women Over 40

Lower Body Stretch & Release for Women Over 40

20-Minute Lower Body Stretch & Release for Women Over 40

Stretch and release your lower body with this stretch and flow session. Focussing on the hips, adductors and hamstrings this is the perfect stretch to do after a workout, or if you have tight hips or hamstrings.

TOOLS NEEDED

yoga block and strap

THE WORKOUT

Calf, hip flexor & t-spine
Hip flexor
Hip flexor & hamstring flow
Adductor stretch & hope opener
Straight leg adductor stretch
Other leg
Butterfly stretch
Glute & low back stretch
Dynamic hamstring stretch
Static hamstring stretch
Other leg
Supine double leg adductor stretch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

15-Min Crunchless Abs | Safe for Prolapse, Osteoporosis & Diastasis Recti

15-Min Crunchless Abs | Safe for Prolapse, Osteoporosis & Diastasis Recti

15-Min Crunchless Abs | Safe for Prolapse, Osteoporosis & Diastasis Recti for Women Over 40

If you have prolapse, diastasis recti or osteoporosis this is the perfect core workout for you! This is a full follow-along 15-minute crunchless ab workout that is not only safe for all, but it is also very effective!

You only need 1 dumbbell and a yoga block and feel free to add this workout in after a workout, or as a stand-alone session if you want to improve your core strength.

TOOLS NEEDED

light dumbbell, yoga block

THE WORKOUT

1 x 50sec
Breathing
Bridge
1-leg bridge
1-leg bridge
Yoga block reverse curl
Yoga block squeeze
Yoga block knees to side
Yoga block knees to side with kick
Figure 8’s
Half kneeling woodchop
Half kneeling woodchop
Side plank w/clam
Side plank w/clam
Dead bug

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Desk Stretches for Anyone Over 40

Desk Stretches for Anyone Over 40

12-Minute Desk Stretches for Anyone Over 40

Easy stretches you can do at your desk! Whether you sit a lot and just need a midday break, or you just want a series of hassle-free stretches for the whole body, with no going on the floor or using extra equipment.

These are my top 11 stretches that are practical and simple to target your entire body.

TOOLS NEEDED

chair

THE WORKOUT

Standing back extensions
Standing side body stretch
Standing hamstring, lat & shoulder stretch
Seated t-spine extension & chest opener
Seated hip flexor w/ side body stretch
Forearm flexor stretch
Fingers/hand stretch
Lateral neck stretch
Levator scap stretch
Mid-back stretch
Standing 1 leg hamstring stretch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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