Sculpt Stronger Glutes at Home for Women Over 40

Sculpt Stronger Glutes at Home for Women Over 40

46-Minute Sculpt Stronger Glutes at Home for Women Over 40

Day 5 of the 10 Day Legs & Booty Challenge.

Sculpt those glutes and hips with these glute-strengthening exercises. These are some of the best drills to target the glutes and hips.

Trainer’s promise!

My glutes were torched after this workout. But, don’t let that scare you away! I show alternative moves and coach you through the whole workout so you get the best workout for YOU.

TOOLS NEEDED

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

THE WORKOUT

2 x 45sec
Foward leaning Bulgarian lunge
Foward leaning Bulgarian lunge

2 x 45sec
B stance weighted bridge
B stance weighted bridge

2 x 45sec
Step up
Step up

2 x 45sec
Banded incline quadruped hip extension
Banded fire hydrant
Banded incline quadruped hip extension
Banded fire hydrant
Elevated frog pump

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

Inner & Outer Thigh Workout at Home For Women Over 40

Inner & Outer Thigh Workout at Home For Women Over 40

36-Min Inner & Outer Thigh Workout at Home For Women Over 40

Day 3 of the 10-Day Legs & Booty Challenge 2.0.

Train your inner and outer thighs with this specially designed low-impact workout. Hit the adductors, glutes, and glute med with some of my favourite bodyweight-only exercises.

This is also a great routine if you get bored easily. We have a TON of moves, and we only do them twice.

TOOLS NEEDED

a mat

THE WORKOUT

2 x 40sec
Plie squat
Plie squat & hold
Step out side lunge w/ sweep
Step out side lunge w/ sweep
Fire hydrant
Up & over calf
Fire hydrant
Up & over calf
Side-lying double leg lift
Inner thigh lifts
Outer leg lift
Clams
Side-lying double leg lift
Inner thigh lifts
Outer leg lift
Clams

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

Arms and Glutes Cardio HIIT Workout for Women Over 40

Arms and Glutes Cardio HIIT Workout for Women Over 40

24-Min Arms and Glutes Cardio HIIT Workout for Women Over 40

Day 4 of the 10 Day Legs & Booty Challenge.

Oh boy! This arms and glutes HIIT workout is a keeper. Using one pair of dumbbells I promise to toast your biceps and triceps, while we get your heart rate up with glute-specific cardio moves.

We start our workout with low impact moves and as we go I show you how you can spice it up if you want.

TOOLS NEEDED

moderate dumbbells, booty band (optional)

THE WORKOUT

3 x 30sec
Wide bicep curls
Jump out banded sumo squats

3 x 30sec
Hammer curls
Side to side banded walks w/ jump

3 x 30sec
Skullcrushers
Banded plank tap outs

3 x 30sec
Behind head tri extensions
Skaters

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

Shoulders and Cardio HIIT for Women Over 40

Shoulders and Cardio HIIT for Women Over 40

25-Minute Shoulders and Cardio HIIT for Women Over 40

Day 2 of the 10-Day Legs & Booty Challenge 2.0.

Get your heart rate up with this specially programmed HIIT focusing on the shoulders and arms. You will cycle through strength exercises for the shoulders using dumbbells, followed by high or low impact cardio drills focussing on your legs, hips & glutes.

TOOLS NEEDED

a pair of light & moderate dumbbells.

THE WORKOUT

3 x 30sec
Shoulder press
Gate swings

3 x 30sec
Reverse flys
Squat dumbbell passes

3 x 30sec
CHEK presses
Sprinter’s block

3 x 30sec
L raises
Sprinter’s block

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 Low & High Impact Cardio for Women Over 40

15-Min Low & High Impact Cardio for Women Over 40

15-Min Low & High Impact Cardio for Women Over 40

15-minute cardio workout, for any level of fitness. No more excuses, you can fit this little gem of a cardio workout at any time and anywhere.

No equipment is required, and this can be done as a stand-alone workout or pair with one of my strength workouts for the full-meal deal.

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

3 x 40sec
Sumo squat to knee up
Knee up skip
Curtsey lunge to side leg lift
Curtsey lunge to side leg lift
Side to side squat walks
3 jax to squat

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

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 👊🏼