Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout for Women Over 40

This is the perfect social distancing workout for home.

Using only 1 pair of dumbbells (or a couple of cans of food) we work every muscle in the body.

The workout is programmed Tabata style, eight rounds of 20 seconds, with eight different moves.

It’s a great home workout, as well as perfect for small spaces and apartments (there is no jumping).

I also give a ton of modifications if you have shoulder issues, knee problems, or are just starting out and need some “toned” down versions of the moves.

 As always, I got your back 👊🏼 Now, let’s go!

TOOLS NEEDED

1 pair of light or moderate dumbbells, a chair or bench

THE WORKOUT

1. Dumbbell cleans
2. Shoulder presses
8 x 20sec

3. Arms up alt reverse lunges
4. Tricep dips
8 x 20sec

5. Renegade rows
6. Squat thrusts with dumbbells
8 x 20sec

7. Chest press + bridges
8. Drunken mountain climbers
8 x 20sec

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PJ ox

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout

Burn Fat, Build Muscle Bodyweight Home Workout for Women Over 40

This is the perfect home workout. I even recorded this one in MY living room to prove to ya that this is a great home workout.

You only need your body weight and a chair (if you are a beginner).

This workout will get the heart rate up, while also building the strength in your lower & upper body and your core.

It’s a total body soon-to-be-a-fave-of-yours workout.

I also explain how to tone down any of the moves if you are a beginner, or if you have shoulder, knee or low back pain.

I have you covered. Trainer’s promise 💋

And… please stick to the very end of this workout. I lead you through an extended total body stretch that you are going to love too!

TOOLS NEEDED

a chair if you are beginner, bathrobe tie or a necktie to use as a stretch tie at the end

THE WORKOUT

1. Chest to ground burpees (or use the chair, or 
    do my universal burpee sub-in move – don’t
    worry I show you!)
2. Press-ups
3. Squats with arms up
4. Mountain climbers (or use chair)
5. Alt lunges (or perform a bridge)

1 x 20sec
1 x 30sec
1 x 40sec
1 x 30sec
1 x 20sec

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PJ ox

Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed😂). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments 🙌🏼!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Inner & Outer Thigh Workout

Inner & Outer Thigh Workout

Inner & Outer Thigh Workout for Women Over 40

⁣I feel you are going to LOVE this workout. My inner thighs were sore for days after filming this workout – which means you may feel the “love” for days too!

And that is a GOOD thing, little grasshopper!

You see the inner thigh muscles (adductors), and the outer hip muscles (gluteus medius) tend to be weak, which can lead to havoc to our knees, our low back and our hips.

I have lost track of how many people I’ve trained in the last 25 years whose physiotherapist told them that they need to strengthen their inner & outer thighs.

These are important muscle groups, and in this workout we hit them hard.

There are also some activities that will really benefit from this workout too. For instance, if you run, bike, hike, walk, play soccer or hockey this workout is right in your lane.

And, for the rest of you… give it a go and let me know if you find any muscles complaining 🙂 Cause if you do then that means we need to focus on those.

OK? OK!

TOOLS NEEDED

nothing

THE WORKOUT

1. Step out side lunge
2. Other side
3 x 40sec

3. Plie squat
4 x 25 reps

4. Inner thigh lifts
5. Inner thigh pulses
6. 1-leg bridges
7. Other leg inner thigh lifts
8. Other leg pulses
9. Other leg 1-leg bridges
2 x 45sec

10. Side plank with leg lift
11. Clams
12. Other side plank with leg lift
13. Clams
2 x 45sec

14. Inner thigh squeeze with bridge
15. Hold & pulse
16. Frogs
2 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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.

 

 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

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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