Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! đŸ„ł

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
2 x 30sec

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

Quick Leg Finisher Workout

Quick Leg Finisher Workout

Quick leg finisher workout for Women Over 40

Finish your workout off with this quick leg finisher workout – perfect for all levels, and no tools needed!

What is a workout finisher?

Well…. it could be your key to better fitness results for one.

A finisher is a form of metabolic conditioning that’s done at the end of a workout. The intensity of finishers makes them a great tool for providing an added calorie burn to your workout, and they can help develop greater cardiovascular fitness — especially anaerobic fitness.

This 5-minute leg finisher is great for after a cardio workout, strength workout OR after a leg workout to help you flush out the legs.

You could also do this beauty as a stand-alone if you just feel the need to work the booty and thighs… just remember to warm up a bit beforehand, please.

I love finishers! And the ones I have been releasing on the channel are some of my personal faves.

So, remember this workout next time you want to push yourself a little harder after your regular workout. 😘

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

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More for Women Over 40

Do you get wrist pain with exercises like push-ups and planks? Try these 5 exercise subs for the most common wrist pain offenders.

If you have wrist pain there are a lot of exercises that will be uncomfortable for you.

From planks to mountain climbers to push-ups. These exercises, while awesome to improve your core and upper strength can be workout killjoys if you have weak wrists, carpal tunnel, arthritis, or pain when weight bearing on the hands.

In this Fit Tip video, I show you 5 common wrist-offenders found in a majority of YouTube workouts and what exercises you can sub in instead so you can keep training hard… without pain or suffering.

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

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women Over 40

Add this workout finisher at the end of your workout to burn fat and torch calories. Perfect for women over 40, and all levels.

I’ve been meaning to film some workout finishers for a while now.

These quick little workouts are done after a regular workout for those days when you really want to push yourself and you have some gas left in your tank to do so.

They are also great as a stand-alone workout if you have zero time to work out, but want to do something so you can feel good about your day (however, just remember to warm up a bit before you click play).

So, add them after a cardio workout, strength workout, leg workout, or as mentioned for a quick movement burst and calorie burn on the days you can’t get a whole workout in.

Have fun!

TOOLS NEEDED

chair (or couch) if you are a beginner and require modification for burpees

THE WORKOUT

1. Jump forward & back burpee (or mod shown)
2. Jumping jacks
3. Squat with kick & reach
4. Skaters with a jump
1 x 40sec
1 x 30sec
1 x 20sec

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

Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

Top 4 Trainer Tips to Getting Toned and Fit Over 40

I saw a quote on the Internet the other day that made me giggle. It was a picture of a guy standing around a group of overweight seniors with the caption reading, “If you want to look young and thin, hang out around old fat people.”.

Now, that’s one way to do it, isn’t?

But if you live where I live you will be hard-pressed to find some out-of-shape seniors to hang with to make you feel better. All the seniors I know kick some serious butt and make a lot of twenty-year-olds look bad.

So, our next step is turning to fitness to help get us get fitter and feel younger.

Over 40? How to Get Toned and Fit

Whether your goal is to:

  • Lose weight
  • Build muscle tone
  • Prevent diseases
  • Or simply stay above ground for the longest you can

These four tips will help get you there far more effectively than other training technique.

1/ Consistency.

One of the first rules of achieving better fitness is frequency.

I know, super boring, right? However, you cannot expect to see any change in your body or fitness with an inconsistent workout plan, or by training just once or twice a week.

How often should you be training then, for results?

Three times a week strength work, twice a week aerobic, or interval work, and everyday stretching.

Seems like a lot?

Well, for the bulk of those days (the strength and cardio workouts) you would be training for less than an hour. Take 45 minutes against the rest of your 24 hours, and you have less than 4%.

Meaning that less than 4% of your total day is used exercising.

If you can’t invest in a measly 4% towards your health, then you need to be careful because you just may become that old fat person others go hang out with to look and feel better.

Make Time For What Matters - Fitness with PJ


2/ Strength.

As we get older we naturally lose our lean muscle mass. Women, between the ages of 20 and 40, will lose on average 3.6 kg of muscle while gaining 10 kg of fat. Men, between the ages of 20 and 80, will lose one quarter of their muscle mass (Dr. Michael Colgan).

And guess what? Running, cycling or other aerobic sports will not prevent this loss.

Researchers at McMaster University compared a ten-week program of weight training plus aerobic exercise against aerobic exercise alone. The aerobic group showed only a 2% increase in cardiovascular capacity and an 11% increase in endurance.

The weight training plus aerobics group showed a 15% increase in cardiovascular capacity and a massive 109% increase in endurance!

For strength the results favoured weight training even more. The aerobics group showed no increase in arm or leg strength while the weight training group showed a 43% increase in arm strength and a 22% increase in leg strength.

Building your strength and lean muscle mass will:

  • Boost your ability to burn fat
  • Grow bone density
  • Improve immunity
  • Combat diabetes
  • Reduce joint pain found with osteoarthritis and rheumatoid arthritis
  • Strengthen your heart
  • Yield better coronary artery flow in the heart
  • Produce greater sub-maximal endurance and less fatigue.

3/ Intensity.

Exercise intensity matters far more than duration when working out.

In a study called the Copenhagen City Heart Study, the researchers there followed a random sample of about 12,000 people in Copenhagen for 21 years.

These 12,000 all cycled and what the researchers found were that the individuals who typically rode fast on a regular basis (so biking at a higher intensity) lived 5.3 years longer than those cycled slow.

A study found in the American Journal of Health Promotion showed that women who engaged in shorter bouts of more intense exercise had a lower body mass index than those who stayed at a steady state when exercising.

This particular study found that for every extra minute of high-intensity exertion a woman did each day was linked to a .07 decrease in body mass index. And that’s only one minute.

Imagine if you did five to ten minutes a few times a week?

i'm-the-personal-trainer-your-mother-warned-you-about-fitness-with-pj

Try these high-intensity workouts (suitable for all levels):

35-Minute Bodyweight HIIT

24-Minute Ab HIIT

TRX Tabata – Part 2

TRX Tabata – Part 1

30-Minute Dumbbell Tabata

STEP or BOSU Ball HIIT

4/ Attitude.

If you have an attitude and demeanour that you are going to try, that you are going to allow yourself to get uncomfortable, and that you are going to take it one day at a time and not get frustrated with the process then you will get amazingly fit and toned.

I have trained thousands of people in my 20+ years and the ones with a positive attitude always achieve their goals.

However, if you constantly say to yourself:

  • There’s no way I will ever be able to run for that long.
  • I won’t be able to hold a plank that long.
  • I can’t find the time to workout.
  • I’m too old.
  • I”ll never be able to squat, lunge or perform a push up.

Or, if you play the victim and claim “How did this happen to me? I used to be able to…” then all hell will break loose in your brain and you will never successfully reach your goal.

Tapping into the power of the mind is used with athletes all the time.

They are taught to visualize their course, their upcoming match or event. They are coached to visualize themselves doing it, step-by-step, and then winning it.

They know that negative self talk will manifest into their grey matter, then into their muscles until it finally becomes their new reality.

So, stop being a victim and start taking control. Stop talking to yourself poorly and in a way that you would never talk to anyone else like.

Treat yourself with the respect you deserve and you will not only be fit and toned, but you will also be happy and content.

fly-first-love-yourself-fitness-with=PJ

 

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 đŸ‘ŠđŸŒ