All Levels At Home Mini Band Cardio Workout

All Levels At Home Mini Band Cardio Workout

40-Minute All Levels At Home Mini Band Cardio Workout for Women Over 40

Hit every muscle in the body with this at-home mini band cardio workout. Most booty band workouts only target the legs and hips, but NOT this workout. I’ve designed it to also target your arms, shoulders and chest & back muscles.

You are going to love this booty band cardio workout! It will challenge you and test your metal, but at the end you’ll be so damn proud you finished!

And if you don’t own a booty band, no worries! You’ll still see results using your body weight only.

TOOLS NEEDED

booty band (latex is recommended)

THE WORKOUT

2 x 30sec
Step out squat
2 lateral steps
¼ turns
Squat pulse to jump 8

2 x 30sec
1-leg deadlift 1
Deadlift to curtsey lunge
1-leg deadlift
Deadlift to curtsey lunge
Walk forward & back

2 x 30sec
2 squat outs to pop
1 legged squat to glute pressback
Iso hold squat to leg side taps
1 legged squat to glute pressback
Iso hold squat to leg side taps
Scissor runs

Do the entire series again – 1 set only

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Day 12 – Full Body Standing Strength Workout for Women Over 40

Day 12 – Full Body Standing Strength Workout for Women Over 40

30-Minute Full Body Standing Strength Workout for Women Over 40

Work out off the floor with this all-standing strength workout. You’ll build your lean muscle, and torch some calories, all while avoiding up and down exercises.

TOOLS NEEDED

a pair of light, a couple of pairs of moderate and a chair or bench

THE WORKOUT

1 x 50sec
1 x 40sec
1 x 30sec

Renegade row
Renegade row
Squat & press
Windmill
Windmill
Lunge & curl
Tricep kickbacks
L raises

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

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Day 11 – Ab HIIT Bodyweight Workout for Home for Women Over 40

Day 11 – Ab HIIT Bodyweight Workout for Home for Women Over 40

25-Minute Ab HIIT Bodyweight Workout for Home for Women Over 40

Try this awesome fat-burning cardio that combines HIIT with a focus on the abs. Lots of variety, so we hit all the ab muscles, with options shown if you can’t do a plank or any high-impact moves.

So, if you’re a beginner, or if you have a hard time getting your hands to the ground have a chair nearby for one of our moves. Other than that no equipment is needed for this bodyweight ab HIIT workout.

TOOLS NEEDED

nothing

THE WORKOUT

3 x 30sec
Squat heel tap
Double leg to single leg v-sit
Squat thrust
Leg lowering
Lunge & kick
Plank to shoulder, hip & toe tap
Lunge & kick
Suo iso-hold with oblique crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

Day 10 – 15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over 40

15-Minute Bodyweight EMOM Cardio Workout for Home for Women Over

Bodyweight-only EMOM cardio workout for all levels! And it’s only 15 minutes! No excuses, it’s fast, it’s awesome, and you’ll be done before you know it.

Options are given for beginners, and you’ll want to stay till the end for the extended stretches.

TOOLS NEEDED

a chair if you’re a beginner

THE WORKOUT

Minute 1
40 jumping jacks OR
30 low impact jax

Minute 2
40 mountain climbers

Minute 3
30 lateral hops

Minute 4
30 squats

Minute 5
30 high knees

x 3

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 9 – Low Impact Leg Toning & Abs Workout for Women Over 40

Day 9 – Low Impact Leg Toning & Abs Workout for Women Over 40

35-Minute Low Impact Leg Toning & Abs Workout for Women Over 40

Whew! This workout is intense, yet doable for ANY fitness level. It’s barre-inspired, and we focus on your hips, glutes, hamstrings, calves and core. You will work muscles you never thought you had.

Trainer’s promise.

Stick around till the very end, too. We finish this lower body workout off with an ab drill.

TOOLS NEEDED

chair with a back (or you can use a countertop, back of the couch, or even a wall), a Pilates ball (optional), a booty band (optional)

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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