Foam Rolling for Knee Pain for Women Over 40

Foam Rolling for Knee Pain for Women Over 40

Foam Rolling Series for Knee Pain for Women Over 40

A full foam rolling series for knee pain for women over 40, plus my one exercise that every woman should be doing to avoid knee pain.

Foam rollers and booty bands I recommend this link.

Head here for a complete list of the equipment & tools I use, as well as some of my favourite supplements & foods

Knee pain sucks, and unfortunately, it’s all too common with women.

This video is to help to correct your pain, as well as prevent future knee pain, with this special foam rolling series for the knees.

I will also take you through the one exercise that every woman should be doing as a preventive measure for knee pain, or if you have knee pain this could be the root of the issue.

However, if you currently have knee pain please see a physiotherapist.

Do not self-diagnose, or wait for the pain to go away!

Because the pain won’t go away, and quite often knee pain isn’t due to the knees themselves. And a physiotherapist can assess, treat and guide you better than any YouTube workout can 🙂

TOOLS NEEDED

foam roller

 

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

Bunion Friendly Workout for Home  [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Bunion Friendly Workout for Home [Great for plantar fasciitis, bunions & weak ankles]

Total body workout, with a focus on strengthening the feet. Great for people with bunions, or plantar fasciitis, or if you need to work on your ankle strength.

Head here for a complete list of the equipment & tools I use, as well as some of my favourite supplements & foods 

Whether you have bunions or not anyone over the age of 40 needs to try this workout, and then from there, your feet will let you know whether or not you need to keep this workout in your regular rotation.

Unfortunately, age, poor footwear choices, and footwear in general can cause weaknesses in the muscles of the lower leg, as well as mobility issues.

This, in turn, can cause bunions, plantar fasciitis, and even knee, hip, or back pain.

This bodyweight workout focusses on strengthening those muscles while working on the mobility of the toe and ankle joints… while also hitting a ton of other muscles too.

Have fun and let me know what you thought of the ab finisher at the end 😀

TOOLS NEEDED

a chair and a thick rubber band

THE WORKOUT

1. 1 leg squat balance series
2. Other leg
3. Sumo squat with heel raises
4. Downward dog to plank to shoulder taps
3 x 50sec

5. Banded big toe lifts
6. Banded isometric arch lifts
3 x 30sec

7. Big toe figure 8 mobility drill
x12 ea toe

8. Heel to toe rocks
2 x 15

8. 4 point to downward dog
9. L side bicycle
10. R side
11. Clams
25 reps – 20 – 15

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

Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

Foam Rolling Series for the Upper Body for Women Over 40

A 10-minute foam rolling series for the upper body for women over 40. Let’s foam roll you to better posture.

This routine is a MUST for anyone who sits for prolonged amounts of time, throughout the day.

Whether it’s in front of a computer, commuting to and from work, or if you drive for your job you need to work on getting movement back to your upper body, your thoracic spine.

Tightness in this area can lead to shoulder and neck pain, which are pains to live with and can be workout buzzkills.

And… if you want to work your posture, or if you already have some discomfort in shoulders or neck, this little 10-minute workout is a gem for you as well.

I made this series quick, so you can easily implement it into your day, and also added two of my favourite mobility drills to warm up the upper back at the beginning.

⁣Have fun!

TOOLS NEEDED

roller

THE WORKOUT

1. 4 point spinal warm up
2. T-spine rotations
3. T-spine rolls
4. T-spine pulses
5. Bridge with T-spine compressions
6. Shoulder blade rolls
7. Other shoulder
8. Pec stretch
9. Upper back stretch

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

Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner Thigh & Outer Hip Strength Workout for Women Over 40 DAY 4

Inner & Outer Hip Strength Workout for Women Over 40

Train the inner thighs and outer hips with this strength workout for women over 40.

Day 4 Workout of the Booty Love Challenge

Start Day 1 Here.

This workout is broken into 3 different parts: dumbbell series, standing series, and chair series.

And all with one goal in mind: strength the inner thigh muscles and the outer hips.

Make sure to check in with a comment below after you’re done! I would love to know what you thought.

TOOLS NEEDED

a pair of moderate or heavy dumbbells, booty band & a chair

THE WORKOUT

1. Side lunge
2. Other side
2 x30sec

3. Plie squat
2 x 30sec
⁣Now do it all again

4. Standing leg abduction
5. Pulses
6. Circles – forwards
7. Fire hydrants
8. Pulses
9. Bent knee circle backward
1 x 30sec

— DO SERIES WITH OTHER LEG

10. Seated banded hip abductions – leaning back
11. Leaning upright
12. Leaning forward
1 x 30 reps

13. Iso hold inner thigh lifts with bottom leg addiction
Pyramid 5 – 10 – 15 – 20

14. Side-lying leg addiction x30 reps

— DO SERIES WITH OTHER LEG

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

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

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

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 👊🏼