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

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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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

28-Minute Shoulder and Abs Workout at Home | No Equipment | For Women Over 40

Strengthen your shoulders and abs using NO equipment in this 30-minute bodyweight-only workout. This workout will soon become one of your faves for those days you don’t have any access to equipment.

Favourite this, and re-visit it next time you’re travelling, or on the road with no equipment and you want to sculpt those shoulders and abs! 🙌🏽

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

3 x 30
Plank to downward dog
Side plank w/ rear delt lift
Side plank w/ rear delt lift
Plank sways
Bicycles
Child’s pose push-ups
Arm circles – backwards
Arm circles – forward
Plank with backstroke
Running woman crunch

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

BOSU Ball Fat Burning Cardio Workout for Women Over 40

BOSU Ball Fat Burning Cardio Workout for Women Over 40

25-Minute BOSU Ball Fat Burning Cardio Workout for Women Over 40

You are going to love this fun fat-burning cardio workout with the BOSU ball. We will get the heart rate up, torch calories, and hit the legs, hips, glutes and core WHILE also improving your balance.

Yup, it’s the full meal deal with this cardio workout.

PS – I’m not gonna lie, this workout kicked my butt!

TOOLS NEEDED

BOSU ball

THE WORKOUT

3 x 40sec
BOSU taps
Squat thrust
Up & over

— WATER BREAK —
3 x 40sec
Reverse lunge w/ forward press
Squat w/ side leg lift
Double crunch

— WATER BREAK —

3 x 40sec
Sumo jump out squat w/ press
Back leg up lunge & hop
Back leg up lunge & hop

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

40-Minute Full Body Workout with Dumbbells and TRX/BOSU Ball Optional for Women Over 40

This full-body workout hits it all using dumbbells, a TRX and a BOSU ball. But if you don’t own a TRX or BOSU? No worries!

I show alternatives in the corner of the screen for every exercise that uses the TRX or BOSU.

But… if you do own both or one of these fun pieces of fitness equipment you are going to love the variety and fast-paced of this workout. It will be done before you know it! Trainer’s promise.

FYI: my triceps felt the love of this workout for a few days.

TOOLS NEEDED

a pair of light & moderate dumbbells, TRX (optional), BOSU ball (optional)

THE WORKOUT

8 x 20sec
Repeater knee

3 x 45sec
Chest press
Rear leg elevated lunge
Rear leg elevated lunge
Pull ups or 2 arm row
Tricep extensions
Squat press

8 x 20sec
Bicycle crunch
Double crunch

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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