20-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Min Cardio EMOM with the Stability Ball for Women Over 40

20-Minute Cardio EMOM with the Stability Ball for Women Over 40

Whether you have a stability ball or not you will LOVE this EMOM workout! This 20-minute cardio EMOM (every minute on the minute) uses a stability ball, however, I have shown you on another screen how you can get the heart rate up and work your legs, core and balance without a ball.

This cardio workout will go by fast, and it’s tons of fun.

TOOLS NEEDED

stability ball (optional)

THE WORKOUT

20 squats with ball raise
20 suspended crunch
20 Skiers with ball presses
20 balance lunge w/ twist
20 balance lunge w/ twist

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Stability Ball Total Body Strength Workout for Women Over 40

Stability Ball Total Body Strength Workout for Women Over 40

40-Min Stability Ball Total Body Strength Workout for Women Over 40

Grab your stability ball (aka fitness ball/Swiss ball) for this total-body strength workout.

Starting with a core burner Tabata 🔥 we then move into a strength workout supersetting your upper and lower body. With this type of supersetting you will hit all the major muscle groups, while also ensuring that each group gets the right amount of rest before we hit it again.

This workout is perfect to pair with my 10-Min Stability Ball Workout too!

TOOLS NEEDED

stability ball and a pair of light, moderate and heavy dumbbells

THE WORKOUT

4 x 20sec
Bear plank tuck

4 x 20sec
Stir the pot

3 x 45sec
Chest press
Hip thrusts
Reverse flys

3 x 45sec
Crush press
Hamstring curls
Lat pulldown wonder woman’s

3 x 45sec
Skullcrushers
Bicep curls
Bridges

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HERE WE COME.

 

PJ ox

Stability Ball Ab Workout for Women Over 40

Stability Ball Ab Workout for Women Over 40

10-Min Stability Ball Ab Workout for Women Over 40

Looking for a 10-minute ab workout using only your stability ball? Well… look no further because this workout will hit the abs in under 10-minutes, using only your ball.

I will also be completely honest with you, I felt my abs for a few days after this workout 😁.

It was awesome!

TOOLS NEEDED

stability ball [also called a fitness ball and a Swiss ball]

THE WORKOUT

1 x 50sec
Crunches
Alt knee taps
1 side crossover
Torso twist
1 side crossover
Torso twist
Plank
Dead bug
Ab passes
Reverse curls

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40 DAY 8

Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40

Train the glutes & hamstrings with a dumbbell and a ball (optional). Perfect for women over 40.

DAY 8 14-Day Booty Love Challenge

Start with Day 1 here

Oops… I didn’t mean for this workout to be almost 50 minutes long. But, here we are!

This workout has some new moves for a lot of you that target the glutes and hamstrings. While a ball and a booty band are great to have in this workout I do show workarounds if you don’t have them.

And, FYI, I did not name the first exercise. Haha…

TOOLS NEEDED

1 heavy dumbbell, a ball, and a booty band

THE WORKOUT

1. Banded spread eagles
2. Plank
3 x 40sec

3. Bulgarian lunge
4. Other leg
2 x 40sec

5. Frog reverse hypers
6. Oblique crossovers
4 x 40sec

7. Single leg RDL
8. Other leg
2 x 40sec

9. Hamstring curls
10. Side leg lifts
4 x 40sec

11. Bridges
12. Ball passes
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

10-Minute Abs On The Stability Ball

10-Minute Abs On The Stability Ball

10-Minute Abs on the Stability Ball

We are graced with Loving Husband’s presence again.

This time in a 10-minute ab workout using the stability ball.

So… what are you waiting for?? Let’s go!

TOOLS NEEDED

A stability ball

The Workout

10-minute-Abs-On-The-Stability-Ball-Workout-Fitness-with-PJ-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

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