10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

10-Min BOSU Ball (Optional) Ab Torcher Workout

Fire up 🔥 your abs with this 10-minute ab workout. You will feel the burn and those abs muscles strengthening with this stand-alone ab workout, or workout finisher.

Sorry, this workout is not osteoporosis-friendly.

TOOLS NEEDED

BOSU or stability ball (optional)

THE WORKOUT

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique crossover (Alt: 1-side bicycle)
Double crunch (Alt: on floor)

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Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

34-Minute Total Body Metabolic Conditioning with Dumbbells & Stability Ball (Optional)

Grab your stability ball – or don’t – for this all-levels METCON workout. If you own a stability ball, join me on the main screen for a series of moves guaranteed to get your heart rate up and challenge those muscles of yours.

Or, grab some dumbbells and join Mini-Me for the no-ball version of this Metabolic Conditioning workout.

TOOLS NEEDED

a pair of moderate dumbbells, and a stability ball (optional), if you don’t have a ball grab a chair or bench

THE WORKOUT

4 x 45sec
Push up (Alt: on ground)
Hamstring curls + bridge (alt: deadlifts)
Pullover + crunch (Alt: on ground)
Spilt squat (Alt: Bulgarian lunge)
Spilt squat (Alt: Bulgarian lunge)

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BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

42-Minute BOSU Ball [OPTIONAL] Strength & Cardio Workout for Women Over 40

You are in for a ton of sweaty fun with this strength and cardio ladder workout! Using the BOSU ball (optional) and a pair of heavy dumbbells we’ll hit it all.

And, in addition to strengthening the upper and lower body, I’ve also thrown in some thigh-burning cardio drills to keep your heart rate up.

FYI: if you don’t own a BOSU watch mini-me for some great exercise workarounds.

TOOLS NEEDED

pair of heavy dumbbells, a BOSU ball (optional), if you don’t own a BOSU a chair or bench, a stability ball or a STEP will also sub nicely for some of the moves

THE WORKOUT

1 x 50
1 x 45
1 x 40
1 x 35
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Chest press (alt: no BOSU)
Bulgarian lunge (alt: use chair or bench)
1 hop squat & pop (alt: no BOSU)
Pullover (alt: no BOSU)
Up & over dome (alt: side to side lunges)

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DAY 3 – Upper Body Ladder Workout with Dumbbells  for Women Over 40

DAY 3 – Upper Body Ladder Workout with Dumbbells for Women Over 40

41-Minute Upper Body Ladder Workout with Dumbbells for Women Over 40

Hit the pecs, shoulders, triceps, lats and mid-back muscles with this KILLER ladder-style upper body workout. Options are shown using a BOSU/stability ball, and modifications are given if you hate push-ups :).

Your arms will be like noodles after this workout. You are going to love it!!

Day 3 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate & heavy dumbbells, a chair or bench if you’re a beginner, and if you own a ball or BOSU – grab it!

THE WORKOUT

45sec / 40sec / 35 sec / 30 sec / 25sec/ 20sec

Push ups
Pullovers (or no BOSU)
Narrow chest press (or no BOSU)
Renegade rows
Chest flys (or no BOSU)
Reverse flys

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Lower Back Strengthening Workout for Women Over 40

Lower Back Strengthening Workout for Women Over 40

16-Minute Lower Back Strengthening Workout for Women Over 40

I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It’s the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.

I also recommend it if you are coming back from a herniated or slipped disc. Osteoporosis friendly and the only equipment you need is a pillow.

TOOLS NEEDED

pillow, stability ball – optional

THE WORKOUT

Cat & cow
Bear Holds
Low back extensions
Bird dog
Bird dog wipers
Bird dog wiper combo
Stability ball extensions
Stir the pot

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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