Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Total Body Strength with the Stability Ball for Women Over 40

Grab your stability ball and some dumbbells for this total body (but with an emphasis on the upper body & core) workout.

FYI: there is no cardio, it’s all strength training – making this the perfect muscle building and bone-building workout for women over 40.

TOOLS NEEDED

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

THE WORKOUT

1. Wall squats
2. Hamstring curls
3 x 50sec

3. Chest press
4. Pull overs
3 x 50sec

5. Reverse hypers
6. Stir the pot
2 x 40sec

7. Seated presses
8. Seated curls
9. Seated triceps
10. Weighted crunch (osteo: do a plank)
3 x 30sec

Core Work
11. Crossovers (osteo: v-sit)
12. Twists (osteo: plank)
13. Side crunch (osteo: side plank)
14. Other side (osteo: side plank)
2 x 40sec

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

grab yours

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout

Dumbbell & Stability Ball Workout for Women Over 40

Grab your dumbbells and stability ball for this strength-based workout for women over 40… and the best part… no squats or lunges.

This is a great workout if you are looking for one that is purely strength-based.

There’s no cardio, no fancy combo moves, just pure strength exercises to continue building those beautiful, bad-ass muscles you have.

For 30-minutes we will lift weights, while super-setting our strength moves with an ab/core drill.

You are going to love it! 🥳

And… the best part… no squats or lunges 🙌🏽!

But, you are still going to feel those hips and glutes tomorrow, trust me. Trainer’s promise 💋

TOOLS NEEDED

a stability ball, a pair of heavy & moderate dumbbells

THE WORKOUT

1. Push-ups x12
2. Suspended crunches x12

3. 1 arm row
4. Other arm
2 x 45sec

5. Chest press
6. Crossover crunch
2 x 45sec

7. Seated shoulder presses
8. Incline bicep curls
2 x 40sec

9. Tricep extensions
10. Stir the pot
2 x 40sec

11. Bridges
12. Ball passes
13. Hamstring curls
14. Reverse curls
3 x 40sec

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

grab yours
Stability Ball Exercises For Every Workout

Stability Ball Exercises For Every Workout

Stability Ball Exercises For Every Workout for Women Over 40

How to add the stability ball, Swiss ball, in any workout on YouTube. 6 great moves to utilize your ball.

If you own a stability ball, allow me to show you 6 easy moves that you can add to any workout on YouTube.

Whether it’s one of my workouts, or if you’re cheating on me and doing someone else’s workout 😂

These 6 moves will add more to your workout, fire up more muscles, and you’ll get to utilize that piece of equipment that is otherwise sitting in the corner of your exercise area.

It’s a win-win 🙌🏽 🙌🏽

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

grab yours
Upper Body + Abs Ladder Workout

Upper Body + Abs Ladder Workout

Upper Body + Abs Ladder Workout

Okay, I am gonna be honest with ya. My abs were sore for days after this workout.

It was awesome!

I love it when my abs are sore, don’t you? (Hate it when my tush and calves are sore though.)

Now, the one thing I know that made those abs of mine work double time was the use of a stability ball in the workout.

However, if you do not have a ball – no worries! I show how each exercise can done using the ground.

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

Upper Body + Abs Ladder Workout

 

The Workout

Upper-Body-Abs-Ladder-Workout-Fitness-with-PJ

 

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

grab yours

Butt & Ab Workout on the Ball

Butt & Ab Workout on the Ball

I’ve been working with the ball since I started in this crazy business – 20 years ago. I have seen, and done, a lot of exercises on the ball and for today’s Tough Love Tuesday Workout I have put together some of my favourite ball exercises for a Butt and Ab Workout.

 About the Ball

 If you are new to ball training, welcome! You will love this piece of workout equipment. I use it in my Over 40: Becoming a Fat Burning Machine course, as well as with my clients and for my own workouts.

 I, specifically, love to use the ball instead of a bench for my chest press, fly and row exercises. In fact, the bench in my gym is really only used to hold my clipboard, or for step ups. If I need a client to lie down for an exercise we use the ball.

 You see, when training to be “fit for life” you want to do exercises  that will work as many different muscles as possible. That way you are ready for whatever life throws at ya – and the ball does just that.

 Butt & Ab Workout on the Ball

  

30 Min Butt & Ab Workout on the ball - full workout

 If you love these types of workouts then you might also like:

 Hamstring and Hip Opener Workout/Stretch

  Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

 For more healthy living tips, recipes and workouts please subscribe above to this blog

 You can also find me on Twitter, Facebook, YouTube and Instagram.

 If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

 Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

Over 40 Fat Burning Course Ad for Blog
Click if you want to start looking and feeling better.

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

grab yours

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 👊🏼