Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

37-Minute Strength HIIT Workout with Dumbbells & TRX & BOSU [OPTIONAL] for Women Over 40

Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off with a circuit for the arms & shoulders.

Alternative exercises will be shown for the TRX and BOSU exercises using dumbbells or bodyweight only, and you’ll also learn the reasoning behind the programming of this workout – and why training like this is one of the best ways to get fit.

TOOLS NEEDED

pair of moderate & heavy dumbbells, TRX & BOSU optional, chair for beginners

THE WORKOUT

3 x 40sec
Face pulls (alt: wide row)
Squats
Alt plank ups (alt: crush press)
Up & over (alt: side to side) 7

3 x 40sec
Palms up row (alt: palms away row)
Hamstring curls (alt: deadlifts)
Chest press
Burpee presses (alt: elevate ground)

1 x 40sec
Tricep extension
Bicep curl
Shoulder press

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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)

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower Body Endurance Workout for Women Over 40

Lower Body Endurance Workout for Women Over 40

43-Minute Lower Body Endurance Workout for Women Over 40

Wow – get ready for some sore thighs after this workout 😂. Using lighter weights, and more reps, we will target the thighs, hips, glutes (and even your core!) with this endurance strength training lower body workout.

And you’ll realize fairly quickly that you’re in for the workout of your life by the first EMOM routine. You’ll love it!

Cues are given throughout for anyone with sensitive knees, too.

TOOLS NEEDED

a pair of moderate dumbbells, chair or bench, booty band, stability ball (optional)

THE WORKOUT

EMOM x10 (both exercises to be done in the minute)
Weighted squats 8-10x
Prone squats 8-10x

3 x 45sec
Goblet squat
Deadlift

3 x 45sec
Hamstring curl
Butterfly bridges

3 x 45sec
Standing fire hydrants
Standing fire hydrants
Seated hip abduction

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

The perfect over 40 workout to build bone density, increase muscle strength, and improve hip and shoulder mobility.

DAY 5 ⁣ – FIT IN 15 CHALLENGE 

This strength workout is all about improving your bone density through a sound and solid strength workout, with some great mobility drills at the beginning and end.

The perfect strength-only workout for women over 40.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a pillow if you have sensitive knees

THE WORKOUT

1. Sumo squat – time under tension
2. Chest press
3. Dead bug
4. Wide standing row
2 x 40sec

5. Low reverse lunges
6. Chest flys
7. Plank with shoulder taps
8. Reverse flys
2 x 40sec

9. Supune across body single arm tricep extension
10. Other arm
11. Kneeling shoulder presses
12. Bicep curls
2 x 40sec

TIRED OF TRYING TO FIGURE OUT 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

15-Minute-Awesome-Abs

15-Minute-Awesome-Abs

15-Minute Awesome Abs

 

If you need an ab workout that is quick and to the point (ie. makes your abs burn), then you are gonna LOVE this 15-minute ab workout.

 

Using a series of abdominal moves that target all the muscles of the mid-section, with higher-intensity ab exercises in-between, you are left with a workout that delivers.

 

My Top 25 Fitness Quotes

 

1. The best ab exercise is 5 sets of stop eating so much crap.

 

2. You don’t get the ass you want by sitting on it.

 

3. Cause my trainer can’t count is the reason I have trust issues.

 

4. I don’t trust words. I trust action.

 

5. Personally victimized by my trainer.

 

6. I am the personal trainer your mother warned you about.

 

7. Goal weight: Sexy as Hell.

 

8. Life has it’s up and downs. Around here we call them squats.

 

9. If at first you don’t succeed, fix your ponytail and try again.

 

10. Strong is the new sexy.

 

11. Don’t be upset with the results you didn’t get with the work you didn’t do.

 

12. The only time you’re allowed to get low in your life is during your squat.

 

13. Your legs are not giving out. Your head is giving up.

 

14. Sweat. Smile. Repeat.

 

15. Fitness is like a relationship, you can’t cheat and expect it to work.

 

16. The body achieves what the mind believes.

 

17. In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.

 

18. The only BS I need in my life is breakfast and squats.

 

19. Be fearless in the pursuit of what sets your soul on fire.

 

20. The questions isn’t who is going to let me; it’s who is going to stop me.

 

21. Don’t watch the clock.; do what it does. Keep going.

 

22. Sometimes you win and sometimes you learn.

 

23. Great things come to those who don’t wait.

 

24. I ate healthy and exercised today. I better wake up skinny.

 

25. My brain said “crunches”, but my stomach auto-corrected it to “cupcakes”.

Tsawwassen-Dyke 

The Workout

 

Ab Workout-Fitness with PJ

 

 

 

TIRED OF TRYING TO FIGURE OUT 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

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