Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment

Quick Gluteus Medius Exercises with No Equipment for Women Over 40

The gluteus medius muscle is an important BUT OFTEN weak muscle of the hip. This little muscle located at the sides of the hips is important for knee, hip, and back health.

Follow along with my favourite 10 glute med exercises either before a workout, after your workout, or as a regular pre-hab workout so you can keep training pain-free.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Tap out glute med stabilization 50 sec
2. Other leg 50 sec
3. Leg abduction series
4. Iso hold
5. Side plank + clams
6. Leg abduction series
7. Iso hold
8. Side plank + clams x12
9. Standing hip drives
10. Other leg
1 x 45 sec

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EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women For Over 40

EMOM Strength Workout Women for Over 40

Improve your strength, build yourself some muscles, and increase your bone density! Yes, we hit it all with this workout!

And this is fun too!! Because EMOM workouts (every minute on the minute) are a fun way to workout!! We are doing multiple sets, but it doesn’t feel monotonous (for some reason) when it’s in an EMOM format.

In this EMOM workout too I’ve hit all the areas that those of us over 40 want to hit: hips, glutes, core, the back muscles, triceps and more!

And be sure to stay till the end for the yummy stretches.

 TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

Minute 1: Goblet squat x20
Minute 2: Hand release push-ups x12
6-min

Minute 1: Goblet crossover lunge x12 ea side
Minute 2: Clean & jerk x7 ea side
6-min

Minute 1:Side lunge x10 ea side
Minute 2: Renegade rows x12 ea side
6-min

Ab Finisher:
1. Moving hollow holds
2. Bicycle crunches
3. Plank with tap out
4. L switches with pulses
1 x 50sec

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25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body

25 Minute Workout with Weights – Total Body for Women Over 40

Full total body workout in 25 minutes, using weights for women over 40. This is the most effective strength training workout for those times when you are short on time!

And FYI: while you may think that 20 different exercises, done for a minute each, will get you results – it won’t. Sorry!

Single set training is fine for once in a while, but for results (and results in a short amount of time), the research has proven over the years that multiple set training is the clear winner.

PS – let me know what you think about the new additions to the workout? Such as the fancy new timer and the exercise names 😉. I’m almost looking like a real YouTube fitness channel now.

 TOOLS NEEDED

a pair of moderate and heavy dumbbells, a chair and if you own a booty band – grab that too

THE WORKOUT

1. Squat
2. Chest press
3 x 40sec

3. Bulgarian lunge (or 1 leg squat)
4. Other leg
5. Renegade row (or standing alt rows)
3 x 40sec

6. Hip thrusts off chair
7. Push press
3 x 40sec

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Strength & Mobility Workout

Strength & Mobility Workout

Strength & Mobility Workout for Women Over 40

Get stronger and move better this strength and mobility workout for women over 40.

This workout starts out with total body strength, moves into a fun little 2:30 minute core workout, and ends with 15-minutes of mobility and flexibility drills to help you move better.

This workout is perfect for all levels and can be added with a walk or short cardio session beforehand if you want.

 TOOLS NEEDED

a pair of light & moderate dumbbells + 1 heavy

THE WORKOUT

1. Squat with shoulder presses
2. Side lateral raises
3 x 30sec

3. Arms stay up rows
4. Weight frog bridges
3 x 30sec

5. Behind head tricep extensions
6. Squat + pulse (mod: wall sit)
3 x 30sec

7. 1 DB curl
8. 1 DB Sumo deadlift
3 x 30sec

Core:
1. 1/2 Turkish get up with bridge
2. Other side
3. Single sided bicycles
4. Other side
5. V sit, thread the needle
1 x 30sec

Mobility & Flexibility Drills

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Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels

Cardio & Strength Workout All Levels for Women Over 40

A total body strength workout with cardio for women over 40. It’s the full meal deal!

⁣This workout is great for whatever level of fitness you are at.

I offer low and high impact options for the cardio moves, and the strength moves will help to build the muscles that are weak in a lot of us (ie. glutes, hips, posture muscles, triceps, low back).

After the workout is complete there is a great little low back routine and then a full trainer-led stretch. So, you will want to stay till the very end!

Leave a comment below too!

I would love to know what you thought, and if you are digging the background music. Thanks!

TOOLS NEEDED

a pair of moderate and heavy dumbbells + a sturdy chair

THE WORKOUT

1. Pop-out squats to lunge
2. Across body mountain climbers
8 x 20sec

3. Stagger deadlifts
4. Other leg
3 x 40sec

5. Squat to jump & knee up with a twist
6. Plank jacks
8 x 20sec

7. Single-arm, supported reverse flys
8. Other arm
2 x 40sec and the final set double arm row

9. Breakdancers
10. Jumping jacks
8 x 20sec

11. Single-arm & 1 leg bridge chest press
12. Other arm
2 x 40sec and the final set double tricep presses

Low Back Love
13. Scorpians
14. Moving airplanes
15. Opposite arm & leg lifts
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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