Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Bone Building Exercises to Prevent Osteoporosis for Women Over 40

35-Minute Bone Building Exercises to Prevent Osteoporosis for Women Over 40

Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.

This is the perfect bone-building workout for any woman!

And make sure you stick around until the end for my awesome bone-building, all-level Tabata.

TOOLS NEEDED

access to a wall, a pair of moderate dumbbells & 1 heavy, chair or bench, exercise tubing

THE WORKOUT

4 x 30 sec
Plyo push ups
Squat
Alt pulldowns

4 x 30sec
Resistance band flys
Alt reverse lunge
Tripod row

8 x 20sec
Football shuffles
Low impact gate swing reaches

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DAY 2 – Low Impact Tabata Cardio for Women Over 40

DAY 2 – Low Impact Tabata Cardio for Women Over 40

23-Minute Low Impact Tabata Cardio for Women Over 40

Torch some calories with this low-impact Tabata workout. We will alternate between two exercises for each Tabata, placing a focus on your core and getting that heart rate up.

Options are given for beginners and osteoporosis.

Day 2 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a chair if you’re a beginner and if you own a BOSU ball – grab that too (optional)

THE WORKOUT

8 x 20sec
Prone squat
Double dead bug

8 x 20sec
Crossover shuffles
Crossover lunges

8 x 20sec
Low impact burpee
Squat & pulse

8 x 20sec
Mountain climbers
Deep lunge

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SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Tabata Abs Workout At Home – No Jumping for Women Over 40

Tabata Abs Workout At Home – No Jumping for Women Over 40

20-Minute Tabata Abs Workout At Home – No Jumping for Women Over 40

This 20-minute no jumping Tabata cardio workout is perfect for all levels! Get your sweat on with this full-follow along with Tabata. Great as a stand-alone, or do this before a strength workout (so you’re nice and warmed up for it), or add one of my ab workouts or workout finishers at the end.

TOOLS NEEDED

nothing

THE WORKOUT

4 x 20sec
Touchdowns
Total Body extensions
Reverse lunge knee up

4 x 20sec
Starburst jack
Squat step outs
Bear knee taps

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

25-Minute 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

If you love variety for your cardio workouts, then you are going to love this one dumbbell, low-impact Tabata workout. Flowing through 8 different exercises, this is a total body Tabata workout that you will want to do again, and again. Trainer’s promise!

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

4 x 20sec
Dumbbell power snatch
Reverse lunge
Dumbell power snatch
Reverse lunge
Walkouts
Side to side lunge
Single Arm Dumbbell Hang Clean
Single Arm Dumbbell Hang Clean

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

25-Minute BOSU Ball Tabata for Women Over 40

Grab your BOSU ball and join me in this fun and sweaty BOSU ball Tabata workout. Alternating between two exercises, for eight rounds, we will train the heart & lungs, your legs, glutes, hips and abs, as well challenge your balance.

TOOLS NEEDED

a BOSU ball

THE WORKOUT

8 x 20sec
BOSU press to squat thrust
BOSU mountain climber

8 x 20sec
BOSU crunch to stand
Squat jumps

8 x 20sec
BOSU side squat to knee up
Repeater knee

8 x 20sec
BOSU side squat to knee up
Repeater knee

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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