20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

20-Minute Total Body Strength for Women Over 40

Day 6 of the 12-Days of Christmas Challenge.

Hit all the muscles with this multi-joint workout. The strength portion is 21-minutes long (with your warm-up), leaving us 10-minutes for auxiliary work and stretches – if you have the time.

Options are given for people with sensitive knees, and if you have shoulder or neck issues you’ll want to stick around until the very end! I’ll show you one of my favourite mobility exercises to improve your range of motion as well as strengthen your posture muscles.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells, access to a wall

THE WORKOUT

2 x 45sec
Spit squat (alt: standing fire hydrant)
Spit squat (alt: standing fire hydrant)
Deadlift to high row
Push up to pull thrus
Plie squat
Y & T flys
Bicep combo
Bridges w/ narrow chest presses
Alternating get-ups w/ shoulder presses (alt: squat & press)

Pre-hab Exercise:
Wall Slides

00:00 Introduction
01:21 Warm-Up
04:50 Strength Workout
22:47 Cool-down
24:36 Wall slides
26:58 Stretches

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PJ ox

Total Body Strength & Conditioning Workout for Women Over 40

Total Body Strength & Conditioning Workout for Women Over 40

30-Min Total Body Strength & Conditioning Workout for Women Over 40

Day 1 of our 12 Days of Christmas Challenge.

This strength and conditioning workout will work both your muscles and your cardio. Using compound moves (multi-joint) we’ll hit all the major muscle groups, while also challenging our cardio. Perfect for any level and be sure to stick around until the end – especially if you’ve ever struggled with tennis elbow.

TOOLS NEEDED

a pair of heavy dumbbells and (1) moderate and light

THE WORKOUT

4 x 40sec
Weighted squat & pulse
Row hold
Chest press hold
Squat jump to clean & press
Suitcase deadlift to calf raise

Pre-hab exercise – Wrist Extensions 2 x 12 reps

00:00 Introduction
01:31 Warm-up
05:29 Workout
24:24 Cool down
25:56 Forearm extensions
28:51 Stretches

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Cardio + Strength Training with Dumbbells for Women Over 40

Cardio + Strength Training with Dumbbells for Women Over 40

46-Minute Cardio + Strength Training with Dumbbells for Women Over 40

Using Tabatas of low-impact mobility drills before, and in-between our strength drills we will get our heart rates up, as well as work our range of motion.

If you’re lacking the motivation to get your workout in – this little gem of a cardio & strength workout will get you going!

Lots of different moves throughout, with 2 sets of strength work and a special little ab finisher at the end.

You are getting the full meal deal with this workout!

FYI: osteo-friendly ab exercises shown.

TOOLS NEEDED

1 heavy dumbbell, chair or bench, optional: yoga block

THE WORKOUT

8 x 20sec
World’s greatest stretch

2 x 45sec
Push up to dumbbell pick up
Split squat
Alternating power snatch

8 x 20sec
Downward dog to tic toc

2 x 45sec
Tripod palm away row
Squat + diagonal press

8 x 20sec
Side-to-side lunge

2 x 30sec
Side crunch
Alt V ups
Side crunch

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 – Total Body Athletic Strength for Women Over 40

DAY 7 – Total Body Athletic Strength for Women Over 40

37-Minute Total Body Athletic Strength for Women Over 40

Train your inner athlete! Work your functional strength and power with this total-body ATHLETIC strength workout. This is a total body strength workout, also hitting your balance and core muscles. You’re gonna love it!

Day 7 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of light & moderate dumbbells

THE WORKOUT

3 x 45 sec
Rotation lunge & balance
—- 2nd & 3rd set Rotation lunge & balance press
Other leg & arm
Single arm dumbbell clean
— 2nd & 3rd set Double dumbbell clean
Standing alternating rows
—- 2nd & 3rd set Renegade rows

3 x 45sec
Bridge pullovers
— 2nd & 3rd set Double dumbbell bridge pullover
Chest press to skull crushers
—- 2nd & 3rd set Double dumbbell press to skull crusher
Squat pulse dumbbell passes
Side to front raises

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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