DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

DAY 16 – Push, Pull, Hinge & Squat Strength Workout for Women Over 40

39-Minute Push, Pull, Hinge & Squat Strength Workout for Women Over 40

Work the foundational exercise patterns of the body that are responsible for every movement you make – push, pull, hinge, and squat(with the 5th, carry, covered as we hold onto the dumbbells for the exercises).

While these exercises are equated as “workout” exercises, they are movements we perform daily. This could be my most “functional” workout to date!

Day 16 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of heavy, tubing and a chair if you are a beginner

THE WORKOUT

3 x 40sec
Push up to shoulder tap
Band pull-downs
Woodchop
Narrow squat

3 x 40sec
Chest press
Bird dog row
Bird dog row
Single leg dumbbell clean
Single leg dumbbell clean
Plie squat

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

DAY 13  – Chest and Back Workout for Women Over 40

DAY 13 – Chest and Back Workout for Women Over 40

37-Minute Chest and Back Workout for Women Over 40

We start this gem of a workout off with a BANG! We begin with a chest and then an upper back Tabata, and follow it with a superset circuit workout focussing on the chest and back muscles.

PS – I hope your equipment doesn’t fail ya as mine did šŸ˜†. You’ll see what I mean in our 2nd Tabata.

Day 13 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

access to a wall, tubing, pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Plyo wall push up

8 x 20sec
Band pull aparts

3 x 45 sec
Plank ups (alt: on knees)
Seated row
Chest fly
Tabletop pullovers
Crush press
Posture lifts (Y/T/W)

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

30-Minute Total Body Tubing Workout

30-Minute Total Body Tubing Workout

An amazing client and FWPJ member requested a tubing workout so that she and her loving husband could keep up with their fitness while travelling.

Wow. How could I say no to that??

Today’s Tough Love Tuesday Workout is the BESTĀ workout to do while travelling, or if you can’t/don’t want toĀ purchaseĀ equipment (like dumbbells) for your home.

Tubing is:

  • Inexpensive
  • Packs well
  • Is lightweight
  • Does not take up a lot of space

I always travel with my tubing, my tubing door attachment, my GymBoss timer and a skipping rope. It’s a no-brainer when I pack.

Total Body Tubing Workout

For this workout, and whenever working with tubing really, I recommend a tubing door attachment.

These handy little attachments will enable you to turn a door into a fullĀ workout area. You can do so many more exercises when using a door attachment with your tubing.

To purchase, head toĀ your local fitness store, you will find them there running for less thanĀ $10. Click here to check them out and I also chat about them at the beginning of the workout video.

As for exercise tubing, I only use this brand. It is, hands down, the best type of exercise tubing that you can buy. The resistance is steady and the handles and tubing are sold separately, so you can really adjust the intensity and resistance for each exercise. It’s the same tubing I use in the video below.

These are also awesome workouts to do when travelling:

 

Total Body Tubing Workout - Fitness with PJ full workout

Have you seen my new Sunday blog series,Ā A Trainer’s Weekly Menu?

Each week I am now blogging what meals I planning, what I am prepping and all the recipes I am using. In addition, I also have a free download to help you with your weekly meal planning.

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

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

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

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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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