5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

5-Min BOSU Ball Strong Abs Workout for Women Over 40

Give me 5-minutes and I will give you an ab workout that will challenge your core and leave you feeling the effects the next day!

Using a BOSU ball we cycle through 5 of my favourite BOSU exercises for a quick abs workout.

Do this after a strength workout, a run or walk, or just because.

Please note: this is not an osteoporosis-friendly workout.

TOOLS NEEDED

BOSU ball

THE WORKOUT

1 x 1:00
Crunch
Tic-toc mountain climber
Crossover
Side to side rocks
Single, single double knee in

Watch – How to Add Your BOSU Ball Into Any Workout on YouTube

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Lower Body & Abs Kettlebell Workout for Women Over 40

Lower Body & Abs Kettlebell Workout for Women Over 40

34-Minute Lower Body & Abs Kettlebell Workout for Women Over 40

Whether you are using a kettlebell or a dumbbell this workout helps you strengthen your thighs, hips, glutes and abs.

In other words, it’s a keeper!

We start with a traditional strength routine, alternating between a lower body exercise and an ab exercise, and end the workout with a thigh-burning Tabata and an abs-on-fire Tabata that you won’t soon forget.

TOOLS NEEDED

a moderate & heavier kettlebell or a single dumbbell

THE WORKOUT

3 x 30sec
Goblet squat
Plank with taps

3 x30sec
Reverse lunge
Kettlebell swing

3 x 30sec
Deadlift
Mountain climbers

8 x 20sec
Monster walks

8 x 20sec
Reverse curl
Russian Twists

13-Min After Workout Stretch I recommend in the video

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TRX Power HIIT Cardio for Women Over 40

TRX Power HIIT Cardio for Women Over 40

22- Minute TRX Power HIIT Cardio for Women Over 40

Power up your heart rate and your muscles with this 20-minute TRX HIIT workout. We’re doing 5 moves for 4 rounds, with only 1 move that’s high impact (low impact shown for ya).

But… don’t think this will be easy!

This little gem of a HIIT will test your metal, without hurting the joints.

TOOLS NEEDED

TRX

THE WORKOUT

4 x 30sec
Jump out sumo squats
Muscle-ups
Curtsey to kick
Curtsey to kick
Y fly to bicep curl

26-Min TRX Arm Workout I recommend after this one

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Buns & Guns Fun – Workout for Women Over 40

Buns & Guns Fun – Workout for Women Over 40

46-Min Buns & Guns Fun for Women Over 40

If you are looking to hit the glutes & hips AND the biceps & triceps, this will soon be your favourite workout!

We begin with a brutal but much-needed glute activation series, followed by a strength workout alternating between the upper and lower body.

The glute activation series is something I recommend everyone add to the weekly routine if you suffer from sore knees and or low back pain. In addition, the muscles we hit with this series may help strengthen some areas of the hips and glutes that can trigger knee and back pain.

TOOLS NEEDED

booty band, 1 heavy & a pair of moderate

THE WORKOUT

Squat travels
Hip extension
Hip extension
Hip abduction
Hip abduction
2 squats knee up
2 squats knee up
Skater 1 leg
Skater 1 leg
Bridges

2 x 40sec
Wide to narrow curl
Sumo squat

2 x 40sec
Tricep extension
Deadlifts

2 x 40sec
Across body curls
Crossover lunge

2 x 40sec
Skullcrushers
Frog pump

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Beginner All Standing HIIT for Women over 40

Beginner All Standing HIIT for Women over 40

28-Min Beginner All Standing HIIT for Women Over 40

This beginner HIIT is perfect for anyone just starting or getting back into a regular fitness routine OR if aren’t feeling the workout vibes and want something that won’t tax you.

It’s all standing during the cardio portion, with no equipment needed.

Once we cool down we head down to the mat for a quick little core workout followed by a great cool-down stretch.

TOOLS NEEDED

nothing

THE WORKOUT

2 x 30sec
Squat & side leg lift
Knees up with twist
Squat & side leg lift
Travelling jack jabs
Squat under
Hamstring curl
2 side travels with heel lift

2 x 30sec
Heel taps

1 x 30sec
Plank alt knee off
Crossover crunch
Bear hover
Opposite arm & leg lift

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