Metabolic Workout for Calorie-Burn For Women Over 40

Metabolic Workout for Calorie-Burn For Women Over 40

Metabolic Workout for Calorie-Burn for Women Over 40

This total body metabolic workout is recommended for women over 40 who are looking for a serious calorie burn, in a short amount of time.

Using a pair of dumbbells I will lead you through a total body strength circuit, with a bodyweight Tabata to warm ourselves up with and to finish ourselves off with.

In addition, we work on our mobility and our core… and George makes a brief appearance too.

So, I’ve checked all the boxes for ya with this one 😉

TOOLS NEEDED

a chair, pair of moderate dumbbells

THE WORKOUT

1. High knee to hip opener
2. Other leg
8 x 20

3. Leg up 1 leg DL
4. Other leg
5. Bear taps
6. Chest press
7. I, Y, T
8. Curl to press
3 x 30sec

9. Star jumps (or sub given)
10. High knees
8 x 20sec

TIRED OF TRYING TO FIGURE 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

Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid for Women Over 40

Learn what exercises are best to help build bone and prevent osteoporosis and what exercises you should avoid if you have osteoporosis.

👉🏼 First, what is osteoporosis?
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.

This then causes the bones to become weak and brittle — and in worst-case scenarios so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.

Most osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

Women are most likely to develop osteoporosis. And white and Asian women are at greater risk as well as those of us who are past menopause. If you are small framed you will also be at greater risk because you have less bone mass to draw on as you get older.

👉🏼 What can help?

The exercises I chat about in the video while avoiding the ones mentioned (which can be harmful if you have osteoporosis).

Instead, sub in the alternative exercises I demo whenever you come across the ones listed as a no-no in your workouts.

 

TIRED OF TRYING TO FIGURE 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

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

TIRED OF TRYING TO FIGURE 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

Ab Finisher Workout

Ab Finisher Workout

Ab Finisher Workout for Women Over 40

Torch your core with this 6-minute ab finisher workout for women over 40. Great to do as a workout finisher, or as a quick ab workout when you’re short on time and just looking for a good ab burn.

And… if you want to get yourself some more exercise:

Do this fun 32-minute bodyweight only cardio workout beforehand.

And this yummy 13-minute total body stretch routine afterwards.

TOOLS NEEDED

nothing

THE WORKOUT

1. Bear shoulder taps
2. Reverse curl to leg drop
3. Iso hold oblique crunch
4. Same side oblique crossover
5. Other side iso hold
6. Other side crossover
2 x 30sec

TIRED OF TRYING TO FIGURE 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

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball

Quick Cardio Workout with the BOSU Ball for Women Over 40

A quick cardio workout with the BOSU ball for women over 40. Burn some calories and have some fun using one of my favourite pieces of equipment, the BOSU ball.

Hands down the BOSU ball is my go-to for cardio.

Why you might be wondering?

Because it’s so much fun!!

I’m not watching the clock like I do when I’m on my treadmill, and I’m not wondering “when the hell does this end???”. I am simply moving, sweating, smiling and generally enjoying myself the whole time.

And that’s what exercise should be all about!

If our workouts are fun and give us a sense of accomplishment and satisfaction when we are done, we will stick with them.

This is called intrinsic motivation. It’s something that we do because it’s personally rewarding to us.

Unfortunately, when it comes to fitness I see more people depend on the cousin of intrinsic motivation, extrinsic motivation.

And this type of motivation is hard to keep the fire lit within.

Extrinsic motivation involves doing something because you want to earn a reward (like weight loss) or avoid a punishment (like going on medication). These are hard ways to motivate ourselves on a regular, day-to-day basis.

Moral of the story: find a fitness plan that you enjoy and you’re bound to be consistent with it. Let go of the reward and punish aspect of what motivates you to exercise, and funny enough, once you do you’ll see those rewards come ❤️

TOOLS NEEDED

BOSU, however a STEP would work with the last couple of moves done on the ground

THE WORKOUT

1. Plank tucks to jacks
2. Switch taps
3. Knee drive to lunge
4. Other leg
5. Double squat to 180-degree turn
4 x 30sec

AMRAP (as many rounds as possible)
Bulgarian lunge hops x8 a leg
Mountain climbers x8 ea knee
Ab crossovers x8
Do 1:00, march on the spot and wait for minute 2 & do again.
= 5 minutes total

TIRED OF TRYING TO FIGURE 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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼