Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!
for Women Over

Grab your tubing, and your booty band if you have one, and let’s get going! These are 8 of my favourite resistance band and booty band exercise to train the whole body.

We start with a Tabata, booty band optional, and then move into a strength workout using your resistance band.

This is a great workout for when you’re travelling, or if you just want to leave the dumbbells alone for a workout.

TOOLS NEEDED

resistance band (tubing), and if you own a booty band grab that too

THE WORKOUT

8 x 20sec
Jumping jacks
High knees

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Squat
X upright rows

2 x 30sec
Woodchop
1 arm press

2 x 30sec
Woodchop
1 arm press

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

Get your heart rate up AND train your core with this 20-minute ab HIIT workout. We alternate between 1 cardio move and 2 ab/core exercises to keep the heart pumping while strengthening your core area.

And… if you have osteoporosis, I have you covered.

Since many ab moves are contraindicated for people with osteoporosis (most ab exercises have some sort of spinal flexion, which is a no-no for osteo), I have offered osteoporosis-friendly alternatives in a screen just above me for you to follow along with.

I know! Awesome!

Have fun!

TOOLS NEEDED

a mat and if you’re a beginner a chair to build your ground up with

THE WORKOUT

3 x 30sec
Jump lunge to knee up
Frogger reverse crunch
Bicycles

3 x 30sec
Plie squat taps
V sit bicycles
V sit hold

3 x 30sec
Plank jax to knees in
Side crunch
Side crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells

Lower Body Strength Workout with Dumbbells for Women Over 40

A lower body strength workout, using one pair of dumbbells made for women over 40. Strengthen and tone every muscle in your lower body, from your quads to glutes – you’re gonna love this one!

I also have my assistant on set with me, however, it was close to his dinner time so he was pretty antsy throughout.

Cute and adorable, but also a bit of a PITA too.

Have fun with the workout and I look forward to hearing your thoughts after you’re done ❤️

TOOLS NEEDED

booty band (optional), a pair of heavy dumbbells and access to a chair or coffee table or a couch

THE WORKOUT

Glute Activation Sequence (with booty band if you own one)
1. Side to side walks x10 ea way
2. Side plank with leg abduction x10
3. Other side x10
4. Bridge + 3 frogs x10
5. Standing fire hydrants x10
6. Other side x10
7. Stationary farmer’s walk x10
8. DB in other hand farmer’s walk x10

Strength Work
9. Goblet squat
10. Wide leg deadlift
11. Elevated bridges
3 x 45sec

12. Stationary lunge
13. Other leg
14. Alternating side to side lunges
3 x 45sec

15. 1 leg staggered RDL
16. Other leg
17. Straight leg elevated bridges
3 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells

Workout Finisher with Dumbbells for Women Over 40

A total body workout finisher to help get you fit and strong with dumbbells – and as always… for women over 40.

Hey there! So, add this after a cardio workout, HIIT or Tabata workout, or as a quick strength training workout if you’re short on time.

It’s fast, it’s effective and it will blast a ton of calories.

HINT: stay to the last 20-seconds and I’ll attach a great stretch workout you can add afterwards.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Hang clean
2. Shoulder presses (or bicep curls)
3. Front squat
4. Alternating reverse lunges (or bridges)
5. Goblet squat

5 reps x 5 rounds

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment

Quick Cardio EMOM Workout with No Equipment for Women Over 40

A quick cardio EMOM workout, with no equipment, and great for all levels. Made for women over 40, this EMOM workout can either be used as a standalone workout, or before a strength workout, or as a workout finisher.

This is also the BEST workout for anyone with exercise ADD.

We move through 3 exercises per 1 minute EMOM. So, you’ll never be bored. Trainer’s promise. ox

TOOLS NEEDED

none

THE WORKOUT

1. Long jumps x10
2. Single leg squat x5 a leg
3. Skaters x8
EMOM x 4

4. Lateral hops, touch the ground x 10
5. High knees x10 ea knee
6. Jump squat x5
— Hold static squat until next minute
EMOM x4

7. Plank with shoulder taps
8. Prone squat x10
9. Bicycle crunches x10
EMOM x4

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

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