Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! 🥳

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
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 Leg Finisher Workout

Quick Leg Finisher Workout

Quick leg finisher workout for Women Over 40

Finish your workout off with this quick leg finisher workout – perfect for all levels, and no tools needed!

What is a workout finisher?

Well…. it could be your key to better fitness results for one.

A finisher is a form of metabolic conditioning that’s done at the end of a workout. The intensity of finishers makes them a great tool for providing an added calorie burn to your workout, and they can help develop greater cardiovascular fitness — especially anaerobic fitness.

This 5-minute leg finisher is great for after a cardio workout, strength workout OR after a leg workout to help you flush out the legs.

You could also do this beauty as a stand-alone if you just feel the need to work the booty and thighs… just remember to warm up a bit beforehand, please.

I love finishers! And the ones I have been releasing on the channel are some of my personal faves.

So, remember this workout next time you want to push yourself a little harder after your regular workout. 😘

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

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More for Women Over 40

Do you get wrist pain with exercises like push-ups and planks? Try these 5 exercise subs for the most common wrist pain offenders.

If you have wrist pain there are a lot of exercises that will be uncomfortable for you.

From planks to mountain climbers to push-ups. These exercises, while awesome to improve your core and upper strength can be workout killjoys if you have weak wrists, carpal tunnel, arthritis, or pain when weight bearing on the hands.

In this Fit Tip video, I show you 5 common wrist-offenders found in a majority of YouTube workouts and what exercises you can sub in instead so you can keep training hard… without pain or suffering.

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

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women Over 40

Add this workout finisher at the end of your workout to burn fat and torch calories. Perfect for women over 40, and all levels.

I’ve been meaning to film some workout finishers for a while now.

These quick little workouts are done after a regular workout for those days when you really want to push yourself and you have some gas left in your tank to do so.

They are also great as a stand-alone workout if you have zero time to work out, but want to do something so you can feel good about your day (however, just remember to warm up a bit before you click play).

So, add them after a cardio workout, strength workout, leg workout, or as mentioned for a quick movement burst and calorie burn on the days you can’t get a whole workout in.

Have fun!

TOOLS NEEDED

chair (or couch) if you are a beginner and require modification for burpees

THE WORKOUT

1. Jump forward & back burpee (or mod shown)
2. Jumping jacks
3. Squat with kick & reach
4. Skaters with a jump
1 x 40sec
1 x 30sec
1 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

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs

Mini Ball Workout For Thighs, Buns & Abs for Women Over 40

Grab your mini-ball, Pilates ball, for this 40-minute lower body and abs workout for women over 40.

⁣This is a great workout for all levels, and fantastic for anyone with sensitive knees.

I really target the glutes, side of the hip, and hamstrings with this workout, which will help you if you experience knee pain when you exercise.

We also burn the abs in a variety of core movements, with not a plank insight. So, if you have sensitive wrists and shoulders you’ll appreciate these ab drills.

TOOLS NEEDED

small ball, Pilates ball
Don’t have one? Grab one here on Amazon – https://amzn.to/3gXooil

THE WORKOUT

1. Squat
2. Crunch
2 x 40sec

3. 1-leg squat
4. Static sumo squat with T-spine opener
5. Other leg
6. Other arm
2 x 40sec

7. Static bridge with inner thigh squeezes
8. Crunch with legs in table top
2 x 40sec

9. Hamstring grip with 1 leg bridge
10. Static hold + crunch
11. Static hold bridge
12. Other leg
13. Static hold + crunch
14. Static hold bridge
1 x 40sec

13. Inner thigh squeezes
14. Alt leg down
2 x 40sec

15. Hip extension (4 point) – 40sec
16. Ham squeeze x8
17. Glute pulses x8
18. Fire hydrant – 40 sec
19. Ham squeezes x8
20. Pulses x8
21 – 26 Other leg same series
x1

27. Side crunches
28. Other side
2 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

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 👊🏼