Full Body Stretch for Flexibility & Mobility

Full Body Stretch for Flexibility & Mobility

30-Minute Full Body Stretch for Flexibility & Mobility for Women Over 40

This 30-minute all-mat-based stretch session with help improve your flexibility & mobility.

This is the perfect stretch for your recovery (off) day, or to add after a workout to help cool you down.

Day 14 of our 25 in 25 Challenge!!

TOOLS NEEDED

a foam chip yoga block or pillow

 

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Shoulders & Arms HIIT Workout for Women Over 40

Shoulders & Arms HIIT Workout for Women Over 40

30-Minute Shoulders & Arms HIIT Workout for Women Over 40

Get some sexy and sculpted shoulders with this 25-minute shoulders and arms strength-based HIIT workout.

Programmed for women over 40, for all levels, and perfect for the home.

Day 12 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of light & mod dumbbells and a chair or bench

THE WORKOUT

3 x 30sec
Side lateral raise
Tricep kickbacks
Speed skaters

3 x 30sec
Full cans
Tricep dips
Squat pulse to jump

3 x 30sec
Shoulder press
Shoulder flys
Ankle biters

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TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Quick Legs & Abs with Dumbbells for Women Over 40

Quick Legs & Abs with Dumbbells for Women Over 40

20-Quick Legs & Abs with Dumbbells for Women Over 40

A 20-minute quick legs & abs strength workout with dumbbells. Great for all levels, modifications shown throughout, and designed for women over 40.

I also show you how you can add a stability ball, or BOSU ball to get more out of the abs training.

Now, grab your dumbbells and let’s do this!

🙌🏽 Day 11 of the 25 in 25 Challenge!!

TOOLS NEEDED

a pair of mod dumbbells & a BOSU or stability ball if you own one

THE WORKOUT

3 x 40sec
Reverse lunge pulses
Ab crunches

3 x 40sec
Reverse lunge pulses
Bicycles

3 x 40sec
3 sumo squat + 3 jump squats
Plank with hip extension & abduction

Got more gas in the tank? Try this 10-min cardio finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT Cardio Workout for Home, No Equipment for Women Over 40

HIIT Cardio Workout for Home, No Equipment for Women Over 40

30-HIIT Cardio Workout for Home, No Equipment for Women Over 40

Let’s do this! This HIIT cardio workout for home use no equipment and is perfect for all levels and designed for women over 40.

Using a circuit of 5 cardio exercises you will cycle through them, with no rests or breaks.

Once you’ve done two rounds, you’ll get a quick water break before heading into your next HIIT.

This is also Day 10 of the 25 in 25 Challenge!! 🥳

TOOLS NEEDED

a chair if you are a beginner

THE WORKOUT

2 x 30sec
Left side star jack
Right side star jack
Star jacks
Squat
High knees

2 x 30sec
Walkouts to push-ups
Fast feet
Lunge jumps
Hamstring curls
Skaters

2 x 30sec
Double-tap to reach
Pendulum lunge
Pendulum lunge
Side plank w/ leg lift
Side plank w/ leg lift

Got some more gas in the tank? Try this 10-min ab finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strengthen Your Back and Improve Posture For Women Over 40

Strengthen Your Back and Improve Posture For Women Over 40

25-Minute Strengthen Your Back and Improve Posture for Women Over 40

Strengthen your back and improve your posture in this 25-minute follow-along workout.

We begin with a traditional strength circuit workout, using a pair of dumbbells to target the mid and upper back muscles, and then follow that with a series on the mat to target the low back and our posture muscles.

Perfect for anyone over 40, and for anyone who is starting to notice their posture rounding.

💥 Day 9 of the 25-in-25 Challenge 💥

TOOLS NEEDED

a pair of moderate & light dumbbells and a sturdy chair

THE WORKOUT

2 x 40sec
Standing renegade row
Standing renegade row
Dumbbells together hammer curls
Reverse flys
Bicep curls
Row with twist
Row with twist
Zottman curl

1 x 40sec – Posture Work
W lifts
Low back extension
Swimmers
4 pt opposite arm & leg lift
4 pt opposite arm & leg lift
Hurdles
Mini cobra lifts

Try this cardio finisher afterwards

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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