EMOM Workout

EMOM Workout for Women Over 40

⁣Every minute on the minute (EMOM) workouts are a ton of fun. I’ve started using them as little finishers at the end of some of my classes – and this workout here marks my third full EMOM on the channel.

Basically, we have a series of exercises that change every minute on the minute.

So, the quicker you finish your set, the longer the break you’ll get before the next exercise.

It’s as simple as that.

For today’s workout, I’ve also added a dumbbell so we really get the muscles working while conditioning the whole body.

The one caveat… you’ve got to be able to count to 14 👊😜

That may seem cheeky. I mean even 5-year-olds can count to 14, right!?! But, it’s a different ballgame when you are working hard, listening to me, trying to keep your form crisp, getting yourself ready for the next exercise AND having to remember to count to 14 for each exercise.

Let’s just say this workout is a heart and a brain pumper.

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. 1-arm alt thrusters – 14
2. Squat press – 14
3. Alt power snatch – 14
4. Jump squats with DB – 14
5. Woodchops – 14

4 rounds

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Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps for Women Over 40

With age comes wisdom… and unfortunately, at times, bad posture and rounded shoulders.

While we can all agree that rounded shoulders is not an attractive look, it is a lot more insidious than just pure vanity.

Rounding of the shoulders can cause neck pain, shoulder pain, and even back pain. Leaving us unable to reach our potential in our workouts, and possibly making day-to-day tasks uncomfortable.

What are the causes? Usually, tight pecs (chest muscles), biceps, upper traps, levator scap and lats, and overstretched (and weak) mid/lower traps and rhomboids.

In this workout, we cover the three aspects needed to improve rounded shoulders: mobility, strength, and flexibility.

Of course, we can’t fix the shoulders completely if you don’t address your everyday posture.

Fixing these daily tasks that may contribute to rounded shoulders:

– using a smartphone or tablet
– using a computer or laptop
– sitting for long periods
– driving a vehicle
– bending over repeatedly
– carrying heavy objects all-day

I chat about this during the workout too.

Tools needed:

nothing

The Workout

Mobility:
1. 90/90 t-spine reach 30-60sec
2. T-spine opener 30-60sec
3. Open book & rainbows 30-60 sec

Strength:
4. Prone angels
5. Push up presses
6. Y & T raises 3 x 30sec

Stretches:
Neck, levator scap, lats, t-spine, pecs, pec minor

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

PJ ox

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EMOM Workout

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Fix Rounded Shoulders In 3 Steps

Tools needed:

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

EMOM Workout

TOOLS NEEDED

THE WORKOUT

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Fix Rounded Shoulders In 3 Steps

Tools needed:

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING