Killer MetCon for Women Over 40 // Metabolic Conditioning
ฝัง
- เผยแพร่เมื่อ 13 มิ.ย. 2024
- In this full-body metcon workout, you'll be given high and low-impact options, so no matter where you are in your fitness journey, you'll feel the burn without the struggle.
By using full body, compound exercises, you'll blast a ton of calories while working all your muscles. It's the perfect metabolic conditioning workout!
Day 1 of the 15-Day Ignite Challenge
Tools: pair of moderate, 1 heavy
4 x 50sec
Sumo squat shuffle
Shoulder press to tricep extensions
Weighted skiers
Row to kickback
Hopscotch (alt: no jump)
Golf swing (alt: arms up marches)
Perfect Your Push-Up:
Protract & retract x10
Negative push-up x10
00:00 Introduction
01:04 Warm-up
04:33 Workout
31:09 Push-up drills
37:25 Stretches
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
• How to Workout at Home...
"39-Min Shoulder Friendly Total Body Strength Workout for Women Over 40"
• Shoulder Friendly Tota...
"22-Min Beginner All-Standing Cardio for Women Over 40"
• Beginner Tabata for Wo...
"42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40"
• Osteoporosis & Osteope...
"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
"How to Create a Workout Plan for Home for Women Over 40"
• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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![All Levels Bodyweight Only Ab MetCon for Women Over 40 // Metabolic Conditioning [BLAST CALORIES]](http://i.ytimg.com/vi/1IgcTBqLnns/mqdefault.jpg)
![All Levels Bodyweight Only Ab MetCon for Women Over 40 // Metabolic Conditioning [BLAST CALORIES]](/img/tr.png)
Dang, I haven’t cursed at you in a bit. You got some today. Feeling like I blacked out during the third round.
Day 1 Done! ✅ When you said 4 rounds, I thought "REALLY??" but I made it through!
Your mind always wants to quit before your body.
Love this challenge! My newest kitten, Kitaro, joined me for this one (Mushi needed a friend, so I just adopted Kitaro). Laughing at his antics during the workout made it fly by ;) Thanks for bringing this challenge back PJ!
How sweet! Kitaro and Mushi 🐈⬛❤️
Even after 2 years of faithfully doing your workouts and challenges, this one really did me in! And I HATE pushups but my personal challenge (@ age 68) is to be able to do 10 - 15 on my toes. Thanks for the inspiration PJ!
Got this one in before unfortunately having to stop the challenge for a few days, but will start all over in a week ASAP yeah❤I'm red as a beetroot and don't think I've felt that I've done exercise like that for quite a long time. Not sure that I'm ever gonna stop those elbows going outto the side on my push ups, but I sure as heck am going to work for it. Mother's day in France today and I've just proved how strong we mum's can be 😊 💪
You're going to be doing that no problem. 👊
I started the challenge today due to my work schedule this week. I got through it. It wasn’t pretty but I finished. Even did the push up section. Thanks PJ for explaining the push up technique so well. Maybe I’ll grow to love them. Lol. 😂😂😂
You'll at least grow to tolerate them, haha!!
🔥 Yay! The Ignite Challenge is back! I ground through in a really good way! I used a pair of 5# for the shoulder press to tricep extension, and 20# and 10# for the rest of the moves. Last time I used 20#, 8#, and 5#. I can still hopscotch at a steady and deliberate pace. I dearly need to perfect my pushup, so here we go! Max bpm 140. Thanks for scheduling this one again, PJ!❤
Yesssss Margaret! 💪🔥
Day 1 was great! Thanks for the detailed instruction on push-up form. I’m determined to be able to do a decent push-up by Day 15. 🤞 Thanks, PJ!❤
day 1 and done! feeling good to get back. I had to close my eyes and pretend I was outside playing hopscotch to be coordinated enough to do it. It took me til the 3rd round to figure it out - its all good! pushups - we shall see!! A good Monday sweat - thanks PJ!
I tend to be apprehensive about something with killer in the title, but I knew you meant it in a challenging not murderous way! :) Fantastic, kick-ass workout!!
Of course!! 😉💪
Oh, my GOD. I did the Unstoppable challenge and got through it. I didn't kill it, the way some people did, but I finished it. And, I admit, I went back to my regular daily "moderate" exercise with MAYBE one push day a week. I forgot how hard these workouts are! And how accomplished (and tired) I am at the end! Hoo, buddy!!!
A reminder we all need sometimes, right? 😉
Promised i would start this challenge when I was back from vacation and here I am! This was awesome! You never cease to amaze me with your variety and new challenges! Looking forward to completing this one!!
Wow!!! Great workout. Thanks PJ…
Day 1 done!!
I did it! It wasn’t easy but I sucked it up buttercup!! Thanks PJ!!
What a great way to start the challenge! Wow!!! 🔥🔥
Great work out for day 1 of the challenge. Thanks PJ
Day 1 complete 🎉❤
So grateful to know that this challenge is here whenever I need it, THANKS PJ
Thanks, PJ!
Great workout! I only had time for 3 rounds, but I did do the push-up finisher. Thanks!
this is such a great workout! did the twelve days of xmas took off for xmas now i'm back to it with this challenge! Loved this one! I've never been able to do a push up in my life so I'm hoping by the end I'll get there!! Thank u!
What a way to start a challenge!! Not sure I was mentally prepared for that but got it done!! 🙌💪
Challenging with a good sweat! Heart rate was up there!!😊 thanks PJ
This was excellent!!! THANK YOU PJ!
Awesome Janice 😃
Whoosh, great workout. Loving your challenges! ❤
Yay! Thank you Lesley! 🥰
Wow this was one effective sweaty muscle burning workout. What a way to kickstart the challenge. I really enjoyed the pushup lessons. I will perfect my pushups for sure. c
Can you say - breathless! Great workout routine, really got my heart rate up!, thanks PJ!
Awesome Maria! 🥳
Loved this workout! ❤
Sooooo glad Julia 🙌
Fantastic workout!!! Thank u PJ 🔥 💪
You're soooo welcome!
Killer indeed! Thank you!
You're on fire Carmina! 🔥
Awesome workout!!
Glad you liked it!!
Loved it. Esp the golf swing.
Yay!! 💪
This workout is very well named! Killer! I felt like a kid again with the hopscotch drill! Who knew we were working so many muscles! Great start to the challenge!!
🔥👏
Glad to revisit this one! Great way to start my day!!!
Glad to hear it! Go Julie!! 🔥
great workout thanks PJ
You're so welcome! 🤗
Wow, I improved since the first time I did this workout. Was able to use 12lbs and the 20 lb dumbbells. When I first did this workout during the challenge I used 10 and 15. Love metcons, thank PJ
Love to hear this! 💗 💪
Amazing workout!
So glad you loved it!! 😀
Very challenging workout!! Loved all of it!!
Woohoo! Go Julie! 🙌
Thankful I'm doing this in my winter!
Haha! Yes 🙌
Thanks for the push-up tips!!
Stay tuned for another 14 days of them!
This was tough!! Few hours on and still got jelly shoulders/arms😂Absolutely awesome start PJ ❤
I did it. I am 71 and stubborn. Thank you P.J.!
Good for you!!
DAAAAAMMMMNNNNN that was AWESOME! I needed this. A repeat for me in the future.
Way . to . go !! 🤩
This was tough and so good!
Great job Peggy! 😃
DEFINITELY A KILLER MET CON!!!!! Wow! Thank you PJ
Smashing it Janice! 😃
Loved these moves. Your enthusiasm is motivating. Thanks
You're so welcome Maureen! 🙌
Thanks for a great workout! Getting so much better on the push-ups! Woot!!
You are awesome! 🤩
1st day done! That was a good one!
🔥💪
Holy moly! That was tough but amazing. Woohoo I’m breathless baby cakes!! 😜. Thanks PJ! Looking forward to day 2!
Love it! 🥰
Holy moly…that was tough! But I LOVE it! LOVE LOVE LOVE a good challenge…thanks PJ 😊
Great job! Cheering you on Gail! 💗
Holy Moly!! That was a fiery start to this challenge!!
That's how I roll. 🔥👊
Wow, I knew this was going to be a challenging work out and you delivered PJ.
And you DID IT! 🙌
And done - starting the new year out strong!
Yes you ARE! 💪
Thank you PJ for giving me exactly what I need! I love your no-frills simple (but not easy 😉) workouts and appreciate you so much! ❤
You're so welcome! I appreciate your support! 💕
It was fun to do this one again and realize how beneficial the Ignite challenge was- Im much more confident with my pushups now than I was when i did day 1 the first time around!
Can't beat that! 💗
Started a day late, but glad to be here! Looking forward to the rest of the challenge. Thanks for all you do PJ!!
Great job Amy! 🙌
WHOAAAAAAAAAAA . This one really challenged me! ❤❤❤❤
Woohoo! GO LISA! 🙌
Glad to be back on Patreon today for this challenge and day 1 done after work 💪 Tough though after a 5k run at lunchtime (love a WFH day!). Thanks PJ!
Good for you!! Make sure to add on some good stretches.
This was a killer!! Thanks PJ. I do like to get a good sweat on.
GREAT stuff Marla! 🔥
I have been doing your workouts. My mom suggested you and so glad I found your channel...I'm not over 40 but your personality and workouts I just love 😃
Awesome! Thank you! 🙏 ☺️ I advertise to the over 40 woman but these workouts are suitable for everyone!
🔥🔥🔥 needed one of these 🧯 Great workout PJ still breathing hard ❤🔥 😅
🚒🔥
That was fire!! Thanks PJ for starting the challenge with a BANG! 🔥🔥
Always!!
Wow! Thanks for Burn this 🌄 morning!!
Morning! go Julia! 🔥
Great workout! Really challenging and kept me motivated to finish strong! Excited about the push-up perfection:)
💪👊
I started today also since Mondays at work are tough for me. Wow, it was definitely a challenge and I loved it, thank you. I also am grateful for the push up instructions. I don't want to be a weakling anymore haha
Great job! 🙌
SUPERIOR MET CON CHALLENGE!! I AM SEEING RESULTS DAILY! WOW! THANK YOU AGAIN PJ
Awesome Janice! 🙌
Whoa that push up very challenging,thanks PJ day 1 done
You got this! 🤩
Thank you PJ! That was a great change for me as I usually do your strength wo. Looking forward to the rest of them! As a side note, I will often do more leg stretches- although I love yours- to get deeper into my hips, etc. Thanks again!
Wonderful! You can never do too much stretching! 🥰
I really appreciate your que's. They really help me, especially when I start to lose form a little bit. Just love you!
I'm so glad Janice! 🥰
Great start to another amazing challenge. Looking forward to the next 13 days
👊🔥
Burn baby burn. Fantastic workout had the heart rate pumping sweat pouring and muscles burning. X
Oh yeah! Wonderful! 🔥
Wow what a great start for a challenge! Can't wait for the rest. And I LOVE your leggings. The pattern makes it easy to watch and copy your body position.
Didn't think of that - thank you so much! Glad you loved it Brenda 🙌
Joining the challenge late as just returned from holiday. Wow, that certainly hit every part of my body 😅 xx
Hey Carolyn - let's IGNITE! 🔥
Nothing like a PJ workout, to make my day better. Love your workouts, you are number 1#
Yay! Thank you! 🎖️
Oh my gosh!! This workout was hard! I was really struggling on the third round, but stuck it out PJ! Thank you for training us, I need to get in swim suit shape and hoping this will do it 😊
Totally agree. I almost tapped out after round 3 but didn’t after PJ said you’ve come this far!! 🥵 thanks PJ 😘
WTG!!
If it makes you feel more confident, then it's a plus in my books!
Excellent first day of this challenge!
Yay! Great job 👏 Go Karen!
Day 1 done ✔️. Looking forward to improving my push ups!
I'm happy to hear that!!
Whooohooooo 😅😅😅😅 What an Amazing Awesome workout 🏋️♂️ PJ!!! I loved this one! Celebrating and starting my 43rd birthday with this great workout 🎉🎉🎉🎉❤❤
HAPPY BIRTHDAY Tilly!! 🙌 🥳
Great start to the challenge!! Thanks for your modifications for us osteo people!
You are so welcome! We got this! 😊
Thanks PJ, loved this!
Way to go! 🔥
That was a difficult workout but we did it! Thanks too for your push-up instructions, I really need help with those.
Soooo good Andrea! 💪 🙌
I was sweating in the first round! I enjoyed this workout a lot!! What a great start for the challenge :) Thanks, PJ!
Day 1 in the books!
First day in and feeling great.
👏
Thanks for a great sweaty workout, and now I can finally do a decent first part of my pushup! Looking forward to improving the rest!
You got this Eileen! 🙌
WOW! I felt every second of that one! Really good workout but I am tired! So it's all good. Thank you PJ!
Goo Kathy!! 😃
This was hard for me today, but I muddled through it! Yay!!
Some days, right? 🤗
thx PJ - day 1 for me here in London( I work out at 6am) - feel so fab!!!😀😀😀😀
Way to go Louise! 🇬🇧 😃
I used 20# for the sumo squat shuffle, 5# and 8# for the rest. I appreciate your words of encouragement throughout this workout. Good to know that I can still do hopscotch! Thanks, PJ! ❤
Of course you can Margaret! You can do anything! 😃
Loved this one. It pushed me but it was fun and doable. My shoulders really felt it nextvday 🔥
Go Melissa! 💪
Got it done!! 👍
Yessssss! 🙌
Thank you for another great workout! I keep thinking that it's going to get easier, but we all know that we always need to challenge ourselves. All your workouts have challenged me to the core. Thank you for all your work to put these challenged workouts on Patreon and youtube!❤ You are incredible!🎉
Thank you Raquel!! You are smashing your workouts! 🥰
I finally made it, MIA finding, buying and moving to our new home 🙏
I’ve bloody missed ya PJ 🫶 fabulous workout as always 🙌😍🌻
Welcome back Tracy! 💗
Perfect workout to start new week. This Metcon workout is super. It’s trained muscle strength with great cardio move. Love it so much! Thanks PJ!
Happy Monday! 👊
Day 1 done! That was awesome- I'm dripping with sweat! Although I don't exactly love push ups I HAVE gotten much better at them since I've been working out with you. Thanks for a great workout PJ!
So great to hear this! 🙌
Whew! This was a sweaty workout for me! I worked through the pushups on the ground this time! Thanks for helping me to become stronger PJ! 🎉😊❤
Awesome Colleen! 💪
I had to complete the Friday and Saturday workouts on Sunday! Oh so good and I feel great…tired…but feel wonderful. Thank you.
Big effort Jennifer! 😃
First day done! Whoop!
Thanks for the osteo modifications. I need the reminders of what moves I should not be doing.
Thanks PJ! 👍
I always try to whenever I can! 😉
I tried this today to mixup my routine and boy was it a shock to my system. I thought my fitness was ok but this was a challenge. I had to drop my weights down to lower ones half way through. Now that I'm finished it feels good. Thank you PJ!!!
Great job! You are rocking your workouts! 🙌
Bloody hell that was tough!! 🥵 LOVED IT!! 💪🏼😜💪🏼
Starting off with a bang ❗️
Day 1 completed. This was a great workout. Good start for the challenge. Enjoy your day!
🔥👊
Great first day of this challenge ! Thx PJ
Let's goooo!!! 🔥