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

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

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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”

“12-Min Quick & Easy After Workout Stretches”

“26-Min Knee-Friendly Cardio”
https://youtu.be/BaKPiSoGvME

“40-Min Strength Workout to Build Your Muscles & Your Bones”

“18-Min Stretching & Mobility Workout for the Over 40 Body”

“How to Create a Workout Plan for Home”

“40-Min Inner & Outer Thigh Workout”

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30 Responses

  1. ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the πŸ”΄ SUBSCRIBE πŸ”΄ button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  2. I would give this workout two thumbs up if YouTube would let me. I've been subscribing for a while now but this video convinced me to become a Patreon member. PJ, you're a bright light of positivity in the dark, confusing days of the pandemic.

  3. I'm not on Facebook. I cant remember my password for google. I just learned how to do cash app. Are you on cash app?

  4. jburwinkel says:

    This was good for me, my abs thank you!

  5. Loved this!!! Even in heatwave weather here in Wales, UK and even though I was a sweaty mess! πŸ˜‚

  6. Cheeky quick little core workout. I was sweating buckets and my heart racing throughout. Core of steal. I felt star struck when the famous Bella made her guest appearance. 😍

  7. Thanks PJ – I appreciate the shorter workouts. Makes me feel a sense of accomplishment for getting through the program.

  8. Enjoyed the work out. Thank you!

  9. did this after the tempo one…I am unable to workout tomorrow or next day so got two in!

  10. Really enjoyed this workout. Was dying at the fancy pants/comfy pants moves. I’m definitely a comfy pants girl πŸ’•

  11. Donna Belden says:

    Loved the length of this as a before work session. However, after working out with you for the past 12 months or so, I made a rookie mistake. 99.9% of the time I wear a sports bra, but I saw ab workout and didn't bother this morning (lucky I'm part of the itty bitty titty club). Thanks PJ

  12. Karen Franey says:

    Perfect Abs workout! Support this channel and join the Patreon crew!! Thanks PJ πŸ‘πŸ‘

  13. Sarah Bowie says:

    Perfect workout for me today!

  14. Nice quick sweat and ab burn! I used this to finish off a step workout πŸ™‚ Calcifer joined me on this one too (funny how he tends to just pop in for YOUR workouts) – he was a great fluffy distraction from my burning abs! Thanks for another great workout PJ!

  15. This was quick and to the point!! love that new modification window ! off for a stretch now. Thank you my friend!

  16. Laura Harris says:

    Great, short, and dynamic workout for a Monday!

  17. Loved this short but tough workout pj πŸ’ͺreally got my heart pumping πŸ₯΅

  18. H.J. Mell says:

    YES!! My workout tonight! THANK you! (Will you be making more videos with metacon workouts? I hope you will!)

  19. Brooks Day says:

    loving these combo HIIT workouts! Happy Monday!

  20. Kai Rains says:

    I love the pace now that you have the modifications in the box above!

  21. LOved this one!! Thanks PJ!! Im feeling good!!

  22. Great short..tough..workout! My low back appreciated the modifications today ❀️

  23. Thanks for the short but sweet workout😊

  24. JILL NEWKIRK says:

    More like short and tough! haha! Great way to start the week.

  25. Happy Abs ..Happy Monday πŸ™‚

  26. Emily Colby says:

    Perfect Monday morning workout, when i really didn't feel like getting up this early! Thanks PJ! BTW, I meant to tell you before I love the new set!

  27. Susan Lumley says:

    Hey Bella makes a rare appearance πŸ‘β€

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