Fit & Strong Over 40 Blueprint
A 6-week plan to help you get fitter and healthier without any fad diets, and with minimum equipment.
The program
Your 6-week plan to a healthier (and happier) you!
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02
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The "Why" Behind Your Fitness Programming
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03
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Fitness Assessment
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Do Your Fitness Assessment with PJ
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04
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Walking Plan
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Walk / Run Plan
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How To Train Your Core - Properly
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How To Train Your Lower Body - Properly
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How To Train Your Upper Body - Properly
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Exercise Sub Recommendation - what to do when an exercise doesn't work for ya
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Dumbbell Recommendations
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Setting Up Your Workout Area
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All Recipes
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05
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Week 1 - Move
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Workout 1 - Strength
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Workout 2 - Tabata
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Workout 3 - Strength
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Workout 4 - Low Impact Cardio
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Workout 5 - Dumbbell HIIT
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Week 1 - Reset
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Week 1 - Nourish
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06
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Week 2 - Move
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Workout 6 - Strength Workout
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Workout 7 - Tabata
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Workout 8 & 10 - Strength Workout
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Workout 9 - Low Impact Cardio
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Week 2 - Reset
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Week 2 - Nourish
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07
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Week 3 - Move
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Workout 11 & 15 - Strength
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Workout 12 - Tabata
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Workout 13 - Strength
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Workout 14 - Ab HIIT
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Week 3 - Reset
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Week 3 - Nourish
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08
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Week 4 & 5 - Move
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Workout 16 - Upper Body Conditioning
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Workout 17 - Dumbbell Tabata
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Workout 18 - Lower Body Conditioning
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Workout 19 - Ab HIIT
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Workout 20 - Total Body Conditioning
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Week 4 - Reset
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Week 4 - Nourish
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09
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Workout 21 - Upper Body Conditioning
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Workout 22 - Dumbbell Tabata
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Workout 23 - Lower Body Conditioning
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Workout 24 - Low Impact Cardio
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Workout 25 - Total Body Conditioning
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Week 5 - Reset
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Week 5 - Nourish
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10
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Week 6 - Move
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Workout 26 & 30
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Workout 27 - HIIT Workout
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Workout 28
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Workout 29 - Tabata
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Week 6 - Reset
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Week 6 - Nourish
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11
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What Is A Workout Finisher
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Move - Workout Finishers
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Workout Finisher 1 - Shoulders
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Workout Finisher 2 - Legs
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Workout Finisher 3 - Upper & Lower Body
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Workout Finisher 4 - EMOM
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Workout Finisher 5 - Triceps
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Workout Finisher 6 - Metabolic Finisher
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Workout Finisher 7 - Biceps
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Workout Finisher 8 - Abs
Your blueprint to get fit & strong at home
Get started today