Osteoporosis Friendly Cardio + Abs

Tired of modifying moves on regular workouts because you have osteoporosis, osteopenia or osteoarthritis? In this full-body cardio workout, we will get your heart rate up, work on your bone and joint health, and hit your abs with exercises that are not only safe for you - but also the most effective for you.
In addition, I will coach you through the workout on what to avoid and what to do instead when it comes to exercise and your lifestyle and osteoporosis.
Tools: a chair
4 x 30sec
Toe taps
Squat & pop
Low impact jax
Plank taps
3 x 30sec
Plank
Bridge
Side plank
Side plank
Dead bug
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
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"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...
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• How To Return Back to ...
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[@dorothyweber3034]

I highly recommend pj’s 30 day Osteoporosis plan ,I go back to it often and it is nice to not have to think about how I am going to modify exercises

[@FitnesswithPJ]

So glad to hear this Dorothy!! Thank you.

[@lisad1313]

Don't have osteoporosis, just following your Nov freebie schedule. Proof that working out with you is making me stronger, I did the intermediate ones!

[@FitnesswithPJ]

You rock Lisa! 🙌 👏

[@margaretflynn1288]

Thanks for the best osteoporosis-friendly workout ever. So glad I did this first thing this morning. Now I’m all limbered up and ready to do some yard work - safely. I appreciate you, PJ!❤

[@FitnesswithPJ]

Great job Margaret! So important to prepare for your day 😃

[@jburwinkel]

Great workout! So glad you help those of us with osteoporosis or osteopenia!

[@FitnesswithPJ]

You are so welcome! 🤗

[@jburwinkel]

This is my every Sunday morning favorite!!

[@FitnesswithPJ]

💕

[@pattycraig7170]

Workouts like this are always a good reminder for me! Thanks!

[@FitnesswithPJ]

So glad Patty! We always need a reminder 😃

[@jburwinkel]

This was wonderful! I plan to make this my weekly Sunday workout! Thank you!!

[@FitnesswithPJ]

You're so welcome! 🙏 🤗

[@jburwinkel]

My every Sunday favorite!!

[@FitnesswithPJ]

Oh yeah Julie 🙌

[@lauraharris3302]

I have a small apartment, so I love that this video is divided into first just standing and then the second half just on the mat!! So I don't have to roll out the mat and then roll it up for each exercise :)

[@FitnesswithPJ]

I'm so glad Laura! 😃

[@janicemaloof556]

THANK YOU PJ!!!! I DID THE HIGH IMPACT AND I GOT MY HEARTBEAT UP!!!! YOUR THE BEST!!!!!

[@FitnesswithPJ]

On fire Janice!! 🔥

[@judithannataylor]

I like that you keep chatting during the workout, it takes my mind off how long 30 seconds is :)

[@FitnesswithPJ]

Happy you think so!!

[@janamattheu2409]

I threw my back out 1 week ago and wanted to slowly and safely get back into exercising daily. This was PERFECT!!! I really missed my morning work outs with you. You’re a true blessing PJ. Thank you for all your work arounds so everyone can get fit safely. ❤️. You’re a true expert in your field. You’ve changed my life!!!!

[@FitnesswithPJ]

You are too kind, Jana! Thanks for choosing me as your trainer and for being here!! 💪💪💪

[@jburwinkel]

Wonderful start to my day! Thank you!

[@FitnesswithPJ]

Enjoy! 💕

[@amywoschekschmidt1440]

Thanks PJ! I am very fit 41 year old with a history of multiple herniated discs and surgeries to correct them. My last surgery was a year ago and recovery had been going GREAT! I was as strong as I’ve ever been and feeling like my back problem days were finally behind me. And then, a week ago, I reinjured it when my 6 year son ran into me from behind. And boom. Sciatic pain again. I found your channel while searching for a back-safe workout that was ridiculously easy. Thank you SO MUCH! You are my new fitness instructor! I look forward to working out safely from now on while not compromising my fitness level!

[@FitnesswithPJ]

Wonderful! Welcome aboard Amy! 😃 When you are ready we'd LOVE to see you take advantage of the 14 day trial of our Over Fifty Fitness app! We have many back friendly workouts including a whole Happy Back series AND Osteoporosis workouts. You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕

[@puzzledpets]

It's been a busy week so this was ideal for a friday morning. I've got camping chairs in my workout space but that worked fine. Roll on next week!

[@FitnesswithPJ]

Have a great weekend Laura! 😃

[@jburwinkel]

My Sunday go to! Love this one!!!

[@FitnesswithPJ]

It's so good! 👍 😃

[@georgiecameron4007]

Absolutely loved doing this little workout again pj thankyou 😊

[@FitnesswithPJ]

Always here for you Georgie! 😃

[@jburwinkel]

I love this one so much! I do it every Sunday!!!

[@FitnesswithPJ]

Oh yay!!! 😀

[@jburwinkel]

One of my favorites!!

[@jburwinkel]

Love this one! I do it every Sunday!

[@FitnesswithPJ]

Perfect Julie 🤩

[@jburwinkel]

Love, love, love this workout!!

[@FitnesswithPJ]

Awesome! Thank you! 🙏

[@1.SinnFein]

Great! I was so much disappointed that I had to give up running. These exercises make me optimistic. I love this programm. Thanks a lot!

[@FitnesswithPJ]

We got ya covered Maya! 💕 If you haven't already, you might like to consider my 30 Osteoporosis program - a full program of workouts for you to keep plus a community of like-minded women! Find out more here: www.fitnesswithpj.com/osteoporosis-fitness-program/

[@nbirkos]

Badass and kickass! LOVE your channel! Thank you immensely for your hard work and time.

[@FitnesswithPJ]

Much appreciated Nataliya! 🙏 😃

[@janineballesteros5470]

Wow with all the injuries this summer got back walking and now two days in a row..watching the back carefully and wrapping ankle..feels so good to exercise again

[@FitnesswithPJ]

Great stuff Janine! 😃 Take care while you fully recover 🥰

[@jburwinkel]

This is my go to Sunday workout and I saw that you also included it on Wednesday of last week!! It's fabulous.

[@FitnesswithPJ]

Love it!! 😍

[@user-nh8fc7dp9r]

Did this after the "best ever leg workout" on the November calendar. Great wind down. And refresher. To anyone interested in the 30-day Osteoporosis workout program - just do it! It is awesome. I've done it once and plan to do it regularly during the coming year in addition to some of the other workouts on OFF (Over Fifty Fitness). It is worth it's weight in gold - kinda like PJ and all her colleagues.

[@mariadefatimafatima8077]

Is it for free??

[@FitnesswithPJ]

No, this is a paid program Maria.

[@jburwinkel]

I absolutely love this workout! Thank you!!

[@FitnesswithPJ]

🙏 🤩

[@dr.sherrispeaks]

So good! Omg! My workout pants that fit when I started working out with you in August started to fall down in todays workout! PJ!!! You’re the best! Plus your fun. Plus I have dog hair too. Plus you’re the best. 💜

[@FitnesswithPJ]

Love it!! 🙌

[@georgiecameron4007]

Really enjoyed doing this one again pj thank you 😊

[@FitnesswithPJ]

😍 😀

[@gwenbrock4655]

Loved this workout, love your sense of humor.

[@FitnesswithPJ]

Thanks so much, Gwen!

[@kake646]

Thank you for educating me.

[@FitnesswithPJ]

My pleasure! I'm glad you found it helpful 🙌

[@hannahwestner4626]

Good one again today PJ! Thanks.

[@FitnesswithPJ]

Glad you loved it Hannah! 😃

[@staciemberton2565]

Great workout. I don’t have Osteo but I did the high impact moves to give myself a little more umph. Love all the options you provide ❤

[@FitnesswithPJ]

Glad you enjoy them Stacie! These Osteo workouts are absolutely for everyone! 💕

[@thiswildflowr]

Enjoyed the cardio..my neck and should blade are a pain...chiro coming up..need a good masseuse..did as much as could with floor work.

[@jeanetteweiler3448]

thank you, pj. this met me right where my mental and physical energy were today. i didn't want to miss the day so i told myself to just press play and do my best but keep it low impact. this was perfect for me. thank you too for the osteoporosis knowledge.... i always learn so much from you. cheers today!

[@FitnesswithPJ]

Way . to . go Jeanette! 🙏 😃

[@rhondaeinstein540]

This was a perfect work out to do in between your weight trainings work out. Thank you.

[@FitnesswithPJ]

Nice job, Rhonda!! 👏

[@mariadefatimafatima8077]

So gentle to my knees and low back bu SOOOO effective!

[@FitnesswithPJ]

I got ya! 🥰

[@mariadefatimafatima8077]

I dont have osteo but it felt so good. Exactly what I was needing today. Tka PJ

[@FitnesswithPJ]

So welcome Maria! Osteo-friendly workouts are great for EVERYONE! 😃

[@tracyjones5335]

Fabulous thanks PJ 🙌😍🌻

[@FitnesswithPJ]

😍 🤩

[@emilycolby5629]

I don't have osteoporosis and I wasn't in the mood to work out but this was a really nice workout where i still felt my body getting stronger without too much for my mood! Great timing PJ

[@FitnesswithPJ]

Wonderful Emily! These workouts are for everyone 💪

[@christine1962ful]

Well that was interesting! I did the more advanced options. Worked up a good sweat. 👍🏾

[@FitnesswithPJ]

Excellent! 🔥

[@SISI-q1l]

Thanks PJ for all of your thoughtful guidance through all of your work outs. I work out with you 6 days a week, almost 66 and am a member of the "O" club. I don't think I've ever been in better physical condition.

[@FitnesswithPJ]

Wonderful Sandra!! So glad that you are feeling so great!

[@jenniferjones-molina9078]

This was a perfect program. Heart rate was up and I could feel the burn! Thank you for explaining and being specific with the movement and muscle groups.

[@FitnesswithPJ]

You're so welcome! 🙏

[@mariletz]

Did this after a full day of packing for a road trip & arriving at our destination - PERfect! Thank you PJ from one of your KZbin + Patreon subscribers in Oregon 🌲🇺🇸 who is hoping you go viral 🙏🏽 🤩

[@FitnesswithPJ]

Awesome!! Enjoy your trip!!

[@lauraaldag4929]

I was recently diagnosed with osteoporosis and am loving these workouts! I'm considering purchasing the Osteoporosis Fitness Challenge, but am wondering if it includes materials that aren't available on KZbin already.

[@FitnesswithPJ]

The program has 20 different workouts, only found in the program, with special fit tip videos specific for osteo Laura. Hope to see you in the program 👊

[@Balletpro1]

Thanks for a great morning workout!!!! Enjoy your day!

[@FitnesswithPJ]

You're so welcome!

[@abigailsandham]

This was a nice steady workout for a Monday morning. You know that Monday gloomy feeling when you first wake up, now I don't have that and feel great ready for the day a head. X

[@FitnesswithPJ]

Happy I could help switch your tune!!

[@leahzielinski3278]

Hello, I just finished your Osteoporosis Friendly Cardio + Abs, and for the first time I didn't feel like something is wrong with me. You gave me the opportunity and the feeling that with reason I can do anything. A BIG THANK YOU 🙏 I am going to be 70 years old in 3 months, I have Osteoporosis and receiving Reclast last year. With exercising and eating right my number has gone down. I have tried so many programs on KZbin and the gym and just can't find the right thing for me. I am a type A with a lot of energy. What would you recommend for me to do. Thanks again, and looking forward to your other workout videos. Leah

[@FitnesswithPJ]

Nice to meet you! I recommend you sign up for my free osteoporosis webinar that I am hosting in a few weeks - lots of great info will be presented. bit.ly/osteo-feb

[@tonijohns4995]

Fabulous PJ🙏💖🌈

[@FitnesswithPJ]

You're so welcome Toni! 🥰

[@carmenross1077]

Awesome welcome for me Monday,sweating too ,thank you.

[@robynparker5845]

This was a fun to do ...I did advanced versions so totally works for people without osteo :)

[@anaem956]

TY PJ! Love your explanations , whilst working out at the same time , waisting no time ! Great workout , you are the BEST ! ❤️

[@FitnesswithPJ]

Thanks Ana!!

[@jburwinkel]

My go to Sunday workout! It feels so good!

[@FitnesswithPJ]

Love it!! 🥰

[@maryannbarra6819]

Perfect workout for a Monday morning! Recently diagnosed with osteopenia and want to do all I can to strengthen my bones! I love the 5 alternatives for ab work! Thanks, PJ!!😄

[@FitnesswithPJ]

We got you covered Maryann ☺️ If you haven't already, checkout my free webinar coming up on April 8th covering all aspects of exercise and osteopenia/osteoporosis!. Save your spot here: www.fitnesswithpj.com

[@maryannbarra6819]

I’m all signed up!! 👍🏻

[@heidivandyck9611]

Thank you

[@FitnesswithPJ]

Welcome! 🙂

[@nikischuck5856]

I don't have osteoporosis but was keen to try this workout and wow my shoulders in that first round! Amazing, thanks PJ

[@FitnesswithPJ]

Great to hear, and good to do regardless of Osteo or not! 😉

[@mellisabrueckner8914]

Thank you PJ, that was a great work out. I’m 61 and recently diagnosed with osteoporosis and osteopenia. I’m hoping to reverse this or at the least stop its progression.

[@FitnesswithPJ]

Hey Melissa, I'm sorry to hear that!! Have you checked out my 30 Day Osteo Program? You can find it on my website! 🙂 It's helped hundreds of women already.

[@mariadelmarlorenzo2830]

Loved this, thank you PJ!! I would like to do the 30 day Osteoporosis challenge, can't see anywhere to find it...???

[@FitnesswithPJ]

Hi Maria, you can find that on my website. Here's a quick link: www.fitnesswithpj.com/osteoporosis-fitness-program/

[@alyciahansen6953]

Even without osteopor/enia, this workout was a nice way to start the week. My young adult daughter with POTS enjoyed the pace! Loved the modification suggestions to get your heart pumping more. Thanks PJ:)

[@FitnesswithPJ]

Glad you could both enjoy it, Alycia!

[@Suzannel2276]

Thank you so much PJ, I’m so grateful for this beautiful practice 🙏☀️❤️

[@FitnesswithPJ]

Wonderful!

[@lisahouck3898]

Absolutely loved this workout!

[@ValerieAWhite]

Agree with Abigail. Even though I don't have osteoporosis, it's nice to different moves. Really found that the rotator cuff swings with the leg lift hit the front of the deltoids, so I think they needed the stretch.

[@FitnesswithPJ]

Yup and they're good for everyone!

[@marshakeck5690]

This was a perfect work out for me today! I did it with ease... Sometimes I get frustrated trying to keep up with the other exercises so this made me feel successful today! Thanks again!

[@FitnesswithPJ]

It's always nice to feel accomplished. Glad you enjoyed this one, Marsha!

[@ach9282]

hahaha for the dog hair comments!! my step is definitely pepped now, feeling GOOD. thank you! :D

[@georgiecameron4007]

Really enjoyed this great little workout pj 👍

[@FitnesswithPJ]

Thanks 👍

[@ma.carmenreyes3029]

One of my favorite work out🥰

[@FitnesswithPJ]

So glad!

[@ellenbonanno2459]

I keep coming back to your workouts! I appreciate how well you explain the movements and remind me to keep proper form :P. Also all the alternatives you give are very helpful. I have an issue with the joint of my big toe, so I can't bend it completely and repetitive bending causes pain. Do you have any substitutions for the "pop" on your squat and pop move? Thanks PJ!

[@FitnesswithPJ]

Awesome! Thank you! I recommend just not coming up on your toes. Cheers!

[@dintexas2095]

Great workout!

[@audreyArice]

Great workout, PJ! Loved all these exercises, and was so proud of myself that I can do the more advanced movements now. You rock, girlfriend!

[@FitnesswithPJ]

Of course you can!! You are AWESOME Audrey!!

[@michelleelizabeth299]

Thankfully I don't have osteo, but this was a great workout anyway :) It was perfect paired with the other cardio workout on the calendar! Thanks so much PJ!

[@FitnesswithPJ]

Glad to hear it was enjoyed by many!

[@rebeccacass5555]

Nice workout. Thx PJ.

[@FitnesswithPJ]

Any time!

[@maribethmortillaro6841]

Please send link for osteo 30dayworkout, I don’t see it, and newly diagnosed with severe osteo. Thanks!

[@FitnesswithPJ]

Here it is : www.fitnesswithpj.com/osteoporosis-fitness-program/ I look forward to working with you! 🤗

[@sarahbowie5566]

This was great, fantastic cueing as always,

[@FitnesswithPJ]

Thanks Sarah!

[@adrianaoliveira2385]

sou do Brasil, amo seus videos, muito obrigada por compartilhar, você é linda!!!...gostaria que tivesse legenda em português.

[@ellenspear50]

I tried this out after my walk, for variety and although I don't have osteo-anything (at least I hope not, after years of doing BodyPump). I'll point my sister to it, and perhaps get her to start exercising regularly.

[@FitnesswithPJ]

Thanks Ellen! Hope it helps!

[@susanflex3579]

How do I find the 30 day osteoporosis program? Can’t find it.

[@FitnesswithPJ]

Head to my website > Fitness & Nutrition Plans > 30 Days Osteo...🙂

[@cherylr4450]

I do not have osteo but do have two herniated discs and one fractured disc in lower back so assume I should be not twisting or putting too much pressure on them??

[@FitnesswithPJ]

Yes that is correct Cheryl - esp since you have a fracture already. And FYI: for herniated discs you need to lots of extensions, perfect hip hinges and eliminate ALL spinal flexion.

[@cherylr4450]

@@FitnesswithPJ thank you!