30-Day Osteoporosis Bone Building Program

30-Day Osteoporosis Bone Building Program

Not all exercises are good for people with osteoporosis or osteopenia. Join PJ for this full 30-day program of 5 days a week workouts ranging from strength, low impact cardio to core strengthening to mobility & flexibility.

30-Day Osteoporosis Bone Building Program
  • Osteoporosis Program

    WHAT DOES BEING DIAGNOSED WITH OSTEOPOROSIS MEAN TO YOU?

    You are not alone. Emotions can run from scared to frustrated to angry – especially if you are active. I understand, as I’ve worked with people like you for over two decades.

    According to recent statistics from the International Osteoporo...

  • About the 30-Day Osteoporosis Program

    An overview, with tips and guidelines, so that you rock your 30-Day Osteoporosis Program!

  • Osteoporosis Program Workout Calendar & Ebook

    4.91 MB

    READY FOR DOWNLOAD: Your 30-Day Osteoporosis Program workout calendar & ebook.

  • How to Hip Hinge

    A stand-alone fit tip for anyone who wants to exercise safely, and one of our educational videos for the 30-Day Osteoporosis Program.

    How to bend, or hinge, safely.

  • Exercises Not To Do with Osteoporosis

    A stand-alone fit tip and one of our educational videos for the 30-Day Osteoporosis Program.

    Learn what exercises and why to avoid when you have osteoporosis.

  • Can You Reverse Osteoporosis?

    A stand-alone fit tip and one of our educational videos for our 30-Day Osteoporosis Program.

    Can you reverse osteoporosis?

  • Total Body Strength for Osteo

    Workout #1 - 30 Day Osteoporosis Program

    A total body strength workout to build the muscles and the bones.

    Tools: a pair of light & heavy dumbbells, a chair, exercise tubing

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-...

  • All Standing Low Impact HIIT for Osteo

    Workout #2 - 30-Day Osteoporosis Program

    All standing cardio workout.

    Tools: none

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Strength + Core for Osteo

    Workout #3 - 30-Day Osteoporosis Program

    Tools: a moderate pair of dumbbells

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Sweat & Stretch for Osteo

    Workout #4 - 30-Day Osteoporosis Program

    A short cardio workout, followed by mobility and stretch session.

    Tools: chair, yoga tie

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Strength for All Levels - Osteo

    Workout #5 - 30-Day Osteoporosis Program

    A total body strength workout.

    This is the final workout for your week. You have 2 days that you can use:

    - For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
    - Or, make up any workouts you didn't get in

    ...

  • All Standing Easy Cardio

    This great low-impact cardio workout is fantastic as a stand-alone or before a core or balance workout.

    This workout is also an optional workout for Week 1 of the Osteoporosis Program.

    Tools: chair or wall access, weighted vest (optional)

    The vest I am wearing in this video:
    Amazon Canada: htt...

  • EMOM Strength for Osteo

    Workout #6 of the 30-Day Osteo Program.

    EMOM (every minute on the minute) strength workout.

    This is the start of a new week of workouts! Here's to kicking some butt.

    Tools: a pair of moderate & heavy dumbbells

    For after-workout stretches if you have Osteo, please follow this: https://overfif...

  • Low Impact Tabata for Osteo

    Workout #7 - 30-Day Osteoporosis Program

    It's cardio time!

    Tools: nothing

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Upper Body Strength for Osteo

    Workout #8 - 30-Day Osteoporosis Program

    Today's workout is all about the upper body!

    Tools: a pair of light, moderate and heavy dumbbells

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Balance & Core for Osteo

    Workout #9 - 30-Day Osteoporosis Program

    Improve your balance, core and stability with this workout.

    Tools: be by a wall, or have a chair by you

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Lower Body Strength for Osteo

    Workout #10 - 30-Day Osteoporosis Program

    For the final workout of your week, we are focusing on your lower body.

    After today's workout you have 2 days that you can use:

    - For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
    - Or, make up any worko...

  • Low Impact EMOM Cardio

    This fun EMOM (every minute on the minute) workout will get your heart rate up. It is low-impact and also targets the core.

    Week 2 optional workout for the Osteoporosis Program.

    Tools: chair & access to a wall

  • Ladder-Style Total Body Strength for Osteo

    Workout #11 - 30-Day Osteoporosis Program

    To kick off your 3rd week you'll perform a total body strength workout.

    Tools: a pair of moderate dumbbells, tubing

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Cardio for Bad Knees

    Workout #12 - 30-Day Osteo Program

    Get your heart rate up, without any stress to your knees with this fun, low-impact workout.

    Tools: a mat

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Toned Arms Workout

    Workout #13 - 30-Day Osteo Program

    Strengthen your biceps & triceps with this no-repeat arm workout.

    Tools: moderate dumbbells, a chair

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • Mini Tabata with Stretch

    Workout #14 - 30-Day Osteoporosis Program

    This is a short low impact cardio workout, followed by an extended stretch. You will love it!

    Tools: a chair

    For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

  • No Squats, No Lunge Leg Day

    Workout #15 - 30-Day Osteoporosis Program

    A lower body strength workout, without any lunges or squats! Yay!

    This is the final workout for your week. You have 2 days that you can use:

    - For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
    - Or, make...

  • Low Impact Cardio w/ Lower Leg Strengthening

    Join PJ for a quick low-impact cardio workout, followed by lower leg strengthening exercises to strengthen your calves for better balance. This workout is perfect for those with osteoporosis who may have joint issues or are looking for a low-impact option to stay active and healthy.

    This is also...