Arm Workout

Arm Workout

Arm Workout for Women Over 40

An arm workout to end all arm workouts! Join me for a 30-minute arm workout, specifically for women over 40.

Okay, I ain’t gonna lie. This workout kicked my butt… or more specifically my biceps and triceps.

I decided to mix things up and this whole workout is done ladder style. If you’re not sure what that is, perfect. Ignorance is bliss when it comes to this.

And… if you do know what that means, then you know what the treat of a workout that you are about to begin.

Have fun, be sure to leave a comment and good luck picking up a toothbrush tomorrow ๐Ÿ˜‚

 

TOOLS NEEDED

a pair of moderate dumbbells and a chair

THE WORKOUT

1. Tricep dips
2. Bicep curls
3. Tricep extensions
4. Palms down curls
5. 1 arm side push up
6. Other side
7. Hammer curls
8. Tricep push ups
9. Forward leaning curls
10. Skullcrushers
11. 1 arm concentration curls (this one killed my biceps!)
12. Other arm

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Trainer Fail

Trainer Fail

Personal Trainer Failย 
Welcome to my first “vlog”.
Yikes!! This sort of thing is totally outside of my comfort zone. But, with discomfort comes growth – that much I know. I also know that the more you do something the easier and better you become at it. It’s just the process of getting there that can be hellish – which none of us enjoy. I remember the first workout I ever filmed. I must re-edited that sucker a dozen different times… and it still sucked ย ๐Ÿ˜‚ Now, give me a workout and a camera and I am in my element. I love it! But… a vlog, or a video where I am only talking (no squats, lunges or planks… at all!!), is not something I am used to. One of my mentors has been pushing me to start doing these types of videos for well over a year now. I finally started to listen a few months ago and was scheduled to start releasing them mid-March. However, the world got bitch slapped by a certain virus at that exact same time, making that moment not the best to start this new venture and not the time to begin this conversation I want to have with women. I feel now is the right time. Watch the video and let me know your thoughts by leaving a comment on the YouTube channel ย ๐Ÿ˜˜

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Upper Body Shred for Women Over 40

Upper Body Shred for Women Over 40

20-Minute Upper Body Shred Workout for Women Over 40

Your upper body is going to love to hate this workout ๐Ÿ˜˜

Using a series of different training techniques – hello there ladder workout, oh, and hello there sets and reps – I mix it up so you get the results that you are looking for in a strength workout.

And then for tomorrow try my Barre workout to hit the hips, glutes, and legs.ย ๐Ÿ‘๐Ÿฝ

 

TOOLS NEEDED

A pair of light + moderate dumbbells

THE WORKOUT

1. Push-up ladder drill with inchworms
1 – 10

2. Kneeling row
3. Other arm
2 x 30sec

4. Dumbbell together tricep presses with crunch
1-10

5. 1 arm skull crusher
6. Other arm
2 x 30sec

7. Kneeling bicep curls
2 x 30sec

8. Reverse flys ladder drill
1 -10 โฃ

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Abs and Booty Workout for Women Over 40

Abs and Booty Workout for Women Over 40

30-Minute Abs & Booty Cardio Workout for Women Over 40

This 30-minute abs and booty cardio workout is the perfect home workout.

No tools required, no jumping, and now… no excuses.

Be sure to leave a comment on the YouTube page after you’re doneย โค๏ธ

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Low squat with 2 side steps
2. Opposite arm & leg lift pulses
3. Glute presses
4. Other leg/arm lift pulses
5. Other leg glute presses
6. Prone squats
7. Legs up ab burners
8. Oblique crunch
9. Other side
10. R leg bridge
11. L leg bridge
12. Bridge with pulses

2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Cardio

Full Body Cardio

25-Minute Full-Body Home Cardio Workout for Women Over 40

Sometimes you just need a good ol’ fashioned butt-kicking, with a short, sweaty, nothing fancy workout.

And when you do, you’ll turn to this little gem of a home cardio workout.

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Donkey kick with jump (or 2x leg curl + 1 squat)
2. Traveling bear crawl to low squat (or bear crawl)
3. Power squat (hi or lo impact)
4. Inchworms forward & back (or squat with ab twist)
5. Alternating crossover lunges

4x 30 seconds
Beginners: 2-3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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