Sculpt Your Shoulders

Sculpt Your Shoulders

20-Minute Sculpt Your Shoulders for Women Over 40

Grab a couple of pairs of dumbbells (one pair for beginners) and join me in this shoulder sculpting workout for women.

I target all the heads of the deltoid (your shoulder muscle), with some emphasis also on the posture muscles,

Great little workout to do with a HIIT/Tabata workout (try this one), or as a stand alone if sculpting your shoulders is one of your goals. 

TOOLS NEEDED

A pair of light + moderate dumbbells

THE WORKOUT

1. Front raises with a pause x4
2. Front raises – faster x8
3. Side lateral raises with a pause x4
4. Side lateral raises – faster x8
5. Reverse flys with a pause x4
6. Reverse flys – faster x8
7. Wide rows with a pause x4
8. Wide rows – faster x8
x3

9. Shoulder presses 3 x 12 – use a heavier weight here if you can

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

Sculpt Your Shoulders

Dumbbell Cardio for Home

40-Minute Dumbbell Cardio Workout

This workout kicked my ass.

I loved it! Haha… and I think you will too.

Now, if you are just starting out with fitness I still totally recommend this workout. I show how to modify each move, as well as how to keep the moves low impact.

So, no worries! I got your back.

 

TOOLS NEEDED

A pair light dumbbells

THE WORKOUT

1. Front raise squat to burpee (or squat to front raise)
2. Rotational side to side taps
3. Left arm woodchop
4. Right arm woodchop
2 x 40sec

5. Press to split squat
6. Rotational swing
7. Other leg forward press to split squat
8. Side lunge with around the world dumbbell pass
9. Skiers
10. Other leg side lunge to around the world DB pass
2 x 40sec

And then do the whole thing again 1x as a complete circuit 🙂 

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

What To Do If Lunges Hurt Your Knees

What To Do If Lunges Hurt Your Knees

Do Lunges Hurt Your Knees | 4 Knee-Friendly Exercises

Do lunges hurt your knees? Yeah, I hear ya. It’s the most complained about joint at The Studio, and one I hear from from my YouTube subscribers.

If lunges do hurt, I want you to first go see a physiotherpist so they can determine why your knees hurt when performing a lunge, and then second sub out any lunge pattern with these four knee-friendly exercises.

You can also try my knee-friendly workouts that I have on my YouTube channel:

 

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

Tricep Workout for Women

Tricep Workout for Women

15-Minute Tricep Workout for Women

Everyone HATES arm jiggle!

You know what I’m talking about. And it seems to happen faster when we’re over 40 – don’t you find?

These muscles, the triceps, are muscles I ALWAYS include in my upper body workouts and my total body workouts. I do this because I know that they are a problem area for about 3/4 of the female population, myself included.

And this is the reason why I decided to film a full workout focussing on this muscle only.

Caution: don’t let the “only 6 exercises” lull you into a false sense of “easy-ment”. Cause my tris were killing me for days after this workout.

This workout works, which makes me think you’re gonna love it.

But, as always, lemme know on the ol’ YouTube channel. I love hearing from ya.

 

TOOLS NEEDED

A pair of light dumbbells

THE WORKOUT

1. Tricep push up x12
2. Tricep kickbacks
3. Shoulder presses
4. Skull crushers
5. 1 arm push up
6. Other arm

3 x 30 sec

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

Tabata Workout for Home

Tabata Workout for Home

15-Minute Tabata Workout for Home

This is a great little workout to do at home, and if you don’t have a lot of time. It also goes very nicely with my 15-Minute Strength Workout I released last week.

Try this workout first, and then if you have time head to the strength workout too.

OK? OK!

TOOLS NEEDED

Nothing

THE WORKOUT

1. Shuffle, shuffle lunge combo
2. Lunge jumps
8 x 20sec

3. Alternating get ups
4. Squat jumps
8 x 20 sec

5. Squat to side kicks
6. Sumo squat jax
8 x 20sec

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼