Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells for Women Over 40

DAY 2 – 10 DAY ARMS & ABS CHALLENGE

The perfect bicep and tricep workout for women over 40. Great for home because all you need is one pair of dumbbells 🙌🏽

And… you are going to want to stay till the end because we finish this workout off with an awesome killer ab finisher.

Which makes this another perfect workout that can be split into two workouts.

So, if you’re short on time, and just want to hit the biceps & triceps, start the video from the beginning for a 17-min arm burner.

Or, maybe you just did some cardio and want to hit the abs? If so, fast forward to minute 17:28 for a killer 10-minute ab finisher.

OK? OK! 👊🏼

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

00:00 Intro
1:07 Warm-up
3:36 Arm Workout
1. Reverse Zottoman curl
2. Dumbbells together hammer curl
3. Overhead tricep extensions
4. Curl to military press
5. Lying twisted tricep extensions
6. Kneeling 1 arm concentration curl
7. Other arm
8. Tricep kickbacks
9. Across body alt bicep curls
10. Across body lying tricep extensions
2 x 30sec

17:28 Ab Finisher
11. Crunches
12. Bicycles
13. Heel touches
14. Plank reaches
15. Elbow to knee – L
16. Elbow to knee – R
17. Scissors
18. Double crunch
19. Side plank
20. Other side
2 x 30sec

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Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! 🥳

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
2 x 30sec

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Quick Leg Finisher Workout

Quick Leg Finisher Workout

Quick leg finisher workout for Women Over 40

Finish your workout off with this quick leg finisher workout – perfect for all levels, and no tools needed!

What is a workout finisher?

Well…. it could be your key to better fitness results for one.

A finisher is a form of metabolic conditioning that’s done at the end of a workout. The intensity of finishers makes them a great tool for providing an added calorie burn to your workout, and they can help develop greater cardiovascular fitness — especially anaerobic fitness.

This 5-minute leg finisher is great for after a cardio workout, strength workout OR after a leg workout to help you flush out the legs.

You could also do this beauty as a stand-alone if you just feel the need to work the booty and thighs… just remember to warm up a bit beforehand, please.

I love finishers! And the ones I have been releasing on the channel are some of my personal faves.

So, remember this workout next time you want to push yourself a little harder after your regular workout. 😘

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

PJ ox

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More

Exercise Subs If You Get Wrist Pain with Push-Ups & More for Women Over 40

Do you get wrist pain with exercises like push-ups and planks? Try these 5 exercise subs for the most common wrist pain offenders.

If you have wrist pain there are a lot of exercises that will be uncomfortable for you.

From planks to mountain climbers to push-ups. These exercises, while awesome to improve your core and upper strength can be workout killjoys if you have weak wrists, carpal tunnel, arthritis, or pain when weight bearing on the hands.

In this Fit Tip video, I show you 5 common wrist-offenders found in a majority of YouTube workouts and what exercises you can sub in instead so you can keep training hard… without pain or suffering.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women

Workout Finisher to Burn Fat for Women Over 40

Add this workout finisher at the end of your workout to burn fat and torch calories. Perfect for women over 40, and all levels.

I’ve been meaning to film some workout finishers for a while now.

These quick little workouts are done after a regular workout for those days when you really want to push yourself and you have some gas left in your tank to do so.

They are also great as a stand-alone workout if you have zero time to work out, but want to do something so you can feel good about your day (however, just remember to warm up a bit before you click play).

So, add them after a cardio workout, strength workout, leg workout, or as mentioned for a quick movement burst and calorie burn on the days you can’t get a whole workout in.

Have fun!

TOOLS NEEDED

chair (or couch) if you are a beginner and require modification for burpees

THE WORKOUT

1. Jump forward & back burpee (or mod shown)
2. Jumping jacks
3. Squat with kick & reach
4. Skaters with a jump
1 x 40sec
1 x 30sec
1 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

FIT & FIERCE...
HERE WE COME.

PJ ox

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