Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs Workout for Women Over 40

Back, Biceps and Abs for Women Over 40

DAY 9 – 10 DAY ARMS & ABS CHALLENGE

The best back, biceps & abs workout for women over 40. No fluff, just the right exercises to hit your back, biceps and abs.

I start the workout with a 6 exercise circuit, to not only hit the back muscles, the biceps and get the core recruited functionally, but to also get the heart rate up so we can burn a few extra calories.

After that, we move into a traditional strength workout with a really short stretch at the end (I wanted to keep this workout at 40-min).

If you time and would like to do a longer stretch I’ve attached one that would complement this workout on the end screen at the end of the workout.

Have fun!

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells

THE WORKOUT

1. 1. 1 arm row
2. 2. Same arm bicep curl with lunge
3. Shuffles
4. 4. Other arm row
5. Other arm curl + lunge
6. Rotational squat swings
3 x 45sec

7. Alt reverse flys with thumbs up
8. Hammer curls
9. Russian twists
2 x 45sec

10. Pullover with leg drop
11. Prone Ws
12. Low back extensions
13. Plank pulls
2 x 45sec

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PJ ox

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs

Chest and Tricep Workout with Abs for Women Over 40

DAY 8 – 10 DAY ARMS & ABS CHALLENGE

Grab some dumbbells for this epic chest and tricep workout, sprinkled with abs, for women over 40.

PS – and when I say “epic” I mean it πŸ’₯ I would love to hear your thoughts after you’re done. Leave a comment… if you’re able to lift arms πŸ˜‚πŸ˜‡

TOOLS NEEDED

a pair of heavy, moderate & light dumbbells + a chair

THE WORKOUT

1. Tricep dips (or alt)
2. Chair jump squats
8 x 20sec

3. Skullcrushers
4. Push-up pulses (or alt)
10 reps / 15 reps / 20 reps

5. Plank ups (or alt)
6. Power mountain climber (or alt)
8 x 20sec

7. V-sit chest flys
8. Toe touch crunch with 1 dumbbell skullcrusher
3 x 30sec

9. Side plank with tricep extension
10. Chest press
11. Other side plank with tri ext
3 x 30ec

12. Elevated plank jacks (or alt)
13. Double crunch
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 4

Arms, Shoulders & Abs Workout for Women Over 40

DAY 6 – 10 DAY ARMS & AB CHALLEGE

The ultimate arms, shoulders and abs workout for women over 40. I also spice the workout up with some cardio drills, while hitting the shoulders, biceps, triceps and abs.

And just a heads up, my shoulders and triceps were DEAD after this workout.

But, DEAD in an awesome “I’m so glad you worked us PJ” kinda way.

I think you’re going to love this workout, even though the mini-Tabata core moves I inserted throughout are ridiculously tough.

…and ridiculously effective. Making this workout a keeper.

Β TOOLS NEEDED

a pair of light dumbbells + 2 different moderate weight sizes, a chair if you’re a beginner

THE WORKOUT

1. Swimmers
2. Dead bug
2 x 45sec

3. Wide upright row with external rotation
4. Bicep curl
5. CHEK presses
6. Tricep kickbacks
3 x 40sec

7. Plank jacks (adv: with shoulder taps)
8 x 20sec

8. Straight arm press-backs
9. Front raise to pull apart
3 x 40sec

10. Mountain climber
8 x 20sec

11. Alternating skullcrushers
12. Narrow presses
1 x 30 reps

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells for Women Over 40

DAY 4 – 10 DAY ARMS & AB CHALLENGE

A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness, and made for women over 40.

In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.

And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet πŸ˜‡)

For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.

Deal? Deal πŸ‘ŠπŸΌ

TOOLS NEEDED

2 pairs of moderate dumbbells

THE WORKOUT

1. Narrow tricep presses
2. Scissors
3 x 40sec

3. Tricep kickbacks – L
4. Windmill – L
2 x 40sec

5. Tricep kickbacks – R
6. Windmill – R
2 x 40sec

7. Kickbacks – both arms x 25 reps

8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec

Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps

Ab Finisher
13. 1-sided bicycles
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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 πŸ™ŒπŸ½

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! πŸ‘ŠπŸΌ

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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! πŸ₯³

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

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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