DAY 18 – Quick Arms & Abs Workout for Women Over 40

DAY 18 – Quick Arms & Abs Workout for Women Over 40

23-Minute Quick Arms & Abs Workout for Women Over 40

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you’ll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo’ed.

Day 18 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a couple of moderate dumbbells

THE WORKOUT

2 x 30sec
Hammer curl to press 3

3 x 30sec
Bicycle crunches

2 x 30sec
Crush press to skullcrusher

3 x 30sec
Weighted ab lifts

2 x 30sec
Hanging curls

3 x 30sec
Windmill

2 x 30sec
Tricep kicks

3 x 30sec
Windmill

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FIT & FIERCE...
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PJ ox

DAY 13  – Chest and Back Workout for Women Over 40

DAY 13 – Chest and Back Workout for Women Over 40

37-Minute Chest and Back Workout for Women Over 40

We start this gem of a workout off with a BANG! We begin with a chest and then an upper back Tabata, and follow it with a superset circuit workout focussing on the chest and back muscles.

PS – I hope your equipment doesn’t fail ya as mine did 😆. You’ll see what I mean in our 2nd Tabata.

Day 13 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

access to a wall, tubing, pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Plyo wall push up

8 x 20sec
Band pull aparts

3 x 45 sec
Plank ups (alt: on knees)
Seated row
Chest fly
Tabletop pullovers
Crush press
Posture lifts (Y/T/W)

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PJ ox

DAY 9 – Arms & Shoulders Strengthening Workout for Women Over 40

DAY 9 – Arms & Shoulders Strengthening Workout for Women Over 40

41-Minute Arms & Shoulders Strengthening Workout for Women Over 40

This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will be on slow & controlled reps so you can really build your strength.

And… stay till the end for a fun cardio, arms & shoulders finisher.

Day 9 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of light, moderate and heavy dumbbells

THE WORKOUT

3 x 40sec
Skullcrushers :
Kneeling tricep extensions
Tricep burnout kickbacks

3 x 40sec
Crush curls
Negative curls
Bicep burnout

3 x 40sec
Arnold press
Arnold press
Bent over rear delt row

FINISHER
1 x 60sec
Weighted jabs :35
Weighted jacks (alt: low impact jack)
Plank ups

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 3 – Upper Body Ladder Workout with Dumbbells  for Women Over 40

DAY 3 – Upper Body Ladder Workout with Dumbbells for Women Over 40

41-Minute Upper Body Ladder Workout with Dumbbells for Women Over 40

Hit the pecs, shoulders, triceps, lats and mid-back muscles with this KILLER ladder-style upper body workout. Options are shown using a BOSU/stability ball, and modifications are given if you hate push-ups :).

Your arms will be like noodles after this workout. You are going to love it!!

Day 3 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate & heavy dumbbells, a chair or bench if you’re a beginner, and if you own a ball or BOSU – grab it!

THE WORKOUT

45sec / 40sec / 35 sec / 30 sec / 25sec/ 20sec

Push ups
Pullovers (or no BOSU)
Narrow chest press (or no BOSU)
Renegade rows
Chest flys (or no BOSU)
Reverse flys

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout

No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout

34-Minute No-Equipment, No-Nonsense Upper-Body & Abs Strength Workout for Women Over 40

Your upper body and abs get some very isolated attention in this ultimate no-equipment upper-body workout. Using traditional upper body exercises like push-ups, added with some innovative moves to hit the back muscles, arms and shoulders you’ll love this no-nonsense, straight-to-the-point (and muscles) workout.

TOOLS NEEDED

nothing

THE WORKOUT

Descending ladder 10-8-6-4-2
Double crunch
Push up

2 x 45 sec
1 arm push up
1 arm push up
Side plank with twist
Side plank with twist

2 x 45 sec
Posture presses
Alternating leg down w/crunch
Tricep dips
Ab clams
T-planks
Low back extensions

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

The Best Upper Body Finisher for Women Over 40

The Best Upper Body Finisher for Women Over 40

9-Min The Best Upper Body Finisher for Women Over 40

WOW! Add this upper body finisher after a strength workout to completely toast the triceps and biceps, while sculpting your shoulders. Trainer’s promise – this workout finisher delivers!

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x
Iso-hold shoulder press
5 Shoulder presses

3 x
Iso-hold two-arm row
10 Two-arm rows

3 x
Iso-hold chest press
10 Chest presses

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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