Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps

Fix Rounded Shoulders In 3 Steps for Women Over 40

With age comes wisdom… and unfortunately, at times, bad posture and rounded shoulders.

While we can all agree that rounded shoulders is not an attractive look, it is a lot more insidious than just pure vanity.

Rounding of the shoulders can cause neck pain, shoulder pain, and even back pain. Leaving us unable to reach our potential in our workouts, and possibly making day-to-day tasks uncomfortable.

What are the causes? Usually, tight pecs (chest muscles), biceps, upper traps, levator scap and lats, and overstretched (and weak) mid/lower traps and rhomboids.

In this workout, we cover the three aspects needed to improve rounded shoulders: mobility, strength, and flexibility.

Of course, we can’t fix the shoulders completely if you don’t address your everyday posture.

Fixing these daily tasks that may contribute to rounded shoulders:

– using a smartphone or tablet
– using a computer or laptop
– sitting for long periods
– driving a vehicle
– bending over repeatedly
– carrying heavy objects all-day

I chat about this during the workout too.

Tools needed:

nothing

The Workout

Mobility:
1. 90/90 t-spine reach 30-60sec
2. T-spine opener 30-60sec
3. Open book & rainbows 30-60 sec

Strength:
4. Prone angels
5. Push up presses
6. Y & T raises 3 x 30sec

Stretches:
Neck, levator scap, lats, t-spine, pecs, pec minor

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Upper Body & Abs for Women Over 40

Upper Body & Abs for Women Over 40

45-Minute Upper Body & Abs Workout for Women Over 40

Give the legs a rest and train the upper body and core with this workout.

Using only dumbbells I will break down every move for you, and show you modifications.

It’s a fun workout that is totally worth the 45-minutes! Trainer’s promise. 

 

TOOLS NEEDED

A pair of moderate + heavy dumbbells

THE WORKOUT

1. Chest press
2. Alternating plank ups
3 x 30sec

3. L arm row
4. L arm windmill
3 x 30sec

5. R arm row
6. R arm up windmill
3 x 30sec

7. Reverse flys
8. Tricep extensions
3 x 30sec

9. Double crunches
10. Seated tricep dips
3 x 30sec

11. Chest flys
12. Kneeling hammer curl to shoulder press
3 x 30sec

Abs:
13. Bicycle crunches
8 x 20sec

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Strong Shoulders

Strong Shoulders

30-Minute Shoulder Workout for Women Over 40

Get the shoulders working with this shoulder workout.

With the timer set at 30 seconds a move, I would love to see you step it up for exercise #5 and onward.

This is how we will build the strength in your shoulders, as opposed to the endurance (with higher reps and time).

Check in ou the YouTube channel when you’re done!

 

TOOLS NEEDED

A pair of light + moderate dumbbells

 

THE WORKOUT

Corrective Exercises:
1. V lifts
2. Prone presses
2 x 30sec

3. Side lying rotator cuff lifts
4. Other arm
2 x 30sec

Strengthening Exercises:
5. Rear delt rows
6. Other arm
3 x 30sec

7. Hands lead upright row
8. Figure 8’s
3 x 30sec

9. 1 am side lateral raise
10. Other arm
3 x 30sec

Finisher:
11. Push press
4 x 20sec

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15 Minute Arm Workout

15 Minute Arm Workout

15-Minute Arm Workout for Women Over 40

How to get toned arms over 40?

Do this toned arm workout for women over 40 WITH dumbbells that challenge those muscles.

So, see if you can go a bit heavier with your choices of dumbbells for this workout.

OK? OK!

When you’re done try that 5-minute ab workout I was chatting about.

 

TOOLS NEEDED

A pair of light + moderate dumbbells  

THE WORKOUT

1. Full cans
2. Shoulder presses
3. Tricep kickbacks
4. Bicep curls
5. Behind the head tricep extensions
6. Side lateral raises
7. Hammer curls
8. Straight arm press backs
9. Concentration curls
10. Other arm
11. Lying tricep extensions
12. Palms down curls

⁣1 x 45sec

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PJ ox

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

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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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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