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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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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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

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PJ ox

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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

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PJ ox

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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

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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
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FIT & FIERCE...
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PJ ox

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