The Best Shoulder & Tricep Workout with Dumbbells for Women over 40

The Best Shoulder & Tricep Workout with Dumbbells for Women over 40

27-Min The Best Shoulder & Tricep Workout with Dumbbells for Women over 40

Sculpt your shoulders and tone those triceps with this shoulder workout using only a couple pairs of dumbbells. Follow along for the whole workout, and make sure you stay till the end for a smoking shoulder & tricep finisher.

TOOLS NEEDED

a pair of light & moderate dumbbells, light tubing for the warm-up

THE WORKOUT

3 x 30sec
Alternating Arnold Press
Reverse flys
Alternating rear delt presses
Side lateral raises
Half kneeling clean & press
Half kneeling clean & press
Alternating thumbs up front raises

Shoulder/Tricep Finisher:
Push Press Ladder Drill

00:00 Introduction
01:04 Warm-up
04:10 Workout
19:53 Shoulder & tricep finisher
22:23 Shoulder & arm stretches

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No Repeat Upper Body Strength Workout For Women Over 40

No Repeat Upper Body Strength Workout For Women Over 40

32-Min No Repeat Upper Body Strength Workout For Women Over 40

Day 10 of the 12-Days of Christmas Challenge

Join me for this fun, no repeat upper body strength workout. You’ll feel the burn as we flow through the same muscle groups, back-to-back for a series of exercises before we move on to target a different area of the upper body.

Using only dumbbells you’ll hit all muscles of the upper body – with some extra love to the shoulders.

TOOLS NEEDED

pair of heavy, moderate, light & rolled towel

THE WORKOUT

1 x 40sec
Bird dog 1 arm row
Bird dog 1 arm row
Leg extended row to press
Leg extended row to press
I, Y, T
Low back extensions
Reverse flys
Chest to ground push up
Chest flys
T-push ups
Chest press w/ bridge
Crush press
Side lateral raises
Bicep curls
Front lateral raises
½ kneeling tricep extensions
Concentration curl
Concentration curl
Skullcrushers

Shoulder stability exercise:
External Rotation – 20 reps

00:00 Introduction
01:29 Warm-up
05:19 No repeat upper body strength workout begins
25:12 Rotator cuff exercise – external rotation
27:51 Stretches

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All Standing Upper Body Strength Workout for Women Over 40

All Standing Upper Body Strength Workout for Women Over 40

28-Min All Standing Upper Body Strength Workout for Women Over 40

Day 3 of the 12-Days of Christmas Challenge.

Using just a couple of pairs of dumbbells you’ll hit your upper body muscles with this all-standing strength workout. Be prepared to feel the burn – especially in the shoulders.

Also, stick around until the end for my special tricep finisher. It’s the perfect tricep strengthening series if you want toned arms.

TOOLS NEEDED

pair of light & moderate dumbbells

THE WORKOUT

3 x 30 sec
Curl to press
Piston rows
Windmill (alt: 1 arm press to lateral bend)
Windmill (alt: 1 arm press to lateral bend)

3 x 30 sec
Side-to-front raises
Reverse flys
Standing flys

Tricep Burnout Giant Set
1 x 25 reps
Tricep kickbacks
Behind head tricep extensions
Straight arm pressbacks

00:00 Introduction
01:06 Warm-up
04:50 Upper body strength workout
19:49 Tricep finisher
23:30 Stretches

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Quick TRX Workout for Women Over 40

Quick TRX Workout for Women Over 40

23-Min Quick TRX Workout for Women Over 40

Hit those muscles with this 20-minute total body TRX workout. Using the straps we’ll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout.

HOT TIP: You’ll also learn how to lengthen and shorten your straps like a pro.

TOOLS NEEDED

TRX

THE WORKOUT

3 x 45sec
1 leg squat to balance
Wide to narrow pull-ups
1 leg squat to balance
Front squat to tricep press
I, Y, T

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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)

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

 

PJ ox

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