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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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

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Shoulder Friendly Workout

Shoulder Friendly Workout

40-Minute Shoulder-Friendly Upper Body & Abs Workout

This shoulder-friendly workout is a fantastic workout to do if your shoulders have been bugging ya, yet you still want to train the upper body and core.

Using a couple of pairs of dumbbells we work on both shoulder mobility and shoulder strength, as well as your core.

TOOLS NEEDED

A pair of light & moderate dumbbells

A wall for the 1st of mobility drills

THE WORKOUT

1. Wall angels 3×15
2. V raises against wall 1×10

3. Narrow chest press
4. Double crunch
3 x 40sec

5. I,Y,T
6. W leg raises
3 x 40sec

7. Alternating bent over rows
8. Russian twists
3 x 40sec

9. Full cans
10. Tricep extensions
11. Bicep curls
3 x 30sec

Have you tried my Better Posture Workout? It’s a great compliment to this workout.

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PJ ox

Better Posture Exercises

Better Posture Exercises

35-Minute Better Posture Workout

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back?

This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

TOOLS NEEDED

A pair of light dumbbells

Doorframe for one of the stretch/mobility drills

THE WORKOUT

1. Reverse flys
2. High plank with protract/retract
2 x 40sec

3. V squat
4. Reverse bridges
2 x 40sec

5. Y raises (prone)
6. Bridges
2 x 40sec

7. Cobra lat pulldowns
8. Plank
2 x 40sec

9. Side plank with reverse fly
10. Other side/arm
2 x 40sec
— Stretch & mobility drills

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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