Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells

Tricep & Ab Workout with Dumbbells for Women Over 40

DAY 4 – 10 DAY ARMS & AB CHALLENGE

A 30-minute tricep torcher and killer ab workout using dumbbells. Perfect for home, for all levels of fitness, and made for women over 40.

In my 25 years of training, there is one truth that I know. No one likes the arm jiggle.

And, the good news is we can strengthen our arms (at any age), and see the tone of the muscle with the right exercises and the right intensity (and, of course, complemented with a healthy diet πŸ˜‡)

For this workout, I recommend a couple of pairs of moderate dumbbells so you can switch out quickly and get the right intensity for each move.

Deal? Deal πŸ‘ŠπŸΌ

TOOLS NEEDED

2 pairs of moderate dumbbells

THE WORKOUT

1. Narrow tricep presses
2. Scissors
3 x 40sec

3. Tricep kickbacks – L
4. Windmill – L
2 x 40sec

5. Tricep kickbacks – R
6. Windmill – R
2 x 40sec

7. Kickbacks – both arms x 25 reps

8. Plank ups (OR sub given)
9. Plank (OR sub given)
2 x 40sec

Tricep Finisher
10. On floor tricep dips x10 reps
11. Behind the head tricep extensions x20 reps
12. Skullcurshers x30 reps

Ab Finisher
13. 1-sided bicycles
8 x 20sec

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Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells

Bicep & Tricep Workout with Dumbbells for Women Over 40

DAY 2 – 10 DAY ARMS & ABS CHALLENGE

The perfect bicep and tricep workout for women over 40. Great for home because all you need is one pair of dumbbells πŸ™ŒπŸ½

And… you are going to want to stay till the end because we finish this workout off with an awesome killer ab finisher.

Which makes this another perfect workout that can be split into two workouts.

So, if you’re short on time, and just want to hit the biceps & triceps, start the video from the beginning for a 17-min arm burner.

Or, maybe you just did some cardio and want to hit the abs? If so, fast forward to minute 17:28 for a killer 10-minute ab finisher.

OK? OK! πŸ‘ŠπŸΌ

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

00:00 Intro
1:07 Warm-up
3:36 Arm Workout
1. Reverse Zottoman curl
2. Dumbbells together hammer curl
3. Overhead tricep extensions
4. Curl to military press
5. Lying twisted tricep extensions
6. Kneeling 1 arm concentration curl
7. Other arm
8. Tricep kickbacks
9. Across body alt bicep curls
10. Across body lying tricep extensions
2 x 30sec

17:28 Ab Finisher
11. Crunches
12. Bicycles
13. Heel touches
14. Plank reaches
15. Elbow to knee – L
16. Elbow to knee – R
17. Scissors
18. Double crunch
19. Side plank
20. Other side
2 x 30sec

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Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment

Arms & Abs Workout – No Equipment for Women Over 40

DAY 1 – 10 Day Arms & Abs Challenge

You are going to love this effective bodyweight-only arms and abs workout. No equipment needed and made for women over 40.

I know many of you are having a hard time finding dumbbells right now, which is what lead me to create this workout and start it as our first workout for our 10 day series.

While this won’t get the strength gains that a pair of dumbbells will give us, it will target the arms (especially your triceps), and allow you to get some strength and conditioning in.

We also target the abs pretty hard, and this workout is perfect for people with exercise ADD (you know who you are). The sets are low and we move fast from exercise to exercise. Have fun! πŸ₯³

TOOLS NEEDED

A chair (or couch or coffee table) for beginners for your push-ups

THE WORKOUT

1. Tricep push-ups
2. Double crunch
Descending ladder 10-1

3. Body saw
4. L side bicycle
5. Plank ups
6. R side bicycle
1 x 40sec

7. Straight arm tricep presses
8. Tricep kickbacks
9. Palms down straight arm tricep presses
10. Mini kickbacks
11. Palms up crisis crosses
1 x 40sec

12. Standing abs – knee to elbow
13. Reverse lunge with oblique twist
14. Oher leg knee to elbow
15. Other reverse lunge with twist
1 x 40sec

16. 1 arm tricep push-up
17. Side crunch
2 x 30sec

18. Other arm tri push-up
19. Other side crunch
2 x 30sec

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20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

Blast your triceps, biceps and shoulders with this quick arm workout for women over 40.

This 20-minute Arm Workout is gonna torch your triceps – as well as the rest of your arm and your shoulders.

And how do I know this?

Cause mine were done by the end of the workout. Done like dinner 🍝

For this arm workout, we will focus on compound moves that use your arm muscles (plus more) for the first four moves, follow that with four arm isolation exercises and then finish our arms completely with a ladder drill.

I find this type of training, compound to isolation, really effective!

PS – πŸ†• Need a little one-on-one, let’s-focus-on-you?

Book a video session with me – 30-min & 60-min available

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Tricep presses
2. Renegade rows (or alt shown)
3. Push up to child’s pose (or alt shown)
4.. Alt pistons
2 x 50sec

5. 2 way press
6. Alt across body bicep curls
7. 1 arm tricep push up
8. Other arm
2 x 40sec

9. Behind head tricep extensions
ladder-style 1 rep to 10 reps

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Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Back, Biceps & Shoulders Workout with Dumbbells for Women Over 40

Grab some dumbbells for this back, biceps and shoulders workout for women over 40.

DAY 10 – FIT IN 15 CHALLENGEΒ 

This is a great workout for anyone who wants to improve their posture, or for people who have some shoulder issues (due to poor posture), and this workout also rocks for people who want to also work on their shoulder and upper spine mobility, as well get a little ab burn while they’re at it.

I start the workout with a warm-up and mobility series for the shoulders and T-spine (thoracic), and then from there we move into a traditional strength workout for the back, biceps, and shoulders. And then once we’ve tired those muscles out I finish the workout off with a quick little ab drill and then some lovely stretches for the arms and back.

TOOLS NEEDED

a pair of heavy & moderate dumbbells, a sturdy chair

THE WORKOUT

1. 1-arm chair renegade rows (or sub)
2. Other arm
3 x 30sec

3. Pullovers
4. Seated concentration curls
2 x 40sec

5. Palms away 2 rep rows
6. 2 rep hammer curls
3 x 40sec

7. Wide upright rows
3 x 30sec

8. Bicep curls – 21’s
9. Reverse flys – 15 reps
2x

Abs
1. Straight leg, foot stacked crunch
2. Other foot
3. Side plank
4. Other side
5. Side to side crunches
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Chest and Triceps Workout with Dumbbells for Women Over 40

Chest and Triceps Workout with Dumbbells for Women Over 40

Chest and Triceps Workout with Dumbbells for Women Over 40

Grab some dumbbells for this chest and triceps workout for women over 40.

DAY 8 – FIT IN 15 CHALLENGE

After this workout, you will not want to lift anything for a couple of days… haha.

Just joking!

As with all of my workouts you can make them as easy, or as hard, as you like. And this workout is the perfect example of that!

Because we use dumbbells for most of the workout it is super easy for you to adjust the intensity. And while there are a couple of bodyweight moves, making it harder to scale the exercises, I do show you how you can by simply adjusting your hips.

Sound good?

Awesome! Now, let’s go.

TOOLS NEEDED

a pair of light, moderate and heavy dumbbells + a chair

THE WORKOUT

1. Wide + narrow push-ups
3 x 8 reps

2. Chest press
3. Skullcrusher
3 x 40sec

4. 1 arm chest fly
5. Same arm across body tricep extension
2 x 40sec

6. Other arm fly
7. Other arm tricep
2 x 40sec

8. Alternating plank ups
4 x 20sec

9. Seated shoulder presses
4 x 20sec

10. Tricep dips off chair
11. Seated front lateral raises
3 x 30sec

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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