Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

Day 8 – Upper Body Dumbbell Ladder Workout for Home For Women Over 40

25-Minute Upper Body Dumbbell Ladder Workout for Home For Women Over 40

This upper body workout with dumbbells will TORCH the arms, shoulders, back & chest muscles. And… if you get bored easily with strength workouts you’ll love this workout even more. We hit all the muscles of the upper body in groupings of two, for a total of ten exercises.

We start with your back muscles, move into your pecs, the biceps, triceps and end with your shoulders.

And if that wasn’t awesome enough we then ladder back up to exercise #1.

Another bonus to this workout, there are absolutely no push ups and my buddy George pays us a visit near the end.

TOOLS NEEDED

a pair of light & moderate dumbbells and access to a wall

THE WORKOUT

2 x 45 sec – ladder down & then up again
Bent over row
High pulls
Chest press
Upper chest lifts
Bent over bicep curls
Against wall curls
Behind head tricep extensions
Kickbacks
Seated side lateral raises
Seated shoulder presses

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 4 – Arms & Shoulders Workout with Dumbbells for Women Over 40

Day 4 – Arms & Shoulders Workout with Dumbbells for Women Over 40

30-Minute Arms & Shoulders Workout with Dumbbells for Women Over 40

Strengthen your arms and shoulders to give yourself some nice-looking muscles with this innovative workout with dumbbells.

We start with a mini-Tabata to get the heart rate up and prepare the arms and shoulders for the workout. From there it’s all biceps, triceps and shoulders.

TOOLS NEEDED

a couple of pairs of moderate, pair of light & chair if you are a beginner

THE WORKOUT

8 x 20sec
Plank shoulder taps
Iso hold squat & jab

2 x 40sec
Standard bicep curl
Wide bicep curl
Iso hold curl & hammer
Iso hold curl & hammer

Dumbbell close presses
Skullcrushers
Kickbacks

Y presses
L raises
Shoulder presses
Reverse flys

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

20-Minute Upper Body Strength Workout for Women Over 40

If you want to hit every muscle in your upper body, in under 20-minutes, then you are going to love this workout!

This quick workout will increase your upper body strength using tri-sets. During each tri-set I focus on the same muscle group for the entire series – meaning you really get to isolate and fatigue the individual muscles of the upper body. And this translates to bigger results for you!

You are going to love it!

TOOLS NEEDED

a pair of moderate and light

THE WORKOUT

2 x 45sec
Wide row
Bicep curls
Prone lat pulldowns

2 x 45sec
Chest press
Skullcrushers
Chest fly

3 x 30sec
Side to front lateral raises
Tricep kickbacks
Shoulder presses

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

At Home Upper Body Workout |No Equipment | For Women Over 40

At Home Upper Body Workout |No Equipment | For Women Over 40

25-Minute At Home Upper Body Workout |No Equipment | for Women Over 40

Train your chest, back, arms and shoulders with this at-home upper body workout.

No equipment is required, and suitable for all levels, as well as programed for women over 40.

Tell your upper body to get ready to feel the burn!

Day 22 of the 25 in 25 Challenge!

TOOLS NEEDED

nothing!

THE WORKOUT

3 x 30sec
Arm circles – backward
Arm circles – forward
Plank ups
Plank with shoulder tap 9

3 x 30sec
Kneeling arm tricep pressbacks
Tricep pulses
1 arm tricep push up
1 arm tricep push up

3 x 30sec
I lifts
Y lifts
T lifts
Supermans

Learn about our Patreon community and why it’s the thing that is allowing you to do this workout.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute Shoulder & Abs Workout for Women Over 40

20-Minute Shoulder & Abs Workout for Women Over 40

20-Minute Shoulder & Abs Workout for Women Over 40

Get some smoking shoulders and train those awesome abs of your with this 20-minute shoulder and abs workout.

Programmed for women over 40, and suitable for all levels of fitness.

And… a big welcome to day 19 of our 25 in 25 Challenge.

YAY! 🥳

TOOLS NEEDED

a pair of light & mod dumbbells

THE WORKOUT

2 x 40sec
V sit with press
Plank rear delt fly
Alt V ups

2 x 40sec
Alt shoulder press
Alt front lateral raises
Alt side lateral raises

2 x 40sec
Knee tuck crunch
Weighted legs up crunch
Russian twists

Try this awesome posture stretch afterwards:

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

25-Minute No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

Hit the triceps for no more bat wings in this chest & tricep workout for women over 40.

Using a few pairs of dumbbells, and a training technique called drop setting you’ll target the triceps (aka bat wings), and also learn what really works for this area.

Day 16 of the 25-in-25 Challenge!

TOOLS NEEDED

light to heavy dumbbells

THE WORKOUT

2 x 30sec
Chest press

2 x 30sec
Skullcrushers

8 x 20 sec
Plank ups
Tricep kickbacks

2 x 30sec
Narrow chest press

2 x 30sec
Seated tri dips

Got some gas left in the tank? Try this awesome 10-min finisher

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼