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 ๐Ÿ

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 – ๐Ÿ†• 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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SHOULD BE DOING

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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 CHALLENGEย 

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
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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

Upper Body Shred + Cardio for Women Over 40

Upper Body Shred + Cardio for Women Over 40

Upper Body Shred + Cardio for Women Over 40

Get the heart rate up, while working the upper body muscles and core with this ladder workout for women over 40.

DAY 2 – FIT IN 15 CHALLENGE

I think you are going to LOVE this workout. It’s intense, it will get results, and the time flies by.

For this upper body workout, I decided to switch things up and do a ladder workout, counting reps instead of using timed intervals.

I explain at the beginning of the workout what to do if your reps don’t match mine, as well as how to modify the burpees… or get rid of them altogether.

In total, we will be performing 75 reps of each exercise, while touching a ton of calories.

You ready? Awesome! Let’s begin.

TOOLS NEEDED

a pair of light, moderate & heavy and a chair for beginners

THE WORKOUT

1. Burpees
2. 2 arm row
3. Plank jax (or alt given)
4. Chest press
5. See saw plank (or alt given)
6. V sit DB presses

25 reps
20 reps
15 reps
10 reps
5 repsโฃ

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Seated Dumbbell Workout for Lower Body Injuries for Women

Seated Dumbbell Workout for Lower Body Injuries for Women

Seated Dumbbell Workout for Lower Body Injuries for Women Over 40

Join me for all seated upper body dumbbell workout. Perfect if you have a foot/ankle/knee/hip/low back injury.

This workout is all seated, so it’s perfect for anyone who has a lower-body injury.

You will also love this workout if you just dig a workout where you are seated the whole time.

TOOLS NEEDED

chair, a pair of light & moderate dumbbells

THE WORKOUT

1. Tricep extensions
2. Bicep curls
3. Shoulder presses
4. Concentration curls
5. Other arm
6. Arnie presses
7. Reverse flys
8. L raises

2 x 45sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Upper Body & Cardio Intervals Using 1 Dumbbell for Home for Women Over 40

Grab a dumbbell or kettlebell for this upper body & cardio workout.

Ok, I am going to tell ya right now… I was a mess filming this workout.

Hahahaha ๐Ÿ˜‚ I don’t know if it’s because I hadn’t eaten in a while at time of filming and it was the lack of carbs, or if it was the heat, or if this is just me now at 50???

But by the middle of the workout, I kinda lose my ability to speak English and count.

Don’t worry, the workout rocks, it’s the fitness instructor who needs some help.

If anything I think I will keep you entertained and if you ever thought I must do some mad editing and re-takes of my videos, this workout will set those myths aside.

One take, one chance. That’s how I roll.

TOOLS NEEDED

1 moderate dumbbell (or kettlebell), and a chair

THE WORKOUT

1. Burpee over the dumbbell
8 x 20sec

2. 1 arm chest press
3. Other arm
4. Pullover crunch
3 x 40sec

5. Chair renegade row
6. Other arm
7. Tricep extensions
3 x 40sec

8. Squat swings & woodchops
8 x 20sec

9. Curl to press
10. Windmill (alt sides with each set)
4 x 40sec

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

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