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

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PJ ox

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

Day 7 – 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

25-Minute 1 Dumbbell Total Body, Low Impact Tabata Cardio Workout for Women Over 40

If you love variety for your cardio workouts, then you are going to love this one dumbbell, low-impact Tabata workout. Flowing through 8 different exercises, this is a total body Tabata workout that you will want to do again, and again. Trainer’s promise!

TOOLS NEEDED

one moderate dumbbell

THE WORKOUT

4 x 20sec
Dumbbell power snatch
Reverse lunge
Dumbell power snatch
Reverse lunge
Walkouts
Side to side lunge
Single Arm Dumbbell Hang Clean
Single Arm Dumbbell Hang Clean

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PJ ox

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

Day 6 – Best Superset Workout with Dumbbells for Women Over 40

35-Minute Best Superset Workout with Dumbbells for Women Over 40

Today we are powering through 8 different dumbbell supersets for a total body strength workout! This strength training circuit uses weights to target every major muscle group to get in that full-body workout.

Choose a weight that challenges you, but allows you to stay in control of your form and execute quality reps.

Let’s do this!

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells

THE WORKOUT

2 x 45
Chest press
Pullover

2 x 45sec
Front squat
Straight leg bridge

2 x 45sec
Chest fly
Renegade row

2 x 45sec
Alt reverse lunges
1-leg deadlift

2 x 45sec
Bicep curls
Behind head tricep extensions

2 x 45sec
Plank with alt leg lift
Low back extensions

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Day 5 – Quick Sweat & Stretch for Women Over 40 [UNDER 20-MIN]

Day 5 – Quick Sweat & Stretch for Women Over 40 [UNDER 20-MIN]

20-Minute Quick Sweat & Stretch for Women Over 40

This quick cardio workout is the perfect sweat session for those days you don’t have a lot of time, or if you just want to take it easy for your workout. Low & high impact options are shown, for a total cardio workout of 15-minutes.

Perfect for women over 40, and we target the legs, glutes, hips and core. Bonus: stay to the end for an extended stretch!

TOOLS NEEDED

a mat if you’re on a hard surface

THE WORKOUT

6 x 20sec
Air squats
Mountain climbers
Double crunch
Prone squats
Knee up & over
Knee up & over

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

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PJ ox

Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

Day 3 – Hips & Butt Workout with Dumbbells for Women Over 40

30-Minute Hips & Butt Workout with Dumbbells for Women Over 40

Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees.

There are only a few squats, no lunges and lots of emphasis on the hips and glutes with knee-friendly exercises.

TOOLS NEEDED

a chair (or weight bench), booty band (optional), 1 heavy dumbbell

THE WORKOUT

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

2 x 45sec
Single leg deadlift
Single leg deadlift

2 x 45sec
Sumo squat
Frog pumps

2 x 45sec
Standing hip extension
Standing hip extension

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

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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