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 CHALLENGE 

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

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Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Quads and Abs Workout with Dumbbells for Women Over 40

Train your quads using dumbbells, a chair and your body weight so you keep your knees strong! Perfect for women over 40.

 DAY 9 – FIT IN 15 CHALLENGE

This workout was a challenge for me to program because the bulk of training the quads require our knees to flex.

Exercises like squats, step-ups and lunges are the kings and queens to strengthening the quads.

But, these are also movements that can aggravate women’s knees because let’s face it, once we hit 40 and older our knees can’t take a ton of loaded squats day in, day out.

We have to be kinder to our joints in order to keep on training.

For this workout, I believe I got the right mix of exercises though. Exercises that will strengthen those quads of yours while keeping your knees happy.

However, as always, please listen to your body and sub any move with a bridge pattern if the squats are getting too much for ya.

Deal? Deal!

PS – the timed intervals are also short for today’s workout because I want you to lift heavy. You will get fewer reps in, but let’s see if you can lift heavier than normal for those reps.

TOOLS NEEDED

a pair of moderate, one heavy and sturdy chair

THE WORKOUT

1. Constant tension squats
3 x 30sec

2. Quad focussed single leg step up (or alternative)
3. Other leg
3 x 30sec

4. Depth squats
3 x 30

5. Straight leg lifts over DB or your water bottle
3 x 30sec

6. Other leg
3 x 30sec

7. Wall sit series
2 minutes

8. Pop squats
8 x 20sec

9. Weight straight leg crunches
10. Russian twists
11. Plank DB pull thrus
12. Side crunch
13. Other side
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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

Cardio Kickboxing Workout for Women Over 40

Cardio Kickboxing Workout for Women Over 40

Cardio Kickboxing Workout for Women Over 40

Lace up those runners and join me for this fun and sweaty 40-minute cardio kickboxing workout for women over 40.

DAY 7 – FIT IN 15 CHALLENGE

I had so much fun teaching this.

I used to teach a TON of cardio kickboxing, back in the day. ⁣So, it was great to pull out some of my favourite moves, as well as work on a few new ones.

I would love to know what you thought below! Please, leave a comment below when you’re done.

And remember, when someone says “You punch like a girl”, smile proudly and tell then that’s because you are a girl.

TOOLS NEEDED

nothing

THE WORKOUT

1. Jab, jab pause – twist for abs
2. 2 hooks with 2 jumping jacks
3. Skipping
4. Roundhouse to front x2 to kick
5. Same leg knee up to standing oblique crunch
6. Other leg roundhouse x2 to kick
7. Other leg knee up
8. Jab, cross, hook to squat jump
9. Side to side kicks
10. Alternating lunges with front kick
2 x 50sec

Abs
1. Double crunch
2. V sit punches
3. Reverse curls kicks
4. Bicycle crunches
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

10-Minute Total Body Stretches for Women Over 40

10-Minute Total Body Stretches for Women Over 40

10-Minute Total Body Stretches for Women Over 40

Stretch out all the tight areas with this total-body stretch for the over 40 body.

DAY 6 – FIT IN 15 CHALLENGE

I quite enjoyed filming this little workout and could have gone on for another 10 minutes, plus more!

But, I wanted to keep this quick for those times when you have very little extra time to your day, as well as keep it short so you can easily add it on after a workout.

Enjoy…

TOOLS NEEDED

a pillow or cushion, a chair

THE WORKOUT

– Cat & cow
– Child’s pose
– Hip flexor
– Quad
– Other hip flexor
– Quad
– Seated low back stretch
– Seated figure 4
– Other hip
– Seated hamstring stretch
– Other leg
– Seated chest stretch
– Seated neck stretch
– Levator scap
– Other neck stretch
– Other LS

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

The perfect over 40 workout to build bone density, increase muscle strength, and improve hip and shoulder mobility.

DAY 5 ⁣ – FIT IN 15 CHALLENGE 

This strength workout is all about improving your bone density through a sound and solid strength workout, with some great mobility drills at the beginning and end.

The perfect strength-only workout for women over 40.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a pillow if you have sensitive knees

THE WORKOUT

1. Sumo squat – time under tension
2. Chest press
3. Dead bug
4. Wide standing row
2 x 40sec

5. Low reverse lunges
6. Chest flys
7. Plank with shoulder taps
8. Reverse flys
2 x 40sec

9. Supune across body single arm tricep extension
10. Other arm
11. Kneeling shoulder presses
12. Bicep curls
2 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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