Strength & Mobility Training for the Upper Body for Women Over 40

All levels, strength, and mobility workout for the UPPER BODY for women over 40.

⁣This all-levels, strength & mobility workout for the upper body will leave you feeling strong and amazing.

The strength portion of this workout is a true strength workout, too. So, please make sure you are using heavy enough dumbbells. We also superset the same muscle groups for the first 4 moves – hyper-targeting all the muscles pecs and back muscles.

The workout is broken up like so: for 30-minutes we target the muscles of the upper body, with extra emphasis on the arms, and finish off with 10-minutes of dynamic and static mobility and flexibility work for the shoulders and spine (with some extra loving to your thoracic – mid-back).

 

TOOLS NEEDED

A pair of heavy & moderate
Stability ball (however, if you don’t own one don’t worry! I show you how you can easily do the exercises without on.)

THE WORKOUT

1. Chest press
2. Chest flys
3 x 40sec

3. 1 arm row
4. Same arm reverse fly
5. Other arm row
6. Other arm reverse fly
2 x 40sec

⁣7. 1 DB tricep skull crushers
8. 1 DB standing hammer curl
3 x 40sec

9. Tricep kickbacks (alt)
10. Bicep curls (alt)
3 x 40sec

Active Mobility Drills:
11. I, Y, T
12. Prone flys

Mobility & Flexibility exercises

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