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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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Shoulders, Arms & Abs for Home for Women Over 40

Shoulders, Arms & Abs for Home for Women Over 40

30-Minute Shoulders, Arms & Abs for Home for Women Over 40

Challenge your shoulders, arms and abs in this HIIT-based, all-levels workout for women over 40.

Alternating between a shoulder/arm exercise and a higher intensity cardio move to target the abs, you will love the flow of this routine.

High and low impact options are shown.

And, welcome to Day 5 of the 25 in 25 Challenge 😎

TOOLS NEEDED

a pair of light & mod dumbbells, a chair if you’re a beginner, and grab your BOSU ball if you own one

THE WORKOUT

3 x 30sec
Shoulder presses
Knee up twist

3 x 30sec
Dumbbell high row
Knee up twist

3 x 30sec
Neutral grip front raise
Plank jacks

3 x 30sec
Side lateral raises
Mountain climber

1 x 60sec
Crossovers OR bicycles
Side crunch
Side crunch

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Buns & Guns Fun – Workout for Women Over 40

Buns & Guns Fun – Workout for Women Over 40

46-Min Buns & Guns Fun for Women Over 40

If you are looking to hit the glutes & hips AND the biceps & triceps, this will soon be your favourite workout!

We begin with a brutal but much-needed glute activation series, followed by a strength workout alternating between the upper and lower body.

The glute activation series is something I recommend everyone add to the weekly routine if you suffer from sore knees and or low back pain. In addition, the muscles we hit with this series may help strengthen some areas of the hips and glutes that can trigger knee and back pain.

TOOLS NEEDED

booty band, 1 heavy & a pair of moderate

THE WORKOUT

Squat travels
Hip extension
Hip extension
Hip abduction
Hip abduction
2 squats knee up
2 squats knee up
Skater 1 leg
Skater 1 leg
Bridges

2 x 40sec
Wide to narrow curl
Sumo squat

2 x 40sec
Tricep extension
Deadlifts

2 x 40sec
Across body curls
Crossover lunge

2 x 40sec
Skullcrushers
Frog pump

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

This is THE BEST bicep & tricep workout!! Using a pair of dumbbells, we spend 20-minute crushing the biceps and triceps… and since we are using dumbbells, we’ll also get your core and hips fired up too.

Awesome – I know.

In addition, we are 3 sets of each move, so you are working on building the muscles in the arms. Because that’s what you need to do, babycakes.

You need progressive overload to see results.

Sorry, one set of doing a gazillion different arm exercises ain’t gonna cut it for muscle growth.

I’ve picked the best bicep & tricep exercises in this workout, and we do them in multiple sets, so you see results. No fluff, just science-based training.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Wide curls
Skullcrushers

3 x 40sec
Across body curl
Kickback

3 x 40sec
Across body curl
Kickback

3 x 40sec
Bicep curl to hammer
Behind head tri ext

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

Shoulders & Triceps Workout with Dumbbells for Women Over 40  [PERFECT FOR HOME!]

Shoulders & Triceps Workout with Dumbbells for Women Over 40 [PERFECT FOR HOME!]

Shoulders & Triceps Workout with Dumbbells for Women Over 40 [PERFECT FOR HOME!]

Sculpt your shoulders and triceps using only dumbbells with this strength workout specific for women over 40. This workout is awesome for all levels, with plenty of modifications given if you need them.

And don’t let the time of the workout scare you away either!

I combined cardio and core training with our shoulder and tricep work so you get the full-meal deal. You are going to LOVE this workout! And if you do need to cut it short you can by skipping the bonus round. Deal? Deal!

TOOLS NEEDED

a pair of light and moderate dumbbells
Beginners: pls have access to a chair

THE WORKOUT

1. Mountain climbers
2. Bird dog
8 x 20sec

3. 1 arm shoulder press
4. 1 arm shoulder press
5. Tricep kickback
6. Tricep kickback
2 x 20sec (no rest in-between)

7. Reverse bridge with tri dips
8. Prone squats
8 x 20sec

9. Side to front lateral raises
10. Double tricep kickbacks
11. Piston press
12. Behind head tricep extension
13. Jumping jacks
4 x 30sec

14. Skiers
15. Reverse flys
8 x 20sec

— BONUS ROUND: do everything 1 more time – 20 sec

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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