DAY 9 – Arms & Shoulders Strengthening Workout for Women Over 40

DAY 9 – Arms & Shoulders Strengthening Workout for Women Over 40

41-Minute Arms & Shoulders Strengthening Workout for Women Over 40

This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will be on slow & controlled reps so you can really build your strength.

And… stay till the end for a fun cardio, arms & shoulders finisher.

Day 9 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of light, moderate and heavy dumbbells

THE WORKOUT

3 x 40sec
Skullcrushers :
Kneeling tricep extensions
Tricep burnout kickbacks

3 x 40sec
Crush curls
Negative curls
Bicep burnout

3 x 40sec
Arnold press
Arnold press
Bent over rear delt row

FINISHER
1 x 60sec
Weighted jabs :35
Weighted jacks (alt: low impact jack)
Plank ups

TIRED OF TRYING TO FIGURE OUT 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

Upper Body Workout at Home with Dumbbells for Women Over 40

Upper Body Workout at Home with Dumbbells for Women Over 40

Upper Body Workout at Home with Dumbbells for Women Over 40
[BONUS: shoulder/mobility drills]

Join me for an upper body workout for home, only using dumbells. Not only do we hit the upper body, but I also place focus on our shoulder mobility and stability… because these are two areas that start to tank when we are over 40.

In addition, we finish off with a fun bicep, triceps and shoulder finisher.

TOOLS NEEDED

light, moderate, heavy dumbbells (FYI: if you own a BOSU ball and/or a TRX have those ready too. I’ll show you where you can add them.)

THE WORKOUT

Shoulder Mobility/Stability Series
1. Back extensions with squeezes
2. Protract/retract
3. Bridge with T-Spine Reaches ADD Reverse Bridge (adv)
3 x 12

4. Narrow to wide row
5. Chest press, wide to narrow
3 x 50sec

6. Kneeling reverse fly
7. Kneeling tricep kickback
8. Supine piston press
9. Other side fly
10. Other side kickback
2 x 40sec

11. Side plank with lateral lift
12. Side crunch
13. Other side
14. Side crunch
2 x 30sec

Finishers:
15. 21’s bicep curls
16. 21’s tricep extensions
17. 21’s shoulder presses

TIRED OF TRYING TO FIGURE OUT 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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