20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

Blast your triceps, biceps and shoulders with this quick arm workout for women over 40.

This 20-minute Arm Workout is gonna torch your triceps – as well as the rest of your arm and your shoulders.

And how do I know this?

Cause mine were done by the end of the workout. Done like dinner 🍝

For this arm workout, we will focus on compound moves that use your arm muscles (plus more) for the first four moves, follow that with four arm isolation exercises and then finish our arms completely with a ladder drill.

I find this type of training, compound to isolation, really effective!

PS – 🆕 Need a little one-on-one, let’s-focus-on-you?

Book a video session with me – 30-min & 60-min available

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Tricep presses
2. Renegade rows (or alt shown)
3. Push up to child’s pose (or alt shown)
4.. Alt pistons
2 x 50sec

5. 2 way press
6. Alt across body bicep curls
7. 1 arm tricep push up
8. Other arm
2 x 40sec

9. Behind head tricep extensions
ladder-style 1 rep to 10 reps

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

Upper Body Shred + Cardio for Women Over 40

Upper Body Shred + Cardio for Women Over 40

Upper Body Shred + Cardio for Women Over 40

Get the heart rate up, while working the upper body muscles and core with this ladder workout for women over 40.

DAY 2 – FIT IN 15 CHALLENGE

I think you are going to LOVE this workout. It’s intense, it will get results, and the time flies by.

For this upper body workout, I decided to switch things up and do a ladder workout, counting reps instead of using timed intervals.

I explain at the beginning of the workout what to do if your reps don’t match mine, as well as how to modify the burpees… or get rid of them altogether.

In total, we will be performing 75 reps of each exercise, while touching a ton of calories.

You ready? Awesome! Let’s begin.

TOOLS NEEDED

a pair of light, moderate & heavy and a chair for beginners

THE WORKOUT

1. Burpees
2. 2 arm row
3. Plank jax (or alt given)
4. Chest press
5. See saw plank (or alt given)
6. V sit DB presses

25 reps
20 reps
15 reps
10 reps
5 reps⁣

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

Barre Mat Workout

Barre Mat Workout

Barre Mat Workout – Knee-Friendly for Women Over 40

Train the tush and core, without hurting the knees, with this barre mat workout for women over 40.

⁣If you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working on the core muscles for a stronger posture.

I can’t wait to hear what you think of the workout! Please leave a comment below 👍🏽

FYI: there is a lot of kneeling, or on the knees, in this workout. So, if that aggravates your knees please grab some extra cushioning for under your knees before you push play.

 TOOLS NEEDED

nothing

THE WORKOUT

1. Plank with arm circles
2. Side plank with reach unders
3. Side reaches
4. Plank with knee to chest
5. Other side plank with reach unders
6. Side reaches
7. 3 legged dog to knee in
8. Starfish
9. Other leg – 3 legged dog
10. opposite arm & leg lifts
11. Side leg lifts
12. Clams
13. Feet elevated clams
14. Other leg – side leg lift
15. Other leg – clams
16. Other leg – feet elevated clams

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

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength for Women Over 40

The perfect home workout! No tools, bodyweight-only upper body strength workout for women over 40.

This workout is one of my faves. It’s a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It’s great to do on its own or paired with a cardio workout – and it’s also the perfect living room, home workout. No tools are required and we are on the ground for the entire workout.

If you have had any history of low back pain, or shoulder pain this workout is going to become your go-to.

TOOLS NEEDED

Tools: none

THE WORKOUT

1. Cactus arms low back extensions
2. Swimmers
3. Prone starfish
4. Plank ups
5. Protract/retract with plank
6. Seated tricep dips
3 x 40sec

Ladder drill:
1 arm push-ups (ground or wall)
7 reps to 1 rep

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

Bodyweight Home Workout

Bodyweight Home Workout

Bodyweight Home Workout for Women Over 40

This is the most unique workout you will ever do (self-prescribed😂). You are also going to have so much fun with this workout… guaranteed.

Now, I can’t tell you why.

I just need you to trust me.

So, push play and find out for yourself why this workout is so damn unique and so much fun!

I look forward to reading your comments 🙌🏼!

 

TOOLS NEEDED

I tell ya in the first 45 seconds

THE WORKOUT

1. Push up with shoulder tap (or wall push-ups)
2. High knees shuffle (jump or no jump)
3 x 30sec

3. L leg bridge
4. L leg single leg deadlift with jump (optional)
3 x 30sec

5. R leg bridge
6. R leg single leg deadlift with jump (optional)
3 x 30sec

7. Plank with taps (or v sit if planks are hard on the shoulders)
8. Jump up & over (or step)
3 x 30sec

9. Squat hold & touch heels
10. Skaters (with or without jump)
3 x 30sec

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼