DAY 13  – Chest and Back Workout for Women Over 40

DAY 13 – Chest and Back Workout for Women Over 40

37-Minute Chest and Back Workout for Women Over 40

We start this gem of a workout off with a BANG! We begin with a chest and then an upper back Tabata, and follow it with a superset circuit workout focussing on the chest and back muscles.

PS – I hope your equipment doesn’t fail ya as mine did ๐Ÿ˜†. You’ll see what I mean in our 2nd Tabata.

Day 13 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

access to a wall, tubing, pair of moderate dumbbells

THE WORKOUT

8 x 20sec
Plyo wall push up

8 x 20sec
Band pull aparts

3 x 45 sec
Plank ups (alt: on knees)
Seated row
Chest fly
Tabletop pullovers
Crush press
Posture lifts (Y/T/W)

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

DAY 3 – Upper Body Ladder Workout with Dumbbells  for Women Over 40

DAY 3 – Upper Body Ladder Workout with Dumbbells for Women Over 40

41-Minute Upper Body Ladder Workout with Dumbbells for Women Over 40

Hit the pecs, shoulders, triceps, lats and mid-back muscles with this KILLER ladder-style upper body workout. Options are shown using a BOSU/stability ball, and modifications are given if you hate push-ups :).

Your arms will be like noodles after this workout. You are going to love it!!

Day 3 of the 21-Day Fit & Fierce Challenge.

TOOLS NEEDED

a pair of moderate & heavy dumbbells, a chair or bench if you’re a beginner, and if you own a ball or BOSU – grab it!

THE WORKOUT

45sec / 40sec / 35 sec / 30 sec / 25sec/ 20sec

Push ups
Pullovers (or no BOSU)
Narrow chest press (or no BOSU)
Renegade rows
Chest flys (or no BOSU)
Reverse flys

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 Ladder Workout for Women

Upper Body Ladder Workout for Women

40-Minute Upper Body Workout for Women

This upper body workout for women is programmed ladder-style.

What that means is we perform exercise #1, and then perform again this time adding exercise #2. Once completed #1 & #2 we go back to #1, #2 and add on #3, and so forth.

Adding one exercise every time we ladder up.

It’s a fun way to train, and pretty much guarantees that you won’t be able to use your arms much for the rest of the day.

But hey, look on the bright side. Your arm muscles will look smoking hot in a tank top ๐Ÿ™‚

TOOLED NEEDED

A pair of heavy, moderate and light dumbbells

The Workout

Upper-Body-Workout-for-Women-Fitness-with-PJ-blog

 

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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