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 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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