Shoulders & Abs with Dumbbells for Women Over 40

Shoulders & Abs with Dumbbells for Women Over 40

Shoulders & Abs with Dumbbells for Women Over 40

Hit the shoulders and the abs with a pair of dumbbells and your bodyweight.

So, I filmed this workout twice. The first time I thought, “yeah, that was alright”, and then put the camera away and continued on with my day.

But, the “it was alright” inner comment to myself was bothering the sh*t out of me all day. I don’t want to (knowingly) put out content/videos/workouts that are “meh” at best.

So, I deleted the workout on the camera, re-worked the program and filmed it again the next day.

And… now I am happy to share this with you.

Have fun and I hope you like it!

TOOLS NEEDED

a pair of light & moderate dumbbells & a can of food (something really light in case you need it for our final series)

THE WORKOUT

AMRAP
1. Shoulder presses
2. Wide upright row
3. Thumbs up reverse flys
10 reps – 4 minutes

4. Bicycle crunch 1 side only
5. Other side
6. Reverse curl
3 x 50sec

7. Windmill
8. Other side
2 x 50sec

9. Hammer presses
10. Plank knee to opposite elbow
11. L raises
12. Dead bug combo
3 x 30sec

13. Rotator cuff external rotation
14. Other arm
2 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Arm Workout

Arm Workout

Arm Workout for Women Over 40

An arm workout to end all arm workouts! Join me for a 30-minute arm workout, specifically for women over 40.

Okay, I ain’t gonna lie. This workout kicked my butt… or more specifically my biceps and triceps.

I decided to mix things up and this whole workout is done ladder style. If you’re not sure what that is, perfect. Ignorance is bliss when it comes to this.

And… if you do know what that means, then you know what the treat of a workout that you are about to begin.

Have fun, be sure to leave a comment and good luck picking up a toothbrush tomorrow πŸ˜‚

 

TOOLS NEEDED

a pair of moderate dumbbells and a chair

THE WORKOUT

1. Tricep dips
2. Bicep curls
3. Tricep extensions
4. Palms down curls
5. 1 arm side push up
6. Other side
7. Hammer curls
8. Tricep push ups
9. Forward leaning curls
10. Skullcrushers
11. 1 arm concentration curls (this one killed my biceps!)
12. Other arm

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

Home Workout with 1 Dumbbell

Home Workout with 1 Dumbbell

15-Minute Arm Workout for Women Over 40

This total body workout uses only one dumbbell.

This is also a total mixed bag of exercises too. We alternate through cardio moves, to get the heart rate up, and strength moves to hit the muscles of your upper and lower body, and then we finish it all off with a fun little ab routine at the end.

You will not be disappointed with this workout! Trainer’s promise πŸ˜‡

It will give you results + as well as entertain the heck out of ya πŸ˜‚

Can’t wait to hear what you think!

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

⁣1. Squat & reach
2. Mountain climber (use chair to modify)
8 x 20sec

4. 1 arm/ 1 leg chest press
5. 1 arm skull crusher
2 x 40sec

6. Other arm & leg chest press
7. Other arm skull crusher
2 x 40sec

8. Weight bridges
9. Static bridge
2 x 40sec

10. Seal jacks
11 Plank jacks (use chair to modify)
8 x 20sec

12. 1 arm row
13. Arm up pendulum lunge
2 x 40sec

14. Other arm row
15. Other leg pendulum
2 x 40sec

16. Side shuffle squats
17. Squat jumps (or squat pulses)
8 x 20sec

Abs
1. Bicycles
2. Reverse curls
3. Side crunch
4. Other side
1 x 40sec

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

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout

Dumbbell Tabata Home Workout for Women Over 40

This is the perfect social distancing workout for home.

Using only 1 pair of dumbbells (or a couple of cans of food) we work every muscle in the body.

The workout is programmed Tabata style, eight rounds of 20 seconds, with eight different moves.

It’s a great home workout, as well as perfect for small spaces and apartments (there is no jumping).

I also give a ton of modifications if you have shoulder issues, knee problems, or are just starting out and need some “toned” down versions of the moves.

Β As always, I got your back πŸ‘ŠπŸΌ Now, let’s go!

TOOLS NEEDED

1 pair of light or moderate dumbbells, a chair or bench

THE WORKOUT

1. Dumbbell cleans
2. Shoulder presses
8 x 20sec

3. Arms up alt reverse lunges
4. Tricep dips
8 x 20sec

5. Renegade rows
6. Squat thrusts with dumbbells
8 x 20sec

7. Chest press + bridges
8. Drunken mountain climbers
8 x 20sec

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

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells

Leg Day Workout for Women with Dumbbells for Women Over 40

Join in on the leg, booty, hips, core fun!

This workout targets EVERYTHING from the waist down. We train the body in functional movement patterns (hello step-ups & lunges), which in turn will strengthen your muscles for real-life situations.

So, whether you are a walker, runner, hiker, or maybe a wanna-be walker, runner, hiker – this workout will help.

You are also going to LOVE the booty band finisher I have for us at the end!!

George & Bella, my two hound dogs, also make an appearance in this workout. And George shows off his mad skills he’s learned through 11 weeks of obedience classes (note: this sentence is typed dripping in sarcasm).

TOOLS NEEDED

a pair of heavy dumbbells, booty band, and a chair, or bench (make it sturdy cause we are stepping on top of it)

THE WORKOUT

1. Squat with booty band
30 reps / 20 reps / 10 reps

2. 1 leg squat onto chair/bench to forward lunge
3. Other leg
4. Double crunch on chair/bench
3 x 45sec

5. Side step ups
6. Other leg
3 x 30sec

7. Staggered deadlift
8. Other leg staggered
2 x 30sec

Booty Band Finisher:
1. Seated hip abduction leaning back x30
2. Seated hip abduction seated upright x30
⁣3. Seated hip abduction leaning forward x30

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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