Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Standing Upper Body Workout with Dumbbells for Women Over 40

Grab some dumbbells for this fun standing upper body workout for women over 40.

No up and down exercises for this workout! It’s all standing or seated.

For 30-minutes we target the upper body, with emphasis on the triceps – cause no woman wants floppy triceps.

And if you’re feeling extra energetic do this 19-Min Bodyweight Cardio Workout

TOOLS NEEDED

a chair (or coffee table), 1 heavy dumbbell + a pair of moderate & light

THE WORKOUT

1. 1 arm elevated tow
2. Other arm
3. Tricep dips
4. Bicep curl to shoulder presses
5. Reverse flys to front lateral raises
6. Tricep kickbacks

1x50sec
1x40sec
1x30sec

7. Push up ladder with 3 sec pause 1/2 way down
reps 1 – 5

8. Seated single arm behind arm tricep extension
9. Same arm seated concentration curl
10. Other arm tricep
11. Othe arm concentration curl

2x 30sec

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout For Women Over 40

Mini Ball, Tubing & Dumbbell Workout for Women Over 40

Grab your mini-ball (Pilates ball), resistance tubing and a dumbbell for this total body strength workout – with options shown if you don’t own a ball or band.

Wow. I did not mean for this workout to be almost an hour. But… the great news is that the last 12 minutes of the workout is an optional ab workout.

I also have a totally optional tricep finisher for 10-minutes too. So, get rid of those, if you’re short on time, and you have a more time-manageable 40-minute workout.

But, if you have the time join me for the full meal deal baby!

TOOLS NEEDED

1 heavy dumbbell, resistance tubing with handles (optional), mini-ball (optional)

THE WORKOUT

1. Squat with ball + pulses
2. Push up with tubing to high plank
4 x 40sec

3. Seated row with tube (or alt row with DB)
4. Bridges with ball & DB
4 x 40sec

5. Hip extension 40 sec
6. Leg extended up & over back calf x20
7. Other leg hip extension 40 sec
8. Leg extended up & over x20
x2

9. Woodchop
10. Stationary lunge
2 x 40sec

11. Other side woodchop
12. Other leg lunge
2 x 40sec

Tricep Finisher

13. Tri press in front of body with tube
14. Behind head 1 arm tri extension
15. Other arm tri press in front
16. Other arm behind head tri extension
17. Both hands with DB tri extensions
18. Skullcrushers with DB
x15 reps

Ab Finisher

19. Crunches
20. Crunches with L knee march
21. Crunch with R knee march
22. Russian twists
23. Plank
24. Side crunch
25. Other side
1 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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 ๐Ÿ˜‡

It will give you results + as well as entertain the heck out of ya ๐Ÿ˜‚

Can’t wait to hear what you think!

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

โฃ1. 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.

ย As always, I got your back ๐Ÿ‘Š๐Ÿผ 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

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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-prescribed๐Ÿ˜‚). 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 ๐Ÿ™Œ๐Ÿผ!

 

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

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