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

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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