Strengthen Your Back and Improve Posture For Women Over 40

Strengthen Your Back and Improve Posture For Women Over 40

25-Minute Strengthen Your Back and Improve Posture for Women Over 40

Strengthen your back and improve your posture in this 25-minute follow-along workout.

We begin with a traditional strength circuit workout, using a pair of dumbbells to target the mid and upper back muscles, and then follow that with a series on the mat to target the low back and our posture muscles.

Perfect for anyone over 40, and for anyone who is starting to notice their posture rounding.

💥 Day 9 of the 25-in-25 Challenge 💥

TOOLS NEEDED

a pair of moderate & light dumbbells and a sturdy chair

THE WORKOUT

2 x 40sec
Standing renegade row
Standing renegade row
Dumbbells together hammer curls
Reverse flys
Bicep curls
Row with twist
Row with twist
Zottman curl

1 x 40sec – Posture Work
W lifts
Low back extension
Swimmers
4 pt opposite arm & leg lift
4 pt opposite arm & leg lift
Hurdles
Mini cobra lifts

Try this cardio finisher afterwards

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

Shoulder Pain? Do These.

Shoulder Pain? Do These.

Shoulder Pain? Do These.

I’ve trained thousands of people in my many years of personal training, and of those thousands I would have to say at least half of them have come to me with a shoulder problem.

Shoulders, in my opinion, are very poorly designed joints.

I mean, we would never build our homes like are shoulders are built.

We would never decide to build an extension onto our porch using just one stud, some duck tape and four wood screws. Mike Holms would have our heads!

But, take a look at our poor shoulders.

One fixed bone, the humerus, free floating in a groove in our scapula, held together by a group of small, and not very powerful, muscles called the rotator cuff, with the assistance of the deltoid, bicep and tricep group.

Add to the mix an extremely powerful muscle group, the lats, pulling outwardly and down on the humeral head and you have yourself a recipe for a home reno catastrophe.

To keep your shoulder from becoming a catastrophe, try this little posture workout.

But, PLEASE if you do have shoulder pain go see your local physiotherapist. They are the best ones to diagnose and to treat your pain (and FYI – they do not require a doctor’s referral).

 

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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