Strength & Mobility Training for the Upper Body

Strength & Mobility Training for the Upper Body

Strength & Mobility Training for the Upper Body for Women Over 40

All levels, strength, and mobility workout for the UPPER BODY for women over 40.

⁣This all-levels, strength & mobility workout for the upper body will leave you feeling strong and amazing.

The strength portion of this workout is a true strength workout, too. So, please make sure you are using heavy enough dumbbells. We also superset the same muscle groups for the first 4 moves – hyper-targeting all the muscles pecs and back muscles.

The workout is broken up like so: for 30-minutes we target the muscles of the upper body, with extra emphasis on the arms, and finish off with 10-minutes of dynamic and static mobility and flexibility work for the shoulders and spine (with some extra loving to your thoracic – mid-back).

 

TOOLS NEEDED

A pair of heavy & moderate
Stability ball (however, if you don’t own one don’t worry! I show you how you can easily do the exercises without on.)

THE WORKOUT

1. Chest press
2. Chest flys
3 x 40sec

3. 1 arm row
4. Same arm reverse fly
5. Other arm row
6. Other arm reverse fly
2 x 40sec

⁣7. 1 DB tricep skull crushers
8. 1 DB standing hammer curl
3 x 40sec

9. Tricep kickbacks (alt)
10. Bicep curls (alt)
3 x 40sec

Active Mobility Drills:
11. I, Y, T
12. Prone flys

Mobility & Flexibility exercises

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PJ ox

TRX Tabata Legs+ Abs

TRX Tabata Legs+ Abs

TRX Tabata Legs+ Abs for Women Over 40

Grab your TRX for this legs and abs Tabata workout for women over 40.

⁣If you like working with the TRX then you are going to love this workout! For 30-minutes we focus on the legs and abs cycling through two different moves, Tabata-style.

I also show different variations for the moves, so no matter where you are in your fitness journey you will get a great workout in.

OK? OK!

Don’t forget to leave a comment. I would love to hear from you 😘

TOOLS NEEDED

TRX

THE WORKOUT

1. TRX burpee (R leg)
2. Lunge
8 x 20sec

3. TRX burpee (L leg)
4. Lunge
8 x 20sec

5. Mountain climbers
6. Plank with leg ab/adduction
8 x 20sec

7. Squat with 1 arm power pull
8. Other arm
8 x 20sec

9. Hip drop (L)
10. Sprinters
8 x 20sec

11. Other hip drop
12. Other leg sprinters
8 x 20sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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 😂

 

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

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PJ ox

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength

Bodyweight Upper Body Strength for Women Over 40

The perfect home workout! No tools, bodyweight-only upper body strength workout for women over 40.

This workout is one of my faves. It’s a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It’s great to do on its own or paired with a cardio workout – and it’s also the perfect living room, home workout. No tools are required and we are on the ground for the entire workout.

If you have had any history of low back pain, or shoulder pain this workout is going to become your go-to.

TOOLS NEEDED

Tools: none

THE WORKOUT

1. Cactus arms low back extensions
2. Swimmers
3. Prone starfish
4. Plank ups
5. Protract/retract with plank
6. Seated tricep dips
3 x 40sec

Ladder drill:
1 arm push-ups (ground or wall)
7 reps to 1 rep

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SHOULD BE DOING

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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.

 As always, I got your back 👊🏼 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

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