20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

20-Min Arm Workout for Women Over 40

Blast your triceps, biceps and shoulders with this quick arm workout for women over 40.

This 20-minute Arm Workout is gonna torch your triceps – as well as the rest of your arm and your shoulders.

And how do I know this?

Cause mine were done by the end of the workout. Done like dinner 🍝

For this arm workout, we will focus on compound moves that use your arm muscles (plus more) for the first four moves, follow that with four arm isolation exercises and then finish our arms completely with a ladder drill.

I find this type of training, compound to isolation, really effective!

PS – πŸ†• Need a little one-on-one, let’s-focus-on-you?

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TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

1. Tricep presses
2. Renegade rows (or alt shown)
3. Push up to child’s pose (or alt shown)
4.. Alt pistons
2 x 50sec

5. 2 way press
6. Alt across body bicep curls
7. 1 arm tricep push up
8. Other arm
2 x 40sec

9. Behind head tricep extensions
ladder-style 1 rep to 10 reps

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Back, Biceps & Abs with Dumbbells

Back, Biceps & Abs with Dumbbells

30-Minute Back, Biceps & Abs with Dumbbells

This workout is a great compliment to the Chest & Triceps workout I dropped a couple of weeks ago.

It not only works the opposing muscles to this workout, by splitting front and back muscle groups into two different workouts you are able to train on back-to-back days. This is the perfect solution if you’re trying to fit 3-4 strength workouts in a week (which is what I recommend women over the age 0f 40 do).

Have fun & don’t forget to check in after you’re done on comments section of the workout on YouTube πŸ™‚

 

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

Back-Biceps-Abs-with-Dumbbells-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Chest & Triceps with Dumbbells

Chest & Triceps with Dumbbells

 

Chest & Triceps Workout with Dumbbells

 

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

Chest-Triceps-Workout-with-dumbbells-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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15-Min Upper Body Ladder Workout

15-Min Upper Body Ladder Workout

15-Minute Upper Body Ladder Workout

TOOLS NEEDED:

A pair of light & moderate dumbbells

The Workout

Upper-Body-Ladder-Workout-for-women-workout-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Arms & Ab Workout for Women

Arms & Ab Workout for Women

Arms & Abs Workout

Arms and abs for women, you are gonna see some results with this workout.

My arms were pumped after I did this, and the next day… whoa they were sore!

It was awesome!

Cause we all love some sore muscles.

I’m not saying you should be sore after every workout, cause you shouldn’t, but every so often (after you push yourself extra hard) it seems like a reward to wake up sore.

Or, maybe this is just me πŸ™‚

TOOLS NEEDED

A pair of moderate (but… you may want to grab two pairs of dumbbells, to switch out in case you fatigue)

The Workout

Arms-Abs-Workout-for-women-Fitness-with-PJ-Blog

 

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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