No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

25-Minute No More Bat Wings Chest & Tricep Strength Workout for Women Over 40

Hit the triceps for no more bat wings in this chest & tricep workout for women over 40.

Using a few pairs of dumbbells, and a training technique called drop setting you’ll target the triceps (aka bat wings), and also learn what really works for this area.

Day 16 of the 25-in-25 Challenge!

TOOLS NEEDED

light to heavy dumbbells

THE WORKOUT

2 x 30sec
Chest press

2 x 30sec
Skullcrushers

8 x 20 sec
Plank ups
Tricep kickbacks

2 x 30sec
Narrow chest press

2 x 30sec
Seated tri dips

Got some gas left in the tank? Try this awesome 10-min finisher

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Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

Arm Workout with Dumbbells for Women Over 40

This is THE BEST bicep & tricep workout!! Using a pair of dumbbells, we spend 20-minute crushing the biceps and triceps… and since we are using dumbbells, we’ll also get your core and hips fired up too.

Awesome – I know.

In addition, we are 3 sets of each move, so you are working on building the muscles in the arms. Because that’s what you need to do, babycakes.

You need progressive overload to see results.

Sorry, one set of doing a gazillion different arm exercises ain’t gonna cut it for muscle growth.

I’ve picked the best bicep & tricep exercises in this workout, and we do them in multiple sets, so you see results. No fluff, just science-based training.

TOOLS NEEDED

a pair of moderate dumbbells

THE WORKOUT

3 x 40sec
Wide curls
Skullcrushers

3 x 40sec
Across body curl
Kickback

3 x 40sec
Across body curl
Kickback

3 x 40sec
Bicep curl to hammer
Behind head tri ext

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Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

Sore Knees Sweat & Stretch for Women Over 40

In this workout, we hit all the muscles that could be responsible for your sore knees: your glutes, outer hip, and core muscles.

Using only a booty band this sore knees cardio workout is perfect for all levels and perfect for those days you need to give your knees a break.

After the workout, we then go into a lovely stretch hitting all the muscles we just worked, so extra love to the hips and low back.

TOOLS NEEDED

booty band and a chair if you’re a beginner

THE WORKOUT

4 x 30sec
Cross-country skier
Alt plank taps
Knees up
Side to side walks
Squat thrust to leg lift
Low Impact Jax

8 x 20sec
Standing fire hydrant

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PJ ox

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!

Resistance Band Full Body Workout – Grab Your Tubing!
for Women Over

Grab your tubing, and your booty band if you have one, and let’s get going! These are 8 of my favourite resistance band and booty band exercise to train the whole body.

We start with a Tabata, booty band optional, and then move into a strength workout using your resistance band.

This is a great workout for when you’re travelling, or if you just want to leave the dumbbells alone for a workout.

TOOLS NEEDED

resistance band (tubing), and if you own a booty band grab that too

THE WORKOUT

8 x 20sec
Jumping jacks
High knees

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Lunge & curl
Side lunge to side lateral raise

2 x 45sec
Squat
X upright rows

2 x 30sec
Woodchop
1 arm press

2 x 30sec
Woodchop
1 arm press

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PJ ox

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

Get your heart rate up AND train your core with this 20-minute ab HIIT workout. We alternate between 1 cardio move and 2 ab/core exercises to keep the heart pumping while strengthening your core area.

And… if you have osteoporosis, I have you covered.

Since many ab moves are contraindicated for people with osteoporosis (most ab exercises have some sort of spinal flexion, which is a no-no for osteo), I have offered osteoporosis-friendly alternatives in a screen just above me for you to follow along with.

I know! Awesome!

Have fun!

TOOLS NEEDED

a mat and if you’re a beginner a chair to build your ground up with

THE WORKOUT

3 x 30sec
Jump lunge to knee up
Frogger reverse crunch
Bicycles

3 x 30sec
Plie squat taps
V sit bicycles
V sit hold

3 x 30sec
Plank jax to knees in
Side crunch
Side crunch

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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