Upper Body Burn for Women Over 40

Upper Body Burn for Women Over 40

30-Minute Upper Body Burn for Women Over 40

Using only 1 dumbbell you will hit all the muscles of your upper body.

We begin with a mobility series for your shoulders and thoracic spine, and from there move into a strength workout targeting the push & pull muscles of the upper body.

Each set has 3 exercises, working the same muscle group for the whole set so you really feel the burn… and reap the rewards of this upper body strength workout.

And… this is Day 3 of the 25 in 25 Challenge 🥳

TOOLS NEEDED

1 mod dumbbell

THE WORKOUT

Ea side 2 x 45
1-arm chest press
Palm facing chest press
Alternating presses

Ea side 2 x 45
½ kneeling row
Hammer curl

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Total Body Cardio Fix for Women Over 40

Total Body Cardio Fix for Women Over 40

25-Minute Total Body Cardio Fix for Women Over 40

Using one dumbbell, you will get your heart rate up and hit all the muscles in the body (especially the core). This is super easy to follow, and modifications are shown on our modified screen on the right of your screen.

This is also Day 2 of the 25 in 25 Challenge too! YAY!

And if you’re sore from yesterday’s strength-based workout, this cardio-based workout will help get the blood flowing and the muscles feeling better.

Trainer’s promise.

TOOLS NEEDED

1 light dumbbell (beginners: no dumbbell)

THE WORKOUT

2 x 50sec
Get-ups
Get-ups
Side shuffle
Woodchop
Cross country skiers w/ presses
Woodchop
Jog with curl & press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

Full Body Workout with Dumbbells for Weight Loss | For Women Over 40

40-Min Full Body Workout with Dumbbells for Weight Loss for Women Over 40

Day 1 of our 25 in 25 Challenge – and our fitness test.

Torch some serious calories with this metabolic conditioning full-body workout for weight loss. Performed circuit-style, with options and modifications shown throughout, you will cycle through 10 different compound exercises using dumbbells (as well as a BOSU ball and/or a TRX if you own one).

👉🏽 So, heads up if you are part of the challenge we will do this workout again on Day 25 to celebrate how far you’ve come!

TOOLS NEEDED

pair of heavy, moderate dumbbells + a TRX & BOSU if you own one

THE WORKOUT

3 x 45sec
Goblet squat
Mountain climber
Dumbbell swing
T-push ups
Alternating lunges
Pull ups OR alt rows
Side lunges
Renegade row
Lunge and twist
Squat press

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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