Upper Body Workout at Home with Dumbbells for Women Over 40
[BONUS: shoulder/mobility drills]

Join me for an upper body workout for home, only using dumbells. Not only do we hit the upper body, but I also place focus on our shoulder mobility and stability… because these are two areas that start to tank when we are over 40.

In addition, we finish off with a fun bicep, triceps and shoulder finisher.

TOOLS NEEDED

light, moderate, heavy dumbbells (FYI: if you own a BOSU ball and/or a TRX have those ready too. I’ll show you where you can add them.)

THE WORKOUT

Shoulder Mobility/Stability Series
1. Back extensions with squeezes
2. Protract/retract
3. Bridge with T-Spine Reaches ADD Reverse Bridge (adv)
3 x 12

4. Narrow to wide row
5. Chest press, wide to narrow
3 x 50sec

6. Kneeling reverse fly
7. Kneeling tricep kickback
8. Supine piston press
9. Other side fly
10. Other side kickback
2 x 40sec

11. Side plank with lateral lift
12. Side crunch
13. Other side
14. Side crunch
2 x 30sec

Finishers:
15. 21’s bicep curls
16. 21’s tricep extensions
17. 21’s shoulder presses

TIRED OF TRYING TO FIGURE OUT 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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