Upper Body Supersetting For Women Over 40
ฝัง
- เผยแพร่เมื่อ 30 ก.ย. 2024
- Superset your chest and back muscles, followed by biceps and triceps, in this super-setting upper body strength circuit. As usual, I give a little extra love to our triceps, so your arms look smoking 🔥.
Day 3 of the Unstoppable Challenge.
Tools: a couple of pairs of moderate dumbbells
2 x 40 sec
Quadruped row
1-arm push-up
Quadruped row
1-arm push-up
2 x 40 sec
Thumbs up flys
Chest flys
2 x 40sec
Pullovers
Crush press
2 x 40sec
V sit bicep curls
Seated tricep dips
1 x 40sec
Straight arm plank
00:41 Warm Up
04:22 Workout
27:36 Cool down
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"Common Exercise Subs & Modifications If You're Injured or a Beginner"
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"42-Min Strength Workout for Osteoporosis & Osteopenia for Women Over 40"
• Osteoporosis & Osteope...
"26-Min Stretching & Mobility Workout for the Over 40 Body"
• Recovery Workout to I...
"How to Create a Workout Plan for Home for Women Over 40"
• How to Create a Workou...
"Returning Back to Exercise After COVID for Women Over 40"
• How To Return Back to ...
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![Chest and Back Workout for Women Over 40 [SUPERSETTING FUN!]](/img/n.gif)
I’m SO proud of myself, PJ! I’ve been working out with you for about 2 years now, and today is the first time I realized that I have gotten stronger and wasn’t lifting heavy enough, so I hit pause and swapped out dumbbells. I am stronger because of you, PJ! You motivate me to want to give my everything in my workouts every day. I’m stronger and healthier than I ever have been.
Thank YOU!
🙌🏻💪🏻
This . is . awesome . Victoria 🙌 💪
First time using 12lb weights. I surprised myself by doing all but 1 exercise with them. This made me realize I’ll soon need 15lbs. This was definitely a pat myself on the back moment.
How great is that? Way to go Lisa! 💪
One armed push-ups! WOWZA! didn't think I had that in me!, so good PJ! and the arm stretch a perfect warm ending! Thank you, love your style!❤
Wonderful Susan 🙌 😃
Maaaaaaannn! Those one arm press ups are no joke on the triceps! 😂really enjoyed this one, always love upper body work (summer bodies are made in winter!!😂) brilliant as always Pj ❤
Great huh? You rock Faye! 😃
Great workout. Did the workout together with my 11 yrs old son. He wants to get stronger. 👌😁
That is awesome Mayke! 🙌
Remembered this one from the challenge (luv it) weights went up: 15, 20, and 25. PJ, your coaching and encouragement are what keep me going in my fitness journey with you! Have an amazing day!
Amazing! Just love hearing your progress - GO YOU!! 💗
Great video my arms don’t like you though. Lovely to see GEORGE again must admit I stopped that exercise to see him 😂.
Ya gotta do what ya gotta do! 😉
That was hard! Hate those side push-ups😢 But as ALWAYS…happy to have done it!! 😂😂😂
You go girlfriend! 🙌
I did the plank without breaking it or going on my knees!!!!! It was rough, but I did it. That's a personal best for me. I'm literally about to cry (and no it's not because my cycle is making my hormones crazy 😂)
Ho good is that? Great job!!!! 🙌 💪
Congrats! Nice work!
Day 2 done just because, I still can’t do that one arm side push up. Thanks PJ 🎉🎉🎉
You got this Carmen! 💪
Hi PJ, I love all your exercise routines, but I would like to tone my arms. How often should I do the upper body exercises?
If you want to strengthen your arms, I recommend lifting heavy enough to challenge the muscles 1-2 times a week of the area you want to focus on and then also doing 1-2 times a week of total body (so you don't forget about your other muscles). Also, don't forget to hit your protein targets to rebuild the muscle. Have fun!
I was hesitating to do any of your arm workouts since recently finding out that I have Frozen Shoulder (it's been a slow-developing process over the course of the past 8 months), but my physio encouraged me to keep working my shoulder(s) because it's important for recovery. So here I am today and I'm proud of myself for making it through, even though I had to modify most of the exercises to stay within my threshold of motion. Those stretches at the end were also a challenge, but they felt good! Thanks again, PJ!
Great job! I also have a variety of shoulder-friendly workouts on the channel. Head over there and search 'shoulder friendly'.
I joined you with my 15’s on the crush press, slow and deliberate, and got in eight really good ones. Ended the workout with the straight arm plank. In between, I used various weights as needed, but I still worked my muscles hard. Thanks, PJ. You’re the best!❤
LOVE LOVE LOVE!! Go Margaret! 💕
I like returning to workouts we have done previously, because as I become more familiar with the workout, I become (hopefully) more proficient with the move. That’s right, I’m catching fire! 😮🔥 Thanks, PJ !❤
This is so great Margaret! You ARE on FIRE 🔥
Loved Day 3!! What colour are your leggings, PJ? Love them. Happy Friday from Wabigoon, ON!
Thanks Eileen! 🥰 they are a purple/maroon colour x
Marcela: Great workout. But it was impossible to keep the back on the floor with the pullover exercise. Any advice Pj? Why that happened? Thanks PJ 😘
Lighten your load, keep your legs in table top position without lowering the legs while you gain more strength in your core! 😃
I love when, at 20 minutes in, you say "we're going to hit the biceps and triceps next" and my triceps were already on fire!!!🤣🤣🤣🤣
Only the best for you Julie! 😃
Love the challenge PJ. And really like the under 30 minutes. Thanks!!
So glad Karen! 🥰 🙌
Great superset strength workout. Loved it. Can hardly feel my arms right now. X
Great job Abi! 💪
After completing the Ignite Challenge my push ups are SO much stronger and I was able to go with 15's for my heavy moderates and 12's for my light moderates. I'm definitely feeling my upper body (hello triceps!) but the moves were a lot easier this time around. Thank you so much PJ! You inspire me to push harder and have helped me discover just how strong I am :)
Love this Michelle! 💪 🙌
Figured out f
How to comment on my phone. Loved this workout. These are perfect for fibromyalgia.
Great!!! So glad 😀
Never thought I'd say this about a workout, but I think I actually enjoyed this one! Thanks PJ!
I love this so much Brenda! Not only have you said it, I HEARD you say it!! 😂
I started one day late as I was traveling,d and LOVED the upper body workout today. Can't wait for the 5 day rest day, but feeling great!!!!!
Way to go 😃 🔥
Day 3 boom. Brilliant workout. The air was blue throughout 😄. Love you really PJ. X
So good! Love you too Abi 🥰 😃 🙌
shoulder injury limited the weight for some exercises but I made it through. Thanks for the workout.
Great job Brigette! Keep doing what you need to do 💕
Hi PJ--why do there seem to be so many more ads now? It used to be they were just at the beginning, but now they are sprinkled throughout. (I'm just clicking the link from the Patreon calendar if that makes a difference.) Thanks :)
Let me check!
Hi PJ, really love this challenge and doing it for the second time. I notice Day 8, 15, and 25 seem to be missing from the TH-cam list that I am using. Where can I find those days to make a complete 28 day challenge? Thanks for what you do!
Hey Susan - Up to day 24 have been uploaded ... Keep an eye out for the rest to be released! 😃
Great workout... my triceps were still humming a "why us" tune from the last few days but I did ok. Question: I bumped up my weights a bit (got some new ones in anticipation of the challenge - yeah!), however, I could only do 7-9 reps with them. Should I go down to the weight that I can do the 12-15 reps more easily or stay with the heavier weights and just keep working with them to get to the 12-15 reps.? thank you as always for your guidance and hard work for us.
Keep them till rep 9 and then quickly switch out to lighter ones to finish the set.
Yikes! My arms are on fire! I really challenged myself with the heavier weights on the crush press but got it done. Those V-sit bicep curls though - 😳 Day 3 Done! ☑
Powerhouse Patty! 💪
Thanks for letting me know the 1 arm pushups would be felt in the triceps - I didn’t notice 🤣🤣🤣 such a giver that PJ!!
😂 😆 Always thinking of ya Tisha!
Day 3 done ✔️ wow pj those one arm push ups were brutal !! But enjoyed this challenging workout 💪
So great Georgie! 💪 😃
Hi PJ.. That was a great start to a Sunday!! Thank you.. Pls hug George for me. God bless you
Hope you're having a great weekend Lisa 🥰
A great way to kick of the 4th of July in Minnesota. Now it is time to get this family Independence Day kicked off. Thanks PJ
You got that right! I hope you had a GREAT day! 😃
Man! I’m just starting this challenge. I can hardly lift my arm to type this😂. Feels so good!
You got this! 🙌
Loved this! Feeling the burn yet so strong as well🎉 Thank you PJ!
😘
Oh. My. Goodness. Noodle arms alert! 😆🍝 💪L❤️VE this! Day 3, done! 🙌
Gotta love our noodle arms 🍜 💪
Oh man, I used 15s on that pullover and wondered why the heck it was so challenging! 💜
That'll do it Sherri! 👏
DAY 3 COMPLETE 💯
OMG MY TRICEPS LOL 😆
The 15 was a bit on the light side for some of the moves so had to go heavy which is a good sign
The plank I found to easy with straight arms so I went on my forearms and found it way more challenging
I know I'm a bit weird lol 😅😅😅😅
But I got it done cheers LEGEND
Steph 🇮🇪
Same here! ;)
Sure is a good sign Steph! Weird is my favourite kind of normal 😂
Great workout! I've been away a bit, and as always the workout's a challenge delivered with a smile
Welcome back! Glad you loved it! 😃
My second day and loving it more! Love your attitude and that you talk us through the toughest moments, that´s how I finished the last plank! My only comment is that I miss a few more 45 degree angle shots to see how wide your legs or arms are in certain exercises. I also appreciate the warm-up and stretching exercises that I miss in so many other videos.
Glad you are loving the workout Hosanna! Appreciate the feedback! 😃
Great supersetting workout!!!!!!!!!!!!!!!! Thank you PJW
Yay! So glad you loved it Janice! 🙌
Fantastic upper body strength workout just what I wanted. X
Superwoman! 💗
Love it can't really move my arms but I love it I know that my arms worked thanks pj 💝
Haha! Great stuff Rene! 😃
Dear PJ I loved this workout very much because there were no lunges 😉🙂💪
Always a bonus! ❤️
I'm still pretty sore from the first two days. This helped actually loosen up my sore triceps! Feeling good!
Great! Your soreness will settle down as we work through the challenge 😃
Great workout, PJ. And those post-exercise stretches for the arms are glorious!
Yay! Thank you so much! 😊
Felt my triceps like I grew new ones! Thanks PJ
Hahaha! But really ... if only we could! 😆
Day 3 done! Typing at work for the rest of the day might be a challenge with my spaghetti arms! 💪😆
Thank goodness for autocorrect! 😃
Holy cow! That was hard! But, I did it. Yes, PJ, my triceps were mad at you.
I hope your triceps love you again now! 😉
That was really good just when I thought I had enough it was done quick workout very good thank you
You're so welcome Margie! 😃
Ouch! In a good way. Killer arm work out :-) Thanks PJ
Way to go Jennifer! 💪
Wow! Excellent PJ! I stayed with my 15 lbs !
Great job Dawn! 👏
Great workout!!!!!!!! thank you times a million pj
Any time! 🙌
This was not for me due to the fact I cannot kneel on surgical knee. I did my best with alternative moves. Good workout though
Great job Marianne! You can absolutely do the row from a standing position ensuring you are well supported, legs about hip width and softness in the knees and HINGE at the hips. As you settle in you will find the best workarounds for YOU!
Day3 ✅ Looking forward to day 5 I ache everywhere!!😊
Aww - that will settle down as we progress 😃
When you said 8 times for mountain climbers and abs I was glad it was only 4! lol
😆
I so love these workouts! Wish I would of found PJ years ago when I was in my forties!
❤️ You are here now!
Day 3 ..im treating one shoulder different worried i might have a rotator cuff trying to happen
Keep an eye on that Janine ... lighten the load if need be while sorting though it 💕
Wowzer, Mamacita! Popeye will have nothing on me 😅
Haha! Love it! 😊
Excellent! My arms are not happy with me but they will get over it!!!
Noodle arms! 🥰
Ummmm my arms are done for the day 😂😂😂
Great Day 3!!💪🏽💪🏽💪🏽
Mission accomplished! 😉
PJ I would love if you started every video with what workout to choose on the Apple Watch 😊
Will do what I can 😃
Loved this!! Find it hard to not have my legs lift on that one arm push up though, maybe just super duper outa shape 🫣
Keep at it! You are rocking it! 🙌
Whoa real killer I started to increase my dumbell size and so happy I did it. Thank you PJ for good coaching constantly reminders .day 3 done yeah
Love it!!! 💪 💪
George! :) Day 3- DONE! Thanks PJ! 🎉
🐕 🐾 💗
done - going feel that tomorrow!! happy Friday!
😃 Happy Friday to you roo Brooks!
Where is day 4? 5? I only see 1-3.How can I be Unstoppable 😅?
They are being released daily Cindy! This was a sign-up/paid challenge I ran during February that was also available for Patreon and Over Fifty Fitness members - along with extras. I am now releasing the workouts to the public!
If you haven't already, you might like to consider supporting this channel by doing us at Patreon or taking advantage of the FREE 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love plus workout calendars, recipes, challenges, community and more! Links in the video description 💕
One of my favorites! Thank you PJ!
Sooooo glad Michele! 🙌
Yes indeed PJ, my triceps are jelly but I love it!! 😂
Won't be jelly for long! 😉 💪
I have some shoulder issues, so I had to be a bit tentative about some of the moves. I muddled through somehow!!
Glad to hear you were able to work around the moves! Take care of that shoulder! 😃
So glad I am hiking tomorrow and my arms can have a rest! Thanks PJ
That's the best way to look at it!! 🙌 Have fun!
Day 3 completed. One arm sit ups whoa x
Special, huh? But you got it!! 😃
.....my muscles are "vibrating"🥰
Woo! 😃 Lower body tomorrow - so your arms will get a rest!
Wow! This one really does the job on my arms! Nice to revisit it!
💪 🙌
EXCELLENT workout!!!!! thank you PJ!!!!!!!!!
So welcome Janice! 😃 🤗
Great workout! 💪🏻 Love your dogs 🐕
Aww thank you!! 😊 🐾
My arms are officially torched 💪💪
🔥 💥
Wowsa!!! My triceps are screaming!
We love screaming triceps! 💪 🔥
Great little, sweaty workout!! Almost skipped it!! Thanks for planning it:)
But you didn't skip it! Go Alycia! 🙌
But you didn't skip it Alycia! 🙌
Loved this one, weights are my fav...
💪 🔥
Felt so good this morning, thanks PJ!! 😊❤
Hope you're having a great day Colleen! 😃
Wowsa! That woke my arms up!! Thanks PJ ♥
We don't want sleepy arms 😆
Great workout!!! Love the 1 arm push ups!!
Thanks Vanessa! They are so much fun 🤩
that was so great. I'm grounded from legwork right now (until PT helps me even out how I distribute work between my L and R legs) so will be grooving on your upper body workouts for a while.
Nice work Julia! If you haven't checked it out already, I also have a whole seated workout series available at Over Fifty Fitness along with workout calendars, recipes, awesome community and more! Links in the video description 😊
@@FitnesswithPJ thanks!!
loved doing this workout again today!
Yay Mary!
Great workout!! Thanks so much
You're so welcome Christine! 😃
Loved this workout ❤. I felt like a bad @$$ because I was FINALLY able to use the same amount of weights as PJ! I really noticed an increase in my grip strength from doing the Ignite Challenge, which helped me finally be able to up my weights. Thanks PJ 🎉
You ARE badass Stacie! 💗
Stacie - you ARE badass!! 💪
I did not want to do this today. I'm so sore. It was ugly, but it got done.
I recommend a rest day for you tomorrow 💕
Could do all except second exercise due to shoulder issues
Awesome Cindy! You got this 🙌
40 sec plank @ end was great! I did it.🎉
Way to go !! 🙌
Gracias!
Love the forearm stretches. Learned those with the 12 day challenge with the pre-hab at the end. I have been doing them everyday at work. Thank you so much for sharing. BTW…my triceps might be cussing you a little tomorrow so if your ears start burning you will know who it is.
Wonderful Jennifer! 🤗 Are you noticing a difference with the regular forearm stretching?
@@FitnesswithPJ Absolutely! I haven’t been back to Physical Therapy for a year since I started working out with you. It is amazing how many warm ups you do that were part of my therapy. Your program has been a game changer for my fitness. I’m back to a regular weight lifting routine thanks to you and your workouts to get my strength and flexibility back.
Just wondering… those side push-ups, my hips hurt. Is that normal or could I be doing them wrong.? Love your workouts by the way.
Try shifting back, so you're on your glute more than the side of your hip 👊
Thanks PJ…sure like your workouts! Challenging and fun!
Boy might arms look great after this workout! Used 20, 15 & 12’s. Thanks PJ!
You bet! Smashing the weights there Maria! 💪
Thanks to you and the amazing challenges you program!!
awesome workout.
🙌
Thank you! Great workout.
💕
Thank you pj great work out XX
You’re so welcome Norma 😊
I crushed it!! Used 10s and 15s
Yes . you . did . 🙌
day 3 - again. and ouch all over again!
😇
Nice one thanks PJ 🙌😍🌻
Go Tracy! 😃