Back and Bicep Strength Workout for Women Over 40
ฝัง
- เผยแพร่เมื่อ 12 มิ.ย. 2024
- Strengthen your back and bicep muscles! Using an advanced training technique called drop set training, we focus on completing a set until failure, and then we lighten the load by 10-30% and repeat, with little to no rest in between sets. This type of training will maximize muscle strength.
Day 11 of the Unstoppable Challenge.
Tools: various dumbbells from moderate to heavy, chair or bench, tubing for the warm-up.
2 x 40sec
Scapular push-ups
Wall slides
2 x 40sec
Tripod row
Tripod row
Reverse grip bicep curl
2 x 40sec
Reverse flys
Bicep curls
2 x 40sec
Tripod thumbs away row
Tripod thumbs away row
Circular bicep curls
1 x 40sec
Double crunch (alt: plank)
Starfish crunch (alt: side plank)
Flutter kicks (alt: side plank)
00:00 Introduction
01:10 Warm up
04:16 Work out
26:24 Stretches
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I really challenged myself with this one! I tried heavier weights than usual, and I did fairly well! Since I'm very old, this was a good thing!!! Thank you for all your encouragement!!!
Excellent Julie! 🥰
my husband walked by me and said that at 62 I have NEVER been in better shape. LOL Feeling great!!!
The best!!! 💗
A tough one, P.J., but loved it!!!!!!
Woohoo! Go Jennifer 💪
2 words: killer workout. How many years have I been training with you now? You have pulled out new ways to kill our arms and shoulders. Bravo!
Always trying to keep it fresh!! @moxjoy - I really appreciate your support! 😃
Ooh baby! My arms are shaky shaky. This challenge is the bomb. Thanks PJ. Reference 25, 20, 15, 12 lbs. 💪🏼
Go Maria! 🙌
A little bit every day. Lifted heavier than I thought I could. Thank you PJ.
I love to hear this!! 🙌
Day 11 done!
AWESOME! 💪🏻💪🏻💪🏻❤️❤️❤️
Thank you!! 😊
Scorcher!! 🔥
Oh yeah Julia! 🔥
Never miss a Monday! Love this workout - my arms are looking good. Thanks PJ!
Woohoo! 💪
This was my 1st strength workout post back injury on March 19. I was nervous but really listened to my body and adjusted accordingly. My God how I've missed this!!!!
So good to hear Jana! Take care as you fully recover 😃
This really challenged me with the drop sets. Thanks PJ for all the encouragement! Day 11 in the bag!
Bam 💥
I liked the tripod stance. Never used that before, but it really helped my low back, especially with the rows.
It's a great, solid stance that works well for many people! 🥰
Triple thumbs up!!!
🙌 🙌 🙌
Thanks again! So good!
💕
That was hard today but managed it thank you xx
A new favorite,
The best kind!
Thanks!
Thank you Carmina! I really appreciate your support 💕
Great one thanks 😊
You're welcome 😊
Day 11 done. Loved it x
You rock Karen! 💪
Thank you!
You're welcome!
Woo hoo!! Day 11! ❤🎉 Great workout!
Great job!
Day 11 complete, finding i really need to work on my strength from this workout. Thank you PJ!
You got this Lisa 😃
That was goooood, will feel this one tomorrow, thanks PJ 🙌😍🌻
It's a goodie - Go Tracy! 🔥
DAY 11.....DONE 💯
THIS IS THE BEST BACK WORKOUT
I am so dn proud of myself 🤣 I could do a bicep curl with my 7.5 kg (16.5 pounds) no problem where before I couldn't 💪💪
But I don't have any heavier dumbbells only a 10kg (22 pound) kettlebell worked a treat but I could do all the exercise with my 7.5 kg (16.5 pounds) dumbbells no problem
Is it time to buy a heavier set 🤔
Please PJ more back exercises just like this with the drop set my back needs it I seriously have to do something with the love handles in my back lol 😅
Thank you LEGEND you have made me stronger here's to the abs getting stronger too
Steph 🇮🇪
On fire Steph! 🔥
Thanks pj
Most welcome! 🤗
Another great workout 🎉
Thanks so much 🙏
Wooo, that was a good one!! Day 11, donezo!!
Oh yeah! Go Carly! 🔥 🤩
That was tough, but I felt great after we were done! Thanks PJ!
You got this! 💗
Gracias!
💪 💗
Great workout! Loved the 'use heavier weights' challenge!
Go Flora! 🙌
Great workout 😤😤
Glad you liked it!!
I needed to revisit this great wokout after too much time slumped at the desk. My back is now ready for the weekend!🎉
Perfect! Have a beautiful weekend Eileen! 🥰
Woo! Good one! Thank you 👍🏻💪🏻💪🏻
Yay!! Glad you liked it Norma! 🙌
Love you PJ!! Thank you for making me stronger! ❤💪🏼🙏🏼😁👍🏼
YOU did the work and YOU rock! 🙌
Another great workout. Thanks, PJ.
So glad Audrey! 😀
Loved doing this tough little workout again pj 💪
Go Georgie! 🥰
love how you mix up strength training. Unstoppable!!!
Unstoppable FOR SURE!
FANTASTIC!!!!!! Thank you PJ!!!!!!! Your excellent! I do the same thing in the kitchen! lol. I am just like you. lol
Sisters! 😃
Thank you! Happy Saturday!❤
Same to you! 🥰
I feel stronger already! Thank you!
Awesome Nicole 💪 ☀️
All I can say is Whoa!!! Thanks PJ!
💕
Great start to my week!! Thank you!
Yay Julie! Have a great week 😃
This felt great! A really good challenge
🔥 💪 🔥 💪
Whoa I needed that strength, thank you PJ for constant reminders it helps a lot . Day 11 done yeah
Woo! Go Carmen! 😊
Great workout! Am 66 trying to increase weights
Nice work! 💕 🤩
Didn't think I had that in me, also loving the Osteoporosis work arounds! Thanks PJ!
So glad Susan! You rock 😃
i needed this intensity today! the loads hurt so good haha -- thank you PJ!!
Go Terese! 💪
I like the drop set training format. I tried going heavier this time, and I really felt it! Thanks, PJ! ❤
Great to hear Margaret! Going strong 💪
I loved this workout! Thank you, PJ! 😅
Way to go Deb! 😃
This is a fantastic strength workout. Aching lots now. Great stuff. X
It's a good'un. - glad you loved it 😍
thank you, pj, for helping us focus on gaining strength this year.... this video was super! thank you, thank you!! (reminder for future me: 25, 15 & 15/12, 10)
Yay!! Go Jeanette! 🙌
Day 11 complete! Another great workout! Thanks, PJ!!
Great job! 👏
Wow, that was a tough one!!!
🙌 💪
Loved this one!!! I like that there was a ton of concentration on the sides of my back.
Thanks Alycia! So glad you loved it 😍
Thanks PJ you’re as OCD as I am! ❤that!!!
Haha! We got this 🙌
You got me! “Heavier heavier” is all I hear these day! Thanks you so much!!!❤
Love it Becky 💪
That was a tough one but it was another great one!
😃
Thank you for this strong workout today🎉 I’m feeling great now🎉
Wonderful! Go Kelly ! 😃
Great workout. I've had a few weeks off with Bronchitis. Ive missed these workouts. PJ you are the best
Welcome back! Take care as you fully recover! 🥰
okay, this was hard...but I liked it. BTW I just ordered a weighted vest(the one you recommended - empower adjustable) can't wait to add that to the mix. thanks pj
Wonderful! 🙌
Great workout! Inspired me to pick up heavier weights!
Love it!
I really pushed myself on this one - 15# for the first set of reverse flys and bicep curls! I tried 15# for the reverse bicep curls but could barely get 4 in, so I dropped mid-way that first round, then stuck with 12 for the second round. I love challenging myself - thanks for the encouragement! 💪
Smashing it Patty! x
I really enjoyed this challenging workout PJ. My heavies are now my meduim weights so it's good to know I'm getting stronger 🏋 Thanks so much
Great job! 👏
I have been working out with you since November 2020. I am loving the new moves and stretches. ❤❤❤ The Unstoppable Challenge is my favorite one so far. 💪🏽💪🏽💪🏽
Sooooo glad you love it!! 🥰
I really enjoyed it sooo much! I lifted a little havier today, iam srill sore from day 9 but I did ut! Feeling Stronger!
Such great results Maria! 💪
Loved it! I need to invest in some heavier weights though. My 20's were the biggest I own at the moment.
You know I love to hear this! 💪
I started with my 15 # and adjusted as needed. I was surprised that I could go heavier than I had previously. Thanks, PJ! ❤ 💪
Wonderful!
Same holds true for mental fitness! Strategically placed pressure builds our muscles of agency! 💜
Ahhhh, love that Sherri! 💚
Love this workout!!! Found that I need to purchase heavier weights!! 👍 💪
Perfect!
Morning horse ride then workout! Hot here today! 33 degrees c..... have a great day everyone 😀 🇭🇲✌️
Wow! Great stuff Susan! 🥰
this was a wonderful upper body workout. I challenged myself by using my heaviest dumb bell, 12 lbs, for the first time.
Love it!! 💪
I did have to drop down my weight on the right because of shoulder issue, but it was a refreshing workout, thanks pj!
Great to hear you are making it work for YOU!
Hi PJ enjoyed this- total challenge.. My left shoulder misbehaves so was using 2 kgs and on the right 6 kgs and for a bit a 15 pounder too.
Thanks PJ
You got this Lisa! 😃
Day 11 done ✔️ wow pj that was a tough one but loved it 👍really challenged myself by using my heaviest weights and was surprised that I managed to complete each set 💪feels good !!😊
Love it Georgie 😃
Day 11 done! Those drop sets are tough, but knowing I'll be dropping down in weight for the next round makes me go heavier for the first one. Thanks for a great workout PJ!
It's a great way to workout, right? 😃
I am training in PE,.South Africa ❤
Hey there Ashley! 👋 Welcome! 🤗
Thanks PJ. I use 5 kg for first set of reverse grip, reverse fly and thumb away row, 6kg for bicep curl and circle bicep curl.
Woo! Way to go Sarina! 💪
Wow! Got a couple of days behind due to a little getaway with my hubby. This kicked my butt! Could only do 25# for the first move, but that was the most I’ve ever lifted.
Way to go!! 💪
I need to get a pair of heavier weights but used 15 and 10 and am totally spent. Thanks PJ.
Great stuff Brigette!
loved this one! Lifted much heavier than i am used to, lets do more of these.
Oh yesss Emily 💪
Since I did day 10 of the challenge today and it was stretching, I decided to use it as my warm-up for this one and conquer 2 days of the challenge in one! Great workout once again! Thank you, PJ!
Remember to take a rest day when you need it 💕
@@FitnesswithPJ , Yes Ma´am! lol
I am exactly like you. Horrible to cook with in the kitchen, I do the same thing. lol. also TIDY !!!!! I am ocd! lol Thank you PJ . good workout. killer
Haha! It's a good thing ... mostly! 😆
I went up a weight today using my sons dumb bells . 💪 nice ...
I'm deffo seeing a difference in my belly tone too . I'm looking forward to these half hour rounds each day . Thankyou ✨️ loads
They are your dumbbells now! 😆 Glad you're loving the workouts! 🥰
Enjoy these heavy weight challenging workouts.
Awesome Debbie! 😃
Oh WOW 😳 This was SERIOUSLY a strength workout. I had four pairs of dumbbells that I played around with in terms of what works for the different moves, and found I can lift heavier than I normally would or do. (First time for me to use 22lbs for upper body---I usually just use that for squats. I got intimidated with your 35lbs though! 😳) I always switch out to my lightest weights for reverse flys, but today I used heavier ones---which is good, but it definitely came with a lot of grunting and aarrrgh-ing 😂 I super loved this workout, PJ, as I feel I could challenge myself further. 💗 Already looking forward to doing this again! 😊🔥💪
Oops, forgot to say: Day 11, done! 🙌🔥
Awesome Jing! 🔥 💪
35lbs PJ!!??😲 Boy you're a beast! I definitely need heavier but I swear i'm an upper body weakling!
You are rocking this challenge Debi! 😃
Some muscles in there have never had my attention! How on earth you used 35lbs, gurl you strong!
Been at this game for a while! 😃
I don’t think I could pick up a weight that heavy! My wrists would just be like ‘nope’
Done that was a tough one , obviously need to use these muscles more.
You got this Jenny! 💪
I had to use 8s and 5s for the reverse flys. I apparently need to do more of those.
GREAT job! 👏 😃
Boom boom boom🎉❤
Oh yeah Avril1 💗
‘This workout won’t get your heart rate up’ - bold assumption there PJ 🤣
😆 😉
Good morning biceps!! Just got my 15lb weights fr Amazon yesterday, so yep, I used them for most of the Day 11 workout! I could only get one 12lb weight at Canadian Tire last week, so can only use it for some exercises.....I am building, PJ, I am getting there.....35lbs???? I highly doubt it, lol! Have a great Saturday, 'see' you tomorrow!
You are smashing it Eileen! 😃
That was hard PJ! Tried my new 7kg dumbbells for the first time on some of these...35lbs is a little way away for me I think!! 💪🥰
💪 So great Mary!!! 💪
@@FitnesswithPJ update - used my 7kg on the first round for all of these & 6kg for the second. First round was still really hard PJ but seeing progress with heavier weights! 💪❤
Definitely start with your heaviest weights... it will surprise you!
You know it 💪
Loved this workout. I feel so disappointed that i've been working out with you for 3 yrs now and i can't get more strength in my arms. I haven't been able to get above 5kg i find this very frustrating.
5kg is great going for this workout! Why not try starting with a heavier weight but have your 5's nearby to drop down to when needed. You might find you'll get a few reps in at the heavier weight as you transition. 😃
Time for heavier weights 👏👏👏
Love hearing this!! 💪
Day 11...was great...but I didn't even know that there are 35lb weights🤣...in my books that would be about a 15kg dumbbell. I will go shopping tomorrow...
💪 A girl needs to shop ❤️
Some muscle in there I didn’t know I had 😅
Who'd have thought? 💪
Same for me😂😂
I need to put heavier weights in my cart! 😅
Yes you do 😉 💪