Back and Bicep Strength Workout for Women Over 40

[@jburwinkel]

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!!!

[@FitnesswithPJ]

Excellent Julie! 🥰

[@vairintolley8859]

my husband walked by me and said that at 62 I have NEVER been in better shape. LOL Feeling great!!!

[@FitnesswithPJ]

The best!!! 💗

[@cindyviles219]

Great workout! Am 66 trying to increase weights

[@FitnesswithPJ]

Nice work! 💕 🤩

[@jenniferantonini6785]

A tough one, P.J., but loved it!!!!!!

[@FitnesswithPJ]

Woohoo! Go Jennifer 💪

[@beckytanner6350]

You got me! “Heavier heavier” is all I hear these day! Thanks you so much!!!❤

[@FitnesswithPJ]

Love it Becky 💪

[@mariadamato9740]

Ooh baby! My arms are shaky shaky. This challenge is the bomb. Thanks PJ. Reference 25, 20, 15, 12 lbs. 💪🏼

[@FitnesswithPJ]

Go Maria! 🙌

[@moxjoy]

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!

[@FitnesswithPJ]

Always trying to keep it fresh!! @moxjoy - I really appreciate your support! 😃

[@carmenross1077]

Day 11 redone just because. Thanks PJ❤❤❤

[@FitnesswithPJ]

Love it!!

[@dr.sherrispeaks]

Same holds true for mental fitness! Strategically placed pressure builds our muscles of agency! 💜

[@FitnesswithPJ]

Ahhhh, love that Sherri! 💚

[@celesteoliva2383]

A little bit every day. Lifted heavier than I thought I could. Thank you PJ.

[@FitnesswithPJ]

I love to hear this!! 🙌

[@janaross8186]

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!!!!

[@FitnesswithPJ]

So good to hear Jana! Take care as you fully recover 😃

[@mariadamato9740]

Never miss a Monday! Love this workout - my arms are looking good. Thanks PJ!

[@FitnesswithPJ]

Woohoo! 💪

[@eileenstone9066]

I needed to revisit this great wokout after too much time slumped at the desk. My back is now ready for the weekend!🎉

[@FitnesswithPJ]

Perfect! Have a beautiful weekend Eileen! 🥰

[@flora6465]

Great workout! Loved the 'use heavier weights' challenge!

[@FitnesswithPJ]

Go Flora! 🙌

[@mandylloyd6750]

I liked the tripod stance. Never used that before, but it really helped my low back, especially with the rows.

[@FitnesswithPJ]

It's a great, solid stance that works well for many people! 🥰

[@kimb.3933]

This really challenged me with the drop sets. Thanks PJ for all the encouragement! Day 11 in the bag!

[@FitnesswithPJ]

Bam 💥

[@lisaluciano4973]

Woo hoo!! Day 11! ❤🎉 Great workout!

[@FitnesswithPJ]

Great job!

[@emilycolby5629]

loved this one! Lifted much heavier than i am used to, lets do more of these.

[@FitnesswithPJ]

Oh yesss Emily 💪

[@lisadenbow8565]

Day 11 complete, finding i really need to work on my strength from this workout. Thank you PJ!

[@FitnesswithPJ]

You got this Lisa 😃

[@ericjillnewkirk9018]

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. 💪🏽💪🏽💪🏽

[@FitnesswithPJ]

Sooooo glad you love it!! 🥰

[@m.martinez167]

Love you PJ!! Thank you for making me stronger! ❤💪🏼🙏🏼😁👍🏼

[@FitnesswithPJ]

YOU did the work and YOU rock! 🙌

[@StiofaininIreland8168]

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 🇮🇪

[@FitnesswithPJ]

On fire Steph! 🔥

[@normahazelwood1443]

That was hard today but managed it thank you xx

[@kellypantaleoni5166]

Thank you for this strong workout today🎉 I’m feeling great now🎉

[@FitnesswithPJ]

Wonderful! Go Kelly ! 😃

[@christinefolia2114]

That was tough, but I felt great after we were done! Thanks PJ!

[@FitnesswithPJ]

You got this! 💗

[@margaretflynn1288]

I like the drop set training format. I tried going heavier this time, and I really felt it! Thanks, PJ! ❤

[@FitnesswithPJ]

Great to hear Margaret! Going strong 💪

[@susancollett9194]

Didn't think I had that in me, also loving the Osteoporosis work arounds! Thanks PJ!

[@FitnesswithPJ]

So glad Susan! You rock 😃

[@kerrydavis8191]

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

[@FitnesswithPJ]

Great job! 👏

[@vairintolley8859]

love how you mix up strength training. Unstoppable!!!

[@FitnesswithPJ]

Unstoppable FOR SURE!

[@vanessahansen3151]

All I can say is Whoa!!! Thanks PJ!

[@FitnesswithPJ]

💕

[@tracyjones5335]

That was goooood, will feel this one tomorrow, thanks PJ 🙌😍🌻

[@FitnesswithPJ]

It's a goodie - Go Tracy! 🔥

[@alyciahansen6953]

Loved this one!!! I like that there was a ton of concentration on the sides of my back.

[@FitnesswithPJ]

Thanks Alycia! So glad you loved it 😍

[@carlyreid5136]

Wooo, that was a good one!! Day 11, donezo!!

[@FitnesswithPJ]

Oh yeah! Go Carly! 🔥 🤩

[@norma5257]

Woo! Good one! Thank you 👍🏻💪🏻💪🏻

[@FitnesswithPJ]

Yay!! Glad you liked it Norma! 🙌

[@NicoleBrennan-c1p]

Great workout. I've had a few weeks off with Bronchitis. Ive missed these workouts. PJ you are the best

[@FitnesswithPJ]

Welcome back! Take care as you fully recover! 🥰

[@HeyHeyMsK]

Thank you! Happy Saturday!❤

[@FitnesswithPJ]

Same to you! 🥰

[@carmenross1077]

Whoa I needed that strength, thank you PJ for constant reminders it helps a lot . Day 11 done yeah

[@FitnesswithPJ]

Woo! Go Carmen! 😊

[@nicoleseiler7774]

I feel stronger already! Thank you!

[@FitnesswithPJ]

Awesome Nicole 💪 ☀️

[@adriennekinsella7123]

this was a wonderful upper body workout. I challenged myself by using my heaviest dumb bell, 12 lbs, for the first time.

[@FitnesswithPJ]

Love it!! 💪

[@stephanieb333]

Love this workout!!! Found that I need to purchase heavier weights!! 👍 💪

[@FitnesswithPJ]

Perfect!

[@pattycraig7170]

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! 💪

[@FitnesswithPJ]

Smashing it Patty! x

[@jing.ocampo]

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! 😊🔥💪

[@jing.ocampo]

Oops, forgot to say: Day 11, done! 🙌🔥

[@FitnesswithPJ]

Awesome Jing! 🔥 💪

[@RaeBowdler]

Thanks PJ you’re as OCD as I am! ❤that!!!

[@FitnesswithPJ]

Haha! We got this 🙌

[@georgiecameron4007]

Loved doing this tough little workout again pj 💪

[@FitnesswithPJ]

Go Georgie! 🥰

[@debbduncan63]

I loved this workout! Thank you, PJ! 😅

[@FitnesswithPJ]

Way to go Deb! 😃

[@gracelagrue4327]

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!

[@FitnesswithPJ]

Remember to take a rest day when you need it 💕

[@gracelagrue4327]

@@FitnesswithPJ , Yes Ma´am! lol

[@bridgetbaker2809]

Day 11 done!

[@ashley-theluxuryvault6308]

I am training in PE,.South Africa ❤

[@FitnesswithPJ]

Hey there Ashley! 👋 Welcome! 🤗

[@abigailsandham]

This is a fantastic strength workout. Aching lots now. Great stuff. X

[@FitnesswithPJ]

It's a good'un. - glad you loved it 😍

[@sarinalam4907]

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.

[@FitnesswithPJ]

Woo! Way to go Sarina! 💪

[@colleengirl1]

I did have to drop down my weight on the right because of shoulder issue, but it was a refreshing workout, thanks pj!

[@FitnesswithPJ]

Great to hear you are making it work for YOU!

[@marcilynnmisaros8146]

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.

[@FitnesswithPJ]

Way to go!! 💪

[@charissacarino9690]

That was a tough one but it was another great one!

[@FitnesswithPJ]

😃

[@tereseisaacson6392]

i needed this intensity today! the loads hurt so good haha -- thank you PJ!!

[@FitnesswithPJ]

Go Terese! 💪

[@debbieb.45]

Enjoy these heavy weight challenging workouts.

[@FitnesswithPJ]

Awesome Debbie! 😃

[@annafrater50]

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

[@FitnesswithPJ]

They are your dumbbells now! 😆 Glad you're loving the workouts! 🥰

[@margaretflynn1288]

I started with my 15 # and adjusted as needed. I was surprised that I could go heavier than I had previously. Thanks, PJ! ❤ 💪

[@FitnesswithPJ]

Wonderful!

[@jburwinkel]

Great start to my week!! Thank you!

[@FitnesswithPJ]

Yay Julie! Have a great week 😃

[@dawnbrower9129]

Triple thumbs up!!!

[@FitnesswithPJ]

🙌 🙌 🙌

[@susanlumley5547]

Morning horse ride then workout! Hot here today! 33 degrees c..... have a great day everyone 😀 🇭🇲✌️

[@FitnesswithPJ]

Wow! Great stuff Susan! 🥰

[@karenhayler4158]

Day 11 done. Loved it x

[@FitnesswithPJ]

You rock Karen! 💪

[@jeanetteweiler3448]

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)

[@FitnesswithPJ]

Yay!! Go Jeanette! 🙌

[@mariadefatimafatima8077]

I really enjoyed it sooo much! I lifted a little havier today, iam srill sore from day 9 but I did ut! Feeling Stronger!

[@FitnesswithPJ]

Such great results Maria! 💪

[@georgiecameron4007]

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 !!😊

[@FitnesswithPJ]

Love it Georgie 😃

[@SandraLowry]

Great workout! Inspired me to pick up heavier weights!

[@FitnesswithPJ]

Love it!

[@yvetteneisser8650]

This felt great! A really good challenge

[@FitnesswithPJ]

🔥 💪 🔥 💪

[@jennydawson1281]

Done that was a tough one , obviously need to use these muscles more.

[@FitnesswithPJ]

You got this Jenny! 💪

[@juliagulia2002]

Scorcher!! 🔥

[@FitnesswithPJ]

Oh yeah Julia! 🔥

[@audreyArice]

Another great workout. Thanks, PJ.

[@FitnesswithPJ]

So glad Audrey! 😀

[@rebeccakomarek4668]

Wow, that was a tough one!!!

[@FitnesswithPJ]

🙌 💪

[@janicemaloof556]

FANTASTIC!!!!!! Thank you PJ!!!!!!! Your excellent! I do the same thing in the kitchen! lol. I am just like you. lol

[@FitnesswithPJ]

Sisters! 😃

[@michelleelizabeth299]

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!

[@FitnesswithPJ]

It's a great way to workout, right? 😃

[@brigettemoran8387]

I need to get a pair of heavier weights but used 15 and 10 and am totally spent. Thanks PJ.

[@FitnesswithPJ]

Great stuff Brigette!

[@gmgee7152]

Some muscles in there have never had my attention! How on earth you used 35lbs, gurl you strong!

[@FitnesswithPJ]

Been at this game for a while! 😃

[@justinegore-smith8997]

I don’t think I could pick up a weight that heavy! My wrists would just be like ‘nope’

[@theresaargie1688]

Loved it! I need to invest in some heavier weights though. My 20's were the biggest I own at the moment.

[@FitnesswithPJ]

You know I love to hear this! 💪

[@janicemaloof556]

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

[@FitnesswithPJ]

Haha! It's a good thing ... mostly! 😆

[@janelohrey1483]

Another great workout 🎉

[@FitnesswithPJ]

Thanks so much 🙏

[@jacc1809]

AWESOME! 💪🏻💪🏻💪🏻❤️❤️❤️

[@FitnesswithPJ]

Thank you!! 😊

[@margaretbyrne]

Great workout 😤😤

[@FitnesswithPJ]

Glad you liked it!!

[@karenbarlow9160]

Thank you!

[@FitnesswithPJ]

You're welcome!

[@nalinidovedy5700]

Thanks pj

[@FitnesswithPJ]

Most welcome! 🤗

[@eileenstone9066]

Thanks again! So good!

[@FitnesswithPJ]

💕

[@margiegonzalez6576]

Great one thanks 😊

[@FitnesswithPJ]

You're welcome 😊

[@jean6460]

thanks

[@FitnesswithPJ]

🥳

[@lisachoudhrie3512]

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

[@FitnesswithPJ]

You got this Lisa! 😃

[@carminagarcia8708]

A new favorite,

[@FitnesswithPJ]

The best kind!

[@VJump45]

I had to use 8s and 5s for the reverse flys. I apparently need to do more of those.

[@FitnesswithPJ]

GREAT job! 👏 😃

[@debidelorme6116]

35lbs PJ!!??😲 Boy you're a beast! I definitely need heavier but I swear i'm an upper body weakling!

[@FitnesswithPJ]

You are rocking this challenge Debi! 😃

[@eileenwilliams4894]

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!

[@FitnesswithPJ]

You are smashing it Eileen! 😃

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

💪 💗

[@dianemirich5556]

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

[@FitnesswithPJ]

Wonderful! 🙌

[@carolinelegg6110]

Definitely start with your heaviest weights... it will surprise you!

[@FitnesswithPJ]

You know it 💪

[@marytomsic7784]

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!! 💪🥰

[@FitnesswithPJ]

💪 So great Mary!!! 💪

[@marytomsic7784]

@@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! 💪❤

[@avrilquadros]

Boom boom boom🎉❤

[@FitnesswithPJ]

Oh yeah Avril1 💗

[@justinegore-smith8997]

‘This workout won’t get your heart rate up’ - bold assumption there PJ 🤣

[@FitnesswithPJ]

😆 😉

[@robertadonnell3118]

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.

[@FitnesswithPJ]

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. 😃

[@fionacalleja6220]

Time for heavier weights 👏👏👏

[@FitnesswithPJ]

Love hearing this!! 💪

[@sues6746]

Some muscle in there I didn’t know I had 😅

[@FitnesswithPJ]

Who'd have thought? 💪

[@ericjillnewkirk9018]

Same for me😂😂

[@klaraneil3243]

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...

[@FitnesswithPJ]

💪 A girl needs to shop ❤️

[@mandylloyd6750]

I need to put heavier weights in my cart! 😅

[@FitnesswithPJ]

Yes you do 😉 💪