Upper Body Strength Workout No Equipment for Women Over 40

Looking to build upper body strength without any equipment? I've got you covered! Join me as I show you this fun and informative workout specifically tailored for women over 40. I will take you through a series of exercises alternating between a pull (back) exercise and a push (chest) exercise. Using only your body weight, this workout will leave you feeling strong and empowered.
So grab a mat and a bottle of water, and let's get to work!
This workout is great for levels and osteoporosis-friendly alternatives given.
Day 26 of the Unstoppable Challenge Vol 2.
Tools: nothing
2 x 40sec
Low back extension
Plank strokes
W raises
Plank ups
Y raises
Dead-stop push-ups
2 x 40sec
W & Y raises
1 arm push up
Pulldowns
1 arm push up
Prone alt opposite arm & leg lift
Dolphin push-up
2 x 40sec
Arm circles
Plank protract & retract
Reverse fly pulses
Opposite arm & leg lift
Opposite arm & leg lift
Supine shoulder blade squeezes
01:10 warm up
03:46 workout
45:05 cool down
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#fearlessandover40 #fitover40 #strongover40
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• Upper Body Strength Wo...

[@rebeccakomarek4668]

My dog likes to eavesdrop on conversations. Consequently he knows a lot of words and even knows how to spell W-A-L-K, lol.

[@donnalister1244]

Lol 😂- we couldn’t say nor spell walk either!

[@FitnesswithPJ]

They don't miss a beat, do they! 🐾

[@kristieguldin9479]

Over the last 3 years, I have learned that "no dumbells" does NOT mean easy. PJ, you are a genius! Always challenging us in creative ways. Day 26 DONE!!! Shoulders of steel!

[@FitnesswithPJ]

Yes, you know me well now Kristie! 😃

[@jaindeau772]

The side push ups were new for me. I could hardly do the left arm - something to work on! Thanks for always challenging us!

[@FitnesswithPJ]

Great job! 🤩

[@michelleelizabeth299]

Day 26 done! Thanks for an intense upper body burn PJ!

[@FitnesswithPJ]

Oh yeah baby! 🔥

[@fayemcdonnell7288]

Another great challenge.. those one arm push ups absolutely toast my triceps every time!!💪

[@FitnesswithPJ]

Great, aren't they! 😃

[@karenhayler4158]

Day 26✅ I really enjoyed this one. Lots of new moves x

[@FitnesswithPJ]

💕

[@Agnes-xm3dt]

Loved it! I didnt have access to my weights today, so this was just perfect. Thanks

[@FitnesswithPJ]

Great job Agnes! 🙌

[@ellencolangelo2200]

Hate the body extensions but feel good afterwards😛Thanks,PJ!

[@FitnesswithPJ]

They are great, aren't they? 🤪

[@mandylloyd6750]

I'll be sitting up straighter today for sure! Enjoyed the flow of this workout.

[@FitnesswithPJ]

Love it! 😊

[@jpkko412]

Wow- much thanks for this workout. So many ways to work the upper body using no weights and mostly on the floor. Never would have believed this was possible or could be this much fun! You are a wonderful trainer and inspiration PJ!

[@FitnesswithPJ]

Awww - you rock 🙌 🙏

[@beckytanner6350]

Thank you! Definitely saving this for a vacation work out! Thank you PJ

[@FitnesswithPJ]

Perfect Becky! 😃

[@flora6465]

A great one for the shoulders! 😁

[@FitnesswithPJ]

It sure is! 💪

[@kellys.4032]

Great no equipment.needed workout! Saving this one for travel! 😊

[@FitnesswithPJ]

Perfect!

[@kathywright7803]

Excellent workout! Got my sweat on with no equipment! Really good programming PJ!

[@FitnesswithPJ]

Yay!! So glad you loved it Kathy!! 😃

[@ColleenHeaney]

Added this workout to another. Really enjoyed Thank you PJ

[@FitnesswithPJ]

Great stuff!

[@janicemaloof556]

Really Really good!

[@FitnesswithPJ]

Glad you think so! 🌸

[@kairains62]

I appreciate this one! I know these moves aren't click-flashy, but so good for us! And a workout!

[@FitnesswithPJ]

You know it!! 💪

[@sarinalam4907]

Thanks PJ! Will bring u along to my next trip!

[@FitnesswithPJ]

Please do! 💗

[@StiofaininIreland8168]

Exactly what I needed today short on time these days because of work Xmas madness etc so now I have time today.....lets get it done I remember doing this stoppable challenge TWICE and I LOVED IT Just received you email PJ.......just wanted to say back to you and LH George and Bella and extended family friends and team a VERY MERRY CHRISTMAS 🎄🎁 Steph 🇮🇪

[@FitnesswithPJ]

Wonderful! Merry Christmas Steph! 🎄

[@julievose1443]

Great workout! Thanks, PJ!

[@FitnesswithPJ]

Glad you loved it! 😍

[@LynnDodwell]

Deliciously brutal! Thank you P.J.and George❤

[@FitnesswithPJ]

Love that! Deliciously brutal! 🤩💪

[@georgiecameron4007]

Brilliant workout pj 💪 thankyou 👍 Loved the bloopers at the end 😂

[@FitnesswithPJ]

🤩💕

[@janicemaloof556]

Incredible workout!!!!! Intense!!!!!! Challenging!!!!! WOW! And it is a core workout too. I loved seeing George!!! I think we need to thank Cass and Tia because he started coming on set to see them. Yay!!!!!!!! Love him, Bella and you PJ. Sad this challenge is almost finished. Thank you immensely!

[@FitnesswithPJ]

You have been smashing this challenge Janice! Keep being awesome 🤩

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

😍🦋

[@amandapollabauer1954]

Oh you got me puffing!! Awesomely hard one🤣

[@raquelharo7128]

Thank you, PJ!❤ I should have known that when no weights are involved, it was going to be a tough workout. You never fail to challenge us. Thank you again❤

[@FitnesswithPJ]

You know me well! 😃

[@AmyTownend]

Great workout for me as I work at a computer all day- thanks PJ!

[@FitnesswithPJ]

Perfect!! 🤩

[@Juliak228]

Day 26!!! I appreciate how you pay attention to every area of the back.

[@FitnesswithPJ]

So welcome! 💪

[@lisaluciano4973]

Woo hoo!! Done!! ✅ Awesome workout!! LOVING this challenge!!

[@FitnesswithPJ]

Yay! Thank you! 🙏

[@audreyrice996]

Loved it!

[@FitnesswithPJ]

🙌

[@karenott5943]

Sweating a lot, but this was a great workout for sure!!! Thanks!!!

[@charleneking61]

Great workout, we are almost finished this challenge! I have been really enjoying it.

[@emilycolby5629]

Day 26 done! Love the back exercises, i could really feel my back getting stronger!

[@FitnesswithPJ]

Wonderful!

[@margaretflynn1288]

Wow! This was tough and amazing! I surprised myself by being able to do these moves, with effort, sure, but still…so good! I’m stronger than I was 26 days ago! Thanks, PJ!❤

[@FitnesswithPJ]

Of course you did it Margaret! 🙌 💪

[@jburwinkel]

Thanks for this one! My shoulders really needed the love!

[@FitnesswithPJ]

Perfect! 😍

[@TaiwoOgunyankin-w1j]

great workout- these must be good for posture as well.

[@FitnesswithPJ]

Definitely!

[@angeladula5876]

I had to get up early for this one but done. My shoulders are pretty tight, so this was a good one for me! ❤️

[@FitnesswithPJ]

Nice work Angela! 😊

[@pattycraig7170]

Great workout! I was afraid there would be LOTS of push-ups 😆 And of course I always bring you along when I travel! Day 26 Done! ✅

[@FitnesswithPJ]

I know you do Patty! You rock 🙌

[@margiegonzalez6576]

That was tough ,thank you

[@FitnesswithPJ]

💪

[@dr.sherrispeaks]

That was challenging!

[@FitnesswithPJ]

🙌

[@michellependry7131]

First comment but have been following February challenge and continuing my daily streak. Love all the excercises ut this one! Lol. I have zero back flexibility so this is really difficult. I didn’t get other options so unable to do all of these without pain. I don’t have any issues I am aware of and never had back flexibility 🤪

[@FitnesswithPJ]

Many are feeling these muscles we don't use enough! I expect there may be 'discomfort' but I encourage you not to work through 'pain'! 😃

[@anikehamilton-smith386]

absolutely fab shoulder/upper body workout!!! much prefer workouts when you dont have a guest trainer :)

[@FitnesswithPJ]

Glad you enjoyed the workout 😀

[@carmenross1077]

Oh my word I thought no dumbell will be easy, whoa very challenging,struggling on that one arm push ups did push up instead, that elbow pushing up was quite a challenge. Thanks PJ my Day 26 did it.

[@FitnesswithPJ]

Great job! You are smashing it! 💪

[@mariadamato9740]

Haha… I thought no equipment needed, this should be easy. Boy was I wrong. Great upper body workout as usual. Thanks PJ!

[@FitnesswithPJ]

You know me Maria 😉

[@karenmorrissettetajalli298]

So I had to come back to this workout as it was the workout that killed my groove- I was getting a bad cold and mentally the 46 mins just mentally was a hard thing. Well I finally came back after dealing with said cold and yep... still had a horrible time to motivate myself with this one. Not sure what it was but I made it happen. I am so happy to be back at it with PJ! Tomorrow is another long workout but I will slay it as well LOL.

[@FitnesswithPJ]

So glad you're feeling better! Yes! You will slay it tomorrow! 🙌

[@LynnCampbell-ft8qz]

Great workout for those vacations without access to weights

[@FitnesswithPJ]

For sure! 🤩🏝️

[@midunn4072]

OMG my abs are killing after doing this yesterday 😂

[@FitnesswithPJ]

Love it!! 🤩

[@independane]

I almost ran out of time for yesterday's shoulder stretch and i'm glad i squeezed it in because... well it's like you planned this calendar out intentionally :) Today was TOUGH!

[@FitnesswithPJ]

Always a plan! 😃 🔥

[@ellencolangelo2200]

I’m almost there. An unexpected trip across country delayed me a bit. Up to then I was right on schedule. This one was a challenge for me due to left shoulder injury. I wonder if i should not exercise that arm. That would probably be called monolateral exercise😊

[@FitnesswithPJ]

Go Ellen! 🙌 I recommend you see your physiotherapist for the best advice for you!

[@jing.ocampo]

This was tough! I think it's the belly-lying position for me, I find it harder to breathe properly. Day 26, done! (Almoooost there!)

[@FitnesswithPJ]

Soooooo close now! 😃

[@JenniferStout-q6f]

When i saw Blooper Reel i was hoping it would just be George running around. I request a blooper of dogs going wild! :)

[@FitnesswithPJ]

Hahaha! Great idea!! 🐾

[@lesleyreavis7315]

Thank you! These stretches at the end were extra specially yummy today

[@FitnesswithPJ]

So glad!

[@francescabunch1582]

We spell out W A L K with our dogs also 😂. Great workout 🐶🩷🐶lovely to see George.

[@FitnesswithPJ]

It's the only way 😂

[@MichellePatterson-fx6iw]

Did this yesterday. Sore today.

[@FitnesswithPJ]

Love it!

[@colleengirl1]

Oh boy, that was different! I feel like I really did something, and I didn't use one weight. Wow!

[@FitnesswithPJ]

🙌 💪

[@ChrisLepore-j5o]

As someone who wears a wrist brace when working out the upper body, and needs surgery to repair the torn tendon, this was far too heavy on the wrist action for me. If I’d completed this workout my wrist would have been out of action for a couple of weeks, until the inflammation subsided. I found another upper body workout (using dumbbells) that suits my wrist better.

[@FitnesswithPJ]

Sorry to hear that! However, in my video's defence, I don't advertise this workout as wrist-friendly. 😂

[@karensmart461]

I found this particularly g r u e l I n g

[@FitnesswithPJ]

Some days ...

[@donnalister1244]

Merry Christmas and even more success with working out in 2025 - to you, LH, Bella, George & your cat 🐈. 🎄🎅🇨🇦🎒❤️🍷☕️‼️

[@FitnesswithPJ]

Looking forward to a great 2025 for all of us!! 🤩🎄

[@shaheenalalani5164]

Hi pj, y some ppl get bulky instead of tone?

[@FitnesswithPJ]

We are all a little different, for sure! 😊

[@emmamcmillan5514]

Probably my least favourite workout of the challenge but you can’t win them all! I can definitely feel my arms now though but I think I prefer weights 😅❤

[@FitnesswithPJ]

Great job though Emma! We all like different things 😃

[@michellewenthur1205]

OK… Two things… Number one why did I think this is going to be semi easy… Number two am I the only one that broke a sweat… Lol so so hard… I’d rather do dumbbells any day!🤣

[@FitnesswithPJ]

You should know me better than that by now Michelle! 😂

[@carolinelegg6110]

You just know when its body weight only its a secret killer 😂

[@FitnesswithPJ]

That is for sure! 🙌

[@devanvaughn5210]

Day 26✅️

[@FitnesswithPJ]

Yesss! 🙌