Push & Pull Muscles (Upper Body) Strength Workout for Women Over 40

[@tashannafrey8149]

I’m loving this challenge so much! Finding you on KZbin has been the best thing, PJ! Thank you so much for all that you do!! Rock on!

[@FitnesswithPJ]

Yay! Thank you! 😊 Hey, why not consider taking advantage of the 14 day trial of our Over Fifty Fitness app? You'll get all the workouts you love (including other awesome trainers) plus workout calendars, recipes, challenges, community and more! Links in the video description 💕

[@vtice740]

As a 45 yr old making her journey thru menopause, I truly appreciate your comments about doing what you can. I can tell you that some days I can go hard and heavy, then there are other days that my body is just easily fatigued from walking up a flight of stairs. It's so crazy how 'second puberty' (LOL) has me having to relearn my own body once again.

[@FitnesswithPJ]

Menopause has a way of messing with us like this! Keep at it! 🥰 Hey, if you haven't already, you might like to consider supporting this channel at Patreon or taking advantage of the 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 💕

[@krostron]

I went heavier today and really felt challenged. I probably should have gone heavier sooner but I was chicken🐔. From what everyone is saying, I imagine my glutes (gluteus meatiest? 😂) will be very sore tomorrow - I always get second-day DOMS. I'm loving this challenge! Thanks to PJ, we are indeed unstoppable!

[@FitnesswithPJ]

Not chicken any more! Awesome 👏

[@HeyHeyMsK]

Good morning! Go rock your Sunday! 😊

[@FitnesswithPJ]

Oh Bam! 💥

[@jeanetteweiler3448]

Thank you.... whew! Those push-pull planks... yes!! Tried to increase the weight a bit today. Very grateful!

[@FitnesswithPJ]

Awesome Jeanette! 💪

[@laracasebolt6725]

Loved this one! The push pull plank wow!! What a burner!❤

[@FitnesswithPJ]

🔥 fun 🔥

[@karenhayler4158]

Day 19✅ I can't believe how quickly this challenge is going

[@FitnesswithPJ]

Time flies when we are having fun! 🤩

[@laurettedebogorski9530]

This is my go-to for upper body, I cycle it in every second upper body workout. It feels like it works "it all"

[@FitnesswithPJ]

Nice thinking Laurette! 💪

[@jennydawson1281]

Just here for the bloopers ! And yes my glutes hurt along with everything else ! Ready for tomorrow.

[@FitnesswithPJ]

Day 20 coming up - you deserve it Jenny 💗

[@bridgetbaker2809]

Day 19 done! Loving this challenge!

[@FitnesswithPJ]

Crushing it Bridget! 🙌

[@stiofaininnichlerigh8168]

Have to do this AGAIN tomorrow I was hiking today for 6hrs tough but so rewarding Cheers PJ LEGEND have a fab weekend Steph 🇮🇪

[@FitnesswithPJ]

Love it!

[@dr.sherrispeaks]

Shoulders shaking! 👏👏

[@FitnesswithPJ]

You got this Sherri! 🔥

[@emmamcmillan5514]

I really enjoyed that one, made me feel so much better after a stressful morning. Thanks PJ ❤

[@FitnesswithPJ]

That's so great! 😀

[@lizf6890]

Woohoo day 19; feelings awesome

[@FitnesswithPJ]

Not long to go now! 🥰

[@margiegonzalez6576]

Good work out lifted heavy ,feeling great

[@FitnesswithPJ]

Way . to . go . Margie! 💪

[@kellypantaleoni5166]

Another fabulous workout! I love feeling a great burn but in not a huge amount of time😉 Thank you ❤

[@FitnesswithPJ]

Glad you liked it!!

[@lisabarrettwilson34]

Well deserved, congratulations 🎉

[@FitnesswithPJ]

Thanks so much!

[@stephanieb333]

Workout done 👍. Love your bloopers at the end 🤣

[@FitnesswithPJ]

Yay! Thank you! 😊

[@karenshahintajalli4886]

Ahh... so needed to start my work week with these stretches! I am def sore from the past few days workouts and this helped.

[@FitnesswithPJ]

Wonderful! 😃

[@heatherhall5226]

The challenge has been amazing! My ass is sore today and now my arms are week, good luck with the hair today! Thanks PJ😊

[@FitnesswithPJ]

Starting the downhill run Heather! Unstoppable 💪

[@margaretflynn1288]

Liked it! Feeling it! Day 19 ✅! ❤

[@FitnesswithPJ]

🙌

[@emilycolby5629]

Day 19 is done and so are my shoulders!

[@FitnesswithPJ]

Rest day tomorrow 😃

[@normahazelwood1443]

Enjoyed that thank you PJ c u tomorrow XX

[@FitnesswithPJ]

See ya then 😃 👋

[@carmenross1077]

Whoa I have increased my dumbell weights and did well. Thank you PJ for constant reminder during workout. Day 19 done.

[@FitnesswithPJ]

Awesome Carmen! 💪

[@dawnbrower9129]

I think the nicest word I can find for this one is….effective!!! Lol. It was great PJ! And by the way, I love your shirt!’ 😅

[@FitnesswithPJ]

Thanks so much!! 🥰

[@flora6465]

Also went heavier today for couple of rounds. Very glad to rest the booty after yesterday's workout!! 😂 Thanks again PJ 😁

[@FitnesswithPJ]

Great job!! More to come 😆

[@trishweber6321]

Yes definitely felt it in my bum yesterday! Went heavier today! Enjoyed this one!

[@FitnesswithPJ]

You are crushing this challenge Trish 🙌

[@JJ-pc3fh]

Omg, Ringmaster of the SS😂. I resemble that remark! Love your humor PJ😆.

[@FitnesswithPJ]

Haha! It's a fave t-shirt, for sure!

[@RaeBowdler]

Yep I was also very sore after the butt strength Workout. Phew thanks again PJ ❤

[@FitnesswithPJ]

Smashing it Rae! 🙌

[@jayneburke326]

Thanks Pj, great workout 💪 😊

[@FitnesswithPJ]

Glad you liked it Jayne!! 🥰

[@tracyjones5335]

Good one thanks PJ 🙌😍🌻

[@FitnesswithPJ]

Go Tracy! 🙌 💪

[@charissacarino9690]

Oh my those push pulls and the V press. Made it thru! 😅

[@FitnesswithPJ]

You . did . it . 🙌

[@alicebecht859]

PJ you rock!

[@FitnesswithPJ]

YOU rock! 💗

[@georgiecameron4007]

Day 19 done ✔️ really enjoyed this one pj 👍 hope I can use my arms tomorrow 😁

[@FitnesswithPJ]

I hope you can too! 😂

[@carminagarcia8708]

Good one! Thank you!

[@FitnesswithPJ]

It's a fave style! Glad you loved it Carmina! 🙏

[@annechristensen8696]

Cardio and leg workouts have been minimal for a while due to a partial tear in my plantar fascia. This was a great workout to get me back in the swing of things!

[@FitnesswithPJ]

So great to hear you are back to it Anne! 😃

[@valerielamothe6291]

Great workout and OMG my hips are killing me from yesterday. Now off to stretch them 😀

[@FitnesswithPJ]

Go Valerie! I hope your hips are feeling better now 💗

[@GinaC1955]

I knew it! You DO stay up at night dreaming up new forms of torture for your workouts! 😂 This was great though...keeping it interesting, as always. Thanks PJ.

[@FitnesswithPJ]

Evil laugh! 😝

[@fayemcdonnell7288]

1st time ever used 10kgs (20lbs) for renegade rows!! Would never had given that a bash without you and everything you’ve coached Pj… The big weights in our house are no longer just for my husband 💪🥳

[@FitnesswithPJ]

This is wonderful Faye! YOU ROCK!! 🙌 💪 💪

[@glamwbjwwdoc3883]

Great workout, thank you!😊

[@FitnesswithPJ]

So much fun 🤩 Glad you loved it!

[@pammurray267]

I always have a delayed soreness lol I’m sure tomorrow my butt will be sore. On the other hand my abs are so sore today. Thank you for the great workouts😊

[@FitnesswithPJ]

As long as we are talking a little delayed soreness and not actual pain! 💪

[@mariadefatimafatima8077]

Day 19 DONE 🎉

[@FitnesswithPJ]

Bam! 💥

[@independane]

i treated myself to a pair of heavier weights and tried them today! Success!

[@FitnesswithPJ]

Oh! This is music to my ears!!! Great stuff 💪

[@marytomsic7784]

Yikes ... almost can't type PJ! Thank you - this challenge is the best 💪♥🥰

[@FitnesswithPJ]

You can do it! 😂 Way to go Mary! 💪

[@nancymedas3641]

Hi P.J. This is a great workout. Since we have some new moves here it took me a sec. to get it. The next time I do it will be even better! Ps. I do love the new moves.

[@FitnesswithPJ]

Sounds great Nancy! 😃

[@robertadonnell3118]

Fantastic thanks

[@FitnesswithPJ]

Most welcome Roberta 😃

[@kimb.3933]

Shoulders are nice and toasty PJ 😂 yes my glutes are feeling yesterday’s workout too!

[@FitnesswithPJ]

Tomorrow is rest day! 😀

[@vanessahansen3151]

Great workout!! I challenged myself and went heavy. I am really feeling my glutes from yesterday tho! Whew! Thank you PJ!!

[@FitnesswithPJ]

Great job Vanessa! 💪 🔥

[@janaross8186]

This is such a great workout. I need to find an appropriate surface to slide my dumbbell forward (yoga mat and carpet are not good options). Sweating like crazy!!! 💟

[@FitnesswithPJ]

Good thinking Jana - I wonder if it would slide well on a piece of cardboard on the carpet?

[@celesteoliva2383]

Booty was sore from the workout before last workout, lol. So I think yesterday and the day before yesterday's workouts were both effective! And now my arms ache in that good way... so basically I'm a good mess. Yay.

[@FitnesswithPJ]

Haha! You are doing so well Celeste! 💕

[@lisamerges6441]

The push pull with the dumbbell on carpet was a beast move.

[@FitnesswithPJ]

Oh yes! That would have been spicy on the carpet!! 💪

[@adlavaishali6691]

Enjoyed your workout as usual...didn't have the tubing so had to improvise😅

[@FitnesswithPJ]

Love it!! 😊

[@karenshahintajalli4886]

Great workout! I pushed myself on this one but it made me realize I could go higher on the weights in the future. Need to get me some larger - 15 lb weights.

[@FitnesswithPJ]

You KNOW I LOVE to hear this Karen! 💪

[@jenniferantonini6785]

Arms feel like mush, but feels so good!!!!

[@FitnesswithPJ]

Being unstoppable is a great feeling! 😃

[@sandrabrinkley9529]

I felt super awkward with some of these...the push pull planks, for instance. Even taking the weights off the mat, I still had trouble because my weights are covered in rubber and didn't want to slide across the rug. I ended up having to use my heavier weights because they are metal and slid easier. And once again, you're wearing a great shirt! I need this one!!

[@FitnesswithPJ]

I love that you found the best way for this to work for you Sandra! It's a great drill but I understand what you're saying. You know I love me a good shirt! 💕

[@pattycraig7170]

I pushed myself this time - 12# weights aren't available here so I challenged myself with 15# for the push press - yikes! I did it though! Day 19 Done! ✅

[@FitnesswithPJ]

They are your new go to now!! 🙌

[@jackiebateman8639]

Yes my legs don’t work today either, I can barely walk, saying that though, I am really enjoying this challenge 🤩

[@FitnesswithPJ]

You are UNSTOPPABLE Jackie! 💪

[@gillianburles8650]

Dios mío! not an easy workout but it's done!

[@FitnesswithPJ]

You . did . it . 🙌

[@lisadenbow8565]

Day 19 done, another great workout . Loving this challenge PJ!💪

[@FitnesswithPJ]

Keep smashing it Lisa 🙌

[@lisaluciano4973]

Another great workout! I really tried to push myself with some of the moves today - esp the “bonus set” 😂! Day 19 ✅

[@FitnesswithPJ]

🙌 🔥🙌 🔥🙌 🔥🙌 🔥

[@beckytanner6350]

A day behind but I’ll be stretching later too to catch up! This one I had to use my brain!!!!🎉thank you PJ!

[@FitnesswithPJ]

Getting those neurones fired up, hey? 🥰

[@jburwinkel]

Excellent, challenging, but very achievable!! Thanks for your encouragement!!

[@FitnesswithPJ]

You know it Julie! 🙌

[@suebarnes7016]

So glad we don't have to work legs again! I am absolutely loving this challenge. It's the best one yet!

[@FitnesswithPJ]

And you are crushing it Sue! 🙌

[@annetteoquendo1524]

Great workout PJ! I need to get heavier weights! 😂

[@FitnesswithPJ]

Music to my ears! 💗

[@sarinalam4907]

Thanks PJ. I used 9kg and 6kg. V sit press is though and I barely finish with 5kg

[@FitnesswithPJ]

Woohoo! 🙌 Go Sarina 💪 🔥

[@rebeccakomarek4668]

Love doing new exercises I've never done before like the plank/push press and V chest press. Also I was excited about getting to use my new tubing. Great workout!

[@FitnesswithPJ]

Glad you loved the new drills! 🤩

[@jing.ocampo]

Shoulders and arms crushed! 🥵💪🔥😍 We're crushing this challenge, too! 💗 Day 19, done! 🙌

[@FitnesswithPJ]

You sure are crushing this challenge. 💪 🔥 🙌

[@mandylloyd6750]

Thank you for resting our legs and booty today. SO sore from yesterday's moves - especially the hip extension with the booty band. I liked today's push-pull combo and using the tubing for something different.

[@FitnesswithPJ]

All part of my master plan especially for YOU 🥰

[@michelleelizabeth299]

Day 19 done! And now my upper body is as sore as my lower body ;) I did like the new moves (push pull plank and V press) and I'm definitely feeling stronger in the upper body. Thanks for another great workout PJ!

[@FitnesswithPJ]

You are UNSTOPPABLE Michelle! 🙌

[@margaretflynn1288]

Tried to go heavier. It was an effort, but not to the extent that I lost form, and it felt great! 🔥 Thanks, PJ!❤

[@FitnesswithPJ]

Way to go Margaret! 💪

[@klaraneil3243]

19 day... still with it, love😚 it....but I don't have much muscle pain...should I worry? ...or do l'm getting better?

[@FitnesswithPJ]

No need to worry! I would say 1) you are getting better and 2) do you need to up your weights? 3) You are badass 🥰

[@lorieallen4011]

I love your workouts and am a subscriber! Quick question: I only do strength training and reformer pilates to workout, and never cardio since I'm already thin and don't want to lose weight. I need to condition my lungs and heart to work more efficiently. Any suggestion

[@FitnesswithPJ]

That's a great question! Head to the Ask PJ Anything link in the description and we may feature it in a future episode.

[@susancollett9194]

So good! Thanks PJ! are the T-spine twists ok for osteoporosis?

[@FitnesswithPJ]

Don't flex the low back by sitting back on your heels and keep the range of motion light for the twist.

[@susancollett9194]

@@FitnesswithPJ good to know, Thank you 🙏

[@ellenspear50]

I found the forearm plank pushing weight forward difficult to do logistically. The weight has a non-slip covering, and the yoga mat and carpet also do not allow sliding. I got to the end feeling challenged, but a bit frazzled.

[@FitnesswithPJ]

It is a tough one to work around! Great job Ellen 🥰

[@nat_tasha9068]

How to do modified version if having knee pain esp for the bird dog exercise and the last set that require switching from lying to standing?

[@FitnesswithPJ]

You could do it laying on your stomach. I hope your knee pain gets better!

[@staciemberton2565]

Great workout. The planks were evil and I was so happy when they were done …😅

[@FitnesswithPJ]

You got this Stacie! 😃

[@kairains62]

I just could not get the push pull dumbbell scooch to work without tearing up my mat or scuffing up the floors- If you do this exercise again, could you please add in an alternate movement?

[@FitnesswithPJ]

Will do!

[@lesleyreavis7315]

Thank you! Amazing but my arms are killing me........but that's good, isn't it?

[@FitnesswithPJ]

Yes it IS good! Go Lesley 🙌

[@rosauraciriello8488]

Everything feels like jello 😂😂, thank you.

[@FitnesswithPJ]

We love jello 😉

[@theresaargie1688]

Didn't care for the push the dumbbell thing in the beginning, my mat didn't want to cooperate! But I subbed a different move.

[@FitnesswithPJ]

Yes Theresa! 👍

[@stiofaininnichlerigh8168]

Ok it's official arms are dead along with the glutes from yesterday......damn should of brushed my teeth before hand 🙈😆 I'm definitely going to need stronger tubing I couldn't feel my back muscles at all I even pull my hands closer together and pull but still couldn't feel my back muscles........ instead I was feeling my arms and triceps and there definitely done lol Cheers PJ LEGEND Steph 🇮🇪

[@FitnesswithPJ]

Love your forward thinking Steph! 😂

[@raquelharo7128]

My butt was definitely hurting!

[@FitnesswithPJ]

Oh yeah Raquel! 💪

[@justinegore-smith8997]

Totally heard ‘pep talk’ as ‘pec talk’ 🤣

[@FitnesswithPJ]

Hahaha! Gotta love talking pecs 😂 💗

[@alyciahansen6953]

It like tradition…every single time i come across this one I seem to want chocolate chip cookies🤷‍♀️🤷‍♀️🤷‍♀️🤷‍♀️

[@FitnesswithPJ]

Haha! Well, Chocolate chip cookies are amazing! 🤩

[@cabanawwyoming5617]

I need heavier weights!

[@FitnesswithPJ]

Music to my ears! 😃

[@janineballesteros5470]

Not a fan of push pull...I KNEW you extra round

[@FitnesswithPJ]

And that's ok Janine! 😃

[@BarbaraAnne51]

Are your exercise programs good for women over 60, closer to 70? Boy I hate hearing that number.

[@FitnesswithPJ]

They certainly are Barbara Anne!! 💗