Shoulder Sculpting Workout with Dumbbells for Women Over 40

Ready to say goodbye to flabby arms and hello to toned shoulders? This shoulder sculpting workout is specifically designed for women over 40 who want to strengthen and define their upper body. In this video, I'll take you through a fun and effective routine that will target all the muscles in your shoulders, leaving you feeling confident and strong.
This workout is suitable for all levels and is osteoporosis-friendly.
Tools: light & moderate dumbbells, chair
2 x 40sec
V flys - single/single/double
Mountain climbers (alt: on chair)
2 x 40sec
Wide upright
Jack & press (alt: no jump)
2 x 40sec
Alt front raises
Weighted jabs
2 x 40sec
Side lateral raises
Side plank press
Shoulder Finisher
2-minute AMRAP
V fly
Wide upright
Front raise
Side lateral raise
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• Shoulder Sculpting Wor...

[@kimlaing503]

My shoulders have been my weakest spot as I've been getting older--probably because (FOR YEARS) I did that upright row. But now that you have corrected my form, my shoulders are getting so much stronger, and I don't have that pinching feeling in them. This was a really great workout! Thank you, PJ! 💕

[@FitnesswithPJ]

Thank YOU Kim! You've got this 💪

[@dr.sherrispeaks]

I’m having trouble recovering from the pulling my sword out of my pocket instruction! 😂😂😂😂 Thank you for the belly laugh!

[@donnalister1244]

You made me laugh out loud! I do my workouts in my dining room and had visions of pulling my sword out & carving up my meal ( NIT my guests, though). Lol 😆

[@FitnesswithPJ]

😂

[@lisadenbow8565]

Great shoulder routine, i have issues with my right shoulder and i am definitely putting this in my favorites to do. Feeling a difference already . Thank you PJ❤

[@FitnesswithPJ]

Love this! Keep taking care with that shoulder Lisa!

[@cjkapke6229]

Brilliant! Thanks for the heads up about lighter dumbbells- I scrunched up my nose when you said lighter. Half way through, I said out loud that you were right! Have a great day😊

[@FitnesswithPJ]

Hehe! I know it and now you know it! 🤣

[@michelleelizabeth299]

Oh yeah, shoulders are on fire! There was a lot of sneaky core work work in this one too- bonus! I've been using my husband's push up grips for most of my plank moves lately and they make it so much more comfortable for my hands and wrists. I've got issues with my hands and the dumbbell posts are too hard, so the padded push up grips really help. I really like the way the finisher flowed as well- perfect progression of exercises! Thanks PJ!

[@AmberPfeffer]

Thanks PJ. I don't have a mirror but I do my workout in front of the tv - with the tv turned off and you on my laptop. I can see my silhouette on the tv to make sure I am doing the moves correctly but because it's not an actual reflection, it's not so confronting! :)

[@FitnesswithPJ]

Well, that is great way around it! 🤩

[@mmlyou4ea]

Lighter was the perfect idea. Thanks, PJ. Great workout.

[@FitnesswithPJ]

You're so welcome!

[@judya8392]

Oh my goodness, arms on 🔥 Fire!!!! Amazing, awesome, phenomenal arm and shoukder workout!!! You ROCK, P.J.❤❤❤ LOVED IT!!!!!!!!!!

[@FitnesswithPJ]

YOU rock Judy! 💪

[@kairains62]

Fantastic pace and blend of movements, I feel so much better after that. Turns out shoulder are attached to attitude, neck, and upper back, and face :)

[@FitnesswithPJ]

Ah yesss! Love this!! 😍

[@padawnie]

Somehow you always know what I need and this is perfect timing! My shoulders thank you 😊 Cheers with a hibiscus lime margarita 🎉

[@FitnesswithPJ]

Cheers babe!! 🍸

[@angelasylcott5375]

That finisher was diabolical! 😈🔥💪🏾

[@FitnesswithPJ]

😈😍

[@carmenross1077]

Whoa my shoulder burn, the mirror truly helps looking at how correct alignment is. Thanks PJ for your good instructions.❤❤❤

[@FitnesswithPJ]

Love it Carmen! A mirror really helps 🤩

[@CmeNow1115]

Great guidance PJ!!! Thanks.

[@FitnesswithPJ]

So glad you loved it! 🤩

[@donnalister1244]

PJ- you made me laugh out loud. I do my workouts in my dining room- table pushed against the back wall. When we ‘ pulled our swords out’, I had a mental image of using it to carve up my meal ( but NOT my guests- too tough- lol). Thanks for a great workout- especially the sword movement.🇨🇦🎒❤️☕️🍷‼️

[@FitnesswithPJ]

Haha! I'm getting ALL the visuals now! 😊

[@donnalister1244]

@ double haha 😆

[@janicemaloof556]

Phenomenal workout! Love the finisher too!!!!!!!!! Stretches felt great afterwards and I like the warm out. Perfect shoulder workout. Thanks a million PJ

[@FitnesswithPJ]

You are awesome Janice! 💪

[@karenmount1973]

HI PJ. karen from NJ here. Needed a short and sweet workout and this did the trick for me. It was creative, unique and tough with the side planks . I struggle with doing the mountain climbers with weights but it is effective. You are amazing. Happy Thanksgiving if you celebrate.

[@FitnesswithPJ]

GREAT JOB Karen! Happy Thanksgiving 🙏

[@margaretflynn1288]

🙌 ⚔️ This was great and challenging. You talked me through the whole workout, with corrections, adjustments, and encouragement! I can feel my shoulders buzzing in all the right places just like they should be after getting so much love. 😌 It was fun! Thanks, PJ!❤

[@FitnesswithPJ]

So great Margaret! 💪

[@amandapollabauer1954]

That was great!

[@judypray4311]

Shoulder strength and cardio all in one!

[@FitnesswithPJ]

You know it! 🤩

[@juliettanner6171]

Really enjoyed this - lots of variability that made it go quickly!

[@FitnesswithPJ]

Sooooo glad you loved it! 🥰

[@Helen-pw3uq]

🏴󠁧󠁢󠁥󠁮󠁧󠁿 thanks pj! Struggling with headaches this week because of shoulder because of stress 🙄 this was just what I needed 💪🏻

[@FitnesswithPJ]

SO glad this was helpful!

[@valeriegoldberg6917]

This was a great shoulder workout!!!! Your the best PJ.

[@FitnesswithPJ]

YOU are the best 😊

[@ValerieBrossart]

I just found you in you tube about a week ago. This is the 2nd video I've done. I look forward to following more! For stats, I'm 44 and have always been active in lots of sports.

[@FitnesswithPJ]

Welcome aboard Valerie! 🙌

[@janetwoodall8356]

Your instructions are wonderful. Pouring out a margarita really helped......and now I am dreaming about a hibiscus lime margarita!!!

[@FitnesswithPJ]

Let's do it!! 🍸

[@lindaspratt3164]

Great workout! Just finished it. Your cues are so helpful too.

[@FitnesswithPJ]

Yay! So glad you loved it Linda! 🤩

[@georgiecameron4007]

Amazing workout pj 💪 really felt the burn 🔥

[@FitnesswithPJ]

🙌🔥💪

[@ScottWright-bm7oz]

Excellent PJ! Shoulders really hot but good. I feel like I am protecting them! Thank you!!!

[@FitnesswithPJ]

Yessss 🙌 💪

[@remy1968]

Thank you loved it❤❤❤

[@FitnesswithPJ]

So glad! 🤩

[@claudiaf.4766]

Thank you!❤💪🏻 One of the best things in a training with PJ : No nerve wracking backround music!🙏🏻 ....and I'm just over 40 saying that ...🙈

[@FitnesswithPJ]

We agree - You're so welcome!

[@JenniferStout-q6f]

Loved the queues and variety. Let's see if i feel the same tomorrow :)

[@FitnesswithPJ]

You will feel GREAT tomorrow! 😊

[@CashmereWool]

Brilliant thank you 😊

[@FitnesswithPJ]

Most welcome!! 💪

[@larishadickerson646]

Thank you! Always fun & Awesome work outs. Sangria drink 😊

[@FitnesswithPJ]

Oh yes! Cheers!

[@melissajamison1064]

Just wanna say you are great to work out with! Happy happy Thanksgiving to you PJ ❤❤❤ I wasn't gonna do the finisher but I just couldn't feel NOT GUILTY so I did it!!! ❤️ ❤️ ❤️ 😅 And I thoroughly enjoyed this video. ❤

[@FitnesswithPJ]

😘 Thank you Melissa! Have a wonderful Thanksgiving.

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

💗

[@DeniseKuerner-cg7vl]

Thank you,!,

[@FitnesswithPJ]

You are so welcome!

[@Agnes-xm3dt]

Wow, my shoulders are on fire. Didnt see that coming with lighter weights. And that side plank with weight challenged me!

[@FitnesswithPJ]

Lighter weights can burn, for sure! 💪

[@laurieyoung8916]

Please link a yoga chip block that you recommend. Thank you for another fabulous workout! You are THE best at cuing exercises!

[@FitnesswithPJ]

Thanks for joining me and you can find the yoga block cardio workouts by searching those words on my channel. Cheers!

[@JeanPierreBoucher-x7b]

Merci ! Merci!

[@FitnesswithPJ]

Most welcome! 🤗

[@flora6465]

wooh yeah! 🔥

[@FitnesswithPJ]

Way to go Flora! 🔥

[@lindaspratt3164]

Great w

[@abigailsandham]

Ace worjout, shouders are on fire. x

[@FitnesswithPJ]

Great stuff!! 😍

[@katerinatsirogianni7723]

Nice work out PJ. I don't have Margarita in the house but I can offer you nice warm Gluhwein especially for cold weather. You are welcome.

[@FitnesswithPJ]

I like the sound of that! 😍

[@StiofaininIreland8168]

🥵🥵🥵🥵🥵🥵 omg from start to finish....boom 😅 As you know my shoulders are weak from old injuries but with all the work they are improving Long time since I used my resistance band but even then I could feel it But the finisher..... delicious Love love LOVE it Cheers legend Steph 🇮🇪

[@FitnesswithPJ]

You are smashing it Steph! 🤩

[@ellencolangelo2200]

So I said goodbye to flabby arms 💪but they didn’t say goodbye back😟 I have sore shoulders all the time so I’m always looking for strengtheners. Thanks for providing this, PJ!

[@FitnesswithPJ]

You are amazing Ellen! 💪

[@ach9282]

WOW! Brilliant workout. I definitely felt the shoulder 'love' on this one! 😉Low fives and hibiscus lime margaritas all round 🍹

[@FitnesswithPJ]

Oh yeah!! 🍸

[@mariadamato9740]

Thanks PJ for helping me get towards Some sexy shoulders. 💪🏼

[@FitnesswithPJ]

Oh yeah! 💪

[@karensmart461]

Shoulders say thanks

[@FitnesswithPJ]

Tell them I say "You're welcome" ☺️