Supercharge Your Upper Body: Supersets for Women Over 40
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- Опубліковано 27 чер 2024
- This chest and back strength workout is so much more than an upper body workout! We’ll perform two grouping of a tri-set working the back muscles, then the chest muscles, and then finishing off with a low-impact cardio exercise so you keep your heart rate up.
This low-impact metcon (metabolic conditioning) mixes upper body strength and lower body cardio. This one is definitely going to become a favourite of yours!
After we're done torching the chest and back muscles you'll finish off with a core finisher to help bulletproof your low back, hips and knees.
This workout is perfect for all levels and is osteoporosis safe.
Day 19 of the Strong & Sassy Challenge.
Tools: pair of moderate & heavy, light tubing, chair or bench for beginners
3 x 45sec
Bird dog row
Bird dog row
Narrow chest press to fly
Vertical jumps
3 x 45sec
2 reverse flys + 2 standing flys
Alt Arnie press
Low impact half burpee (alt: elevate your ground)
2 x 30sec
Side plank clams
Bicycle crunches (alt: dead bug)
Side plank clams
Plank ups
00:00 Introduction
01:11 Warm up
04:24 Superset Upper Body Strength
26:05 Core finisher
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• Supercharge Your Upper...
🔴EASY POST-WORKOUT STRETCHES: ua-cam.com/video/E7VcjNIwrpg/v-deo.html
Your old videos are what got me hooked...I really like how they have changed through the years
Thank you Janine!! I appreciate it! 💕
This one hits all the buttons!! Loved it and I thank you for the modifications!!
Awesome! Thank you! 🤩
Hang on…just checking…Yes. Just as I thought. I still love this workout as much as I did four months ago. I feel like we hit everything from head to toe. Great programming, great coaching. Yes. You get the entire package in a Fitness with PJ workout! 🎁 Thanks, PJ! 💝
Love this Margaret! 🙌
I loved this workout. Loved it! I appreciate your constant reminders to use good form and not to quit when it gets tough! And the programming - you hit everything from head to toe. 🔥 Thanks, PJ!❤
The full meal deal!! So glad you loved it Margaret! 💪
Before 3 years ago, I would have just left for vacation: Not any more.....Day 19 done! Off I go with weights, workout mat, and booty bands. Thanks, PJ!!!!
I love this! Go girl 💪
so greeeeeaaaatttt!! as per usual. and re: your older videos: it's good to be self aware lol AND evolutions are part of life. so glad YOU stuck with it and kept growing and glowing!!
Thank you so much! 💕 🤗
I enjoy the old PJ and new PJ! If it wasn’t for you, I wouldn’t be in the best shape and health of my entire life. Thanks PJ!
You ROCK Maria! 🙏
Great workout, PJ. I HAVE done some of your early workout videos- NOT annoying- a bit echoing, but always helpful. Anything to improve fitness in a safe way is never a problem. I’ll look forward to your next video- eagerly. 🇨🇦🎒❤️☕️🍷
Thanks Donna! We are ALWAYS working at improving the workout videos for you! 😃 🧡
YOU are the BEST UA-cam fitness instructor in the country and the best I have ever had! I have been working out for many many years. This was GREAT!!! Then I did the finisher and whohooooo, what an excellent workout! THANKS WE LOVE YOU PJ
Thank you Janice! Keep being amazing! 🤩
Love the strength/cardio combo! On the Arnie press, 7 pounds is challenging enough for me.
Great job! 💪
Thank you for posting! I don’t care if it’s an old or new one! It’s seeing it what motivates me!
That is so great Carmina! 🙌
I wasn’t going to quit! I had a big party celebration tonight and didn’t get to finish until 12;47 am after a martini and I am MF exhausted but it's done- I feel so proud! My favorite PJ word is “finish” .
Oh wow! Now THAT is dedication!!!
Day 19 done! I loved this upper body workout! Thanks for the modifications, too. My glutes were feeling it from yesterday doing those bird dogs today! Old PJ or New PJ you are simply the best PJ!💜
On fire 🔥 Chris! Almost there!!
Even though this is billed as an upper-body workout, it is actually a fantastic full-body workout! Great stuff, as always, PJ! ❤❤❤
It really is! GO Jing!! 🙌
I came back to this one because it energizes me!! ❤
Love it! 💓
As ever I failed to keep track of what we were doing but found it was a great workout. Especially thrilled to hear your dogs are raw-fed too, music to my ears!!
Luckily it's my job to keep us on track! 😃
I loved this workout so much.
Please never cringe when looking at any of your videos. You’re amazing. You’re the total boss!
Thank you! You're the best! 😃
Now 2 days behind but I’m on my way to complete this challenge🎉 I love this workout. Strength and a bit of cardio flavour. Nice one. Thanks PJ!
Great job! 👏
TY PJ ! Love full body strength trainings , all in one , abs included ❤
I got ya! 🙌
Loved this one! I’ll be feeling this all the way to Texas!!! 🎉Thank you.
You’re evolution with your videos is fabulous!!!
Thank you so my Becky! 🥳
I almost dropped my dumbbell when you were talking about being annoying! So funny 🤣🤣 You are the best.
Haha! lucky you didn't 😃
Holy cow PJ this was a total body burner! Great workout! Thank you so much. I am loving this series!
So glad! Just about there now 🙌 🔥
Love this workout❣️
Yay!! Awesome Lynn! 😃
Day 19 done today. I've got a busy weekend coming up and didn't want to miss this one. I'm glad I didn't it was ace. X
Woo! Almost there Abi 🤗
Oooh…. I felt every one of those exercises! Awesome as usual, PJ 👍🦘
Bam 💥
I loved this workout especially the different burpees.
Yay!! So glad! 🙂
Yep, I still love this workout. Thanks, PJ!❤
Sooooooo welcome Margaret! 😃
Wow what an amazing upper body charge. So good for strength and condition.
A great format as well I used a pair of 10lbs and 15lbs (for heavier work).😅
I enjoyed it a lot.
So good that you mentioned your old videos.
Already seven years that I started fitness and found your channel.
I had a wonderful time your workouts are great.
Thank you PJ.👍💪🤗❤️
Fantastic! I APPRECIATE your awesome support!!! ❤️ 💕 💝
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 plus workout calendars, recipes, challenges, awesome community and more! We are about to start an awesome May Muscle Hustle series AND we have permanently dropped our annual subscription price!! Here’s a link to $10 off your first month should you choose a monthly subscription bit.ly/10OFF1MONTH
@@FitnesswithPJ I’ll keep it in mind.
Thank you PJ. 👍❤️
My Hubby and I just did this!! 🔥🔥🔥
Love it and especially love you have a workout partner!! 💪 🔥
I just had to complete this one again, it's just awesome. X
Oh yeah, great stuff! 🙌
Helpful hint - a yoga block is much more comfortable than a dumbbell for your opposite hand on those bird dog rows! Day 19 Done! ✅😁
Definitely going to try that next time
Great tip Patty! Thanks for sharing! 😃
@@karenhayler4158 I don't know why I didn't think of it sooner!
What a fantastic workout! Started my day off with a bang!!😊
Fantastic! 😀
I fancied an upper body strength workout today and this was a great choice. X
💪💪💪💪
daaammmmnnnn PJ another freakin great one!! LOVED it!!
🤩 💪
Gracias!
Loved this one… sweaty and pumped !!!💪
So good Faye!! 💪
Love this workout! Your so so so so good PJ! Thank you
Yay! Thank you! 🤩
Another kick arm/chest workout 💪💪
Great stuff Lisa - I love supersets!! 💕
Great workout. I'm feeling the burn. Awesome x
Woohoo! Yesss 😃
Day 19 redone loved this one thanks PJ
🙌
Very good superset with cardio! Arms are a little wabbly. lol Thank you PJ!!!!!!!
Love it! 😊
Reverse fly - by far the toughest for me!
It's a great posture drill! 😃
What a workout, loved it, feeling 💪 x
Go girlfriend XO
Great w/o. Excellent cues as always
Glad you enjoyed it 🤩
Day 19 ✅ I love Arnie presses
Me too! 💕
Wow!! This was challenging for me today!! I love the modifications!!
Loved this workout, but not in the afternoon. I pushed through it, though. Morning person here! 😅
Great job! It makes a difference when you work out a different time, right?
Woo wee baby. I did that!
Yes . you . DID!! 🤩
Day 19 done!
Go Bridget! 🙌
Great workout!
Rocking it Cindy! 💪 🔥
Oooooo yes lats got it today heavies all the way back seriously needs work with the abs
Burn burn definitely felt this plus my glutes are still on fire 🔥 😂😂😂😂😂
Cheers legend
Steph 🇮🇪
Great job! 👏 🥳
😅😂❤loved this.
Yay!! 🥳
I miss the references you make to the wights you are using. Not that I use the same but I use it as a guide. Please tell us again. 😁 Thanks!!!!
Will do! I sometimes just miss making the reference 😃
Thanks PJ. For bird dog, I tried heavy as advised and can used 10kg. This is a heavy workout for me. I wonder in case I fail to catch up with your pace, should I keep the heavy and push pause or keep going but use lighter dumbbell? I burnt 205 kal for the past 53mins
I would drop down in weight so you can complete the set with good form.
I just love ya
🥰 🤗
🙌😍🌻
Nearly there now Tracy! 🙌
So, skipping glute day not a good idea. Even worse idea-doing glute day (18) with upper body superset (19). I can no longer move with intent. My whole body is jello. 9n the flip side, my watch is telling me I earned 1.9 beers If I can lifting. Cheers!
Haha! Cheers 🍻 (I do recommend not doubling up workouts but it's done now! 😆)