JJ Virgin shows a two-move arm workout for women over 40: dips paired with bent-over rows in a superset. Scale dips by elevating your feet or adding weight, keep your core tight with knees slightly bent, and pull your elbows past your ribs. Hits triceps, biceps, and core fast.
If you want to get a fast workout in and work your arms, try supersetting a pushing exercise which works your triceps and a pulling exercise which works your biceps. I'm going to start with a dip. And the nice thing about a dip is you can change this based on how hard you want to make it. This is going to be easier, right? This is going to be harder. And you can make it harder still by putting your foot up on something, your feet up on something. Or even putting a weight on your legs. So that's a dip, and I'm going to alternate that one with a bent-over row. What's important here is I'm also getting a good core workout. My knees are slightly bent, belly button pulled to my spine. I am keeping everything locked in and just really focusing on pulling my elbows up Past my ribs.
