Upper Body & Abs Workout for Women (Part 2)

Upper Body & Abs Workout for Women (Part 2)

Upper Body and Abs Workout for Women (Part 2)

When I set out to film workout videos I look at three things: has anyone requested certain workouts, what workouts are lacking on the channel and what are my most popular and viewed workouts.

Hence today’s workout Upper Body and Abs Workout for Women – Part 2 (but, really guys can do this too).

If you have done Part 1 Upper Body and Abs Workout for Women  I thought you might would enjoy another workout to add to their upper body training repertoire.

And if you haven’t done Part 1 – there is no need to do any of these two in order (part one first and then part two). Just choose at least one upper body workout a week and do it please. That’s all I ask.

upper-body-ab-workout-for-women-photos-fitness-with-pj

Upper Body & Abs Workout for Women – Part 2

 

Upper-Body-Ab-Workout-For-Women-Full-Workout-Fitness-with-PJ

 

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Chest, Tri & Ab Workout

Chest, Tri & Ab Workout

Chest, Tri and Ab Workout

For women (kinda)

Poor loving husband. He got dragged into another workout with me, and this time one that I am featuring as a “for women workout”.

However, to be honest any gender can do this. It’s just that 90% of my audience are women, so I tend to cater to the masses.

This upper body workout for women (kinda) compliments the workout I released last week, Back, Biceps & Abs.

To really tone the upper body I suggest performing each, once a week, and then also doing a total body workout (that includes upper body exercises), and a leg workout.

Then BOOM in a few weeks you will start the reaping the benefits of all of your hard work.

chest-tricep-ab-workout-for-women-Fitness-with-PJ

Chest, Tri & Ab Workout

The perfect home workout for women (kinda)

chest-tricep-abs-full-workout-for women-blog

 

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Back, Biceps and Abs Workout

Back, Biceps and Abs Workout

Back, Biceps and Abs Workout

This circuit workout, Back, Biceps and Abs, is a take-off from one of my Bikini Competition workouts.

You see I hate doing traditional strength workouts (such as doing 3-4 sets of the same move right after one another, with a rest in between the sets).

I find it mentally draining. I like to keep moving throughout my workouts.

So, I developed a few circuit-style workouts for my Bikini Comp prep to offset the boring-ness (is that even a word? BOOM! It is now) of multiple set training – while still getting the intensity I need.

While this isn’t exactly what I do for my workout, it is as close as I can get it without all the tools I use at home, and taught at a level where I can still talk.

Back-Biceps-Abs-Workout-for-Women-Collage-Fitness-with-PJ

Back Biceps & Abs Workout For Women

Tools needed for today’s workout:

  • A stability ball (however, loving husband is on set doing the workout without a ball if you don’t own one)
  • A pair of light, moderate and heavy dumbbells
  • A mat, if you are training on a hard surface
  • Some room around you if you are using a ball

 

back-biceps-abs-workout-fitness-with-PJ-full-workout

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10 Truths You Wish You Knew When You Were Younger

10 Truths You Wish You Knew When You Were Younger

10 Truths You Wish You Knew When You Were Younger

 

What if you could write a letter to your younger self?

 

What would you say? What life lessons would you share?

 

Would your letter go a little like the letter I would write to my 24-year old self?

 

Dear 24-year old PJ,

 

Hey PJ! So, we just celebrated our 46th birthday a few days ago (spoiler alert: we were in Mexico), and it got me thinking about some life lessons I wished we learned earlier.

 

But, before we get into that, how are you?

 

I know! That was a ridiculous question to ask. Since you are me and I know I was doing pretty good 22 years ago, even if I didn’t think I was at the time.

 

But, 22 years ago is when we married loving husband and launched our personal training business.

 

It was a big year girlfriend.

 

In fact, our 20’s were pretty good. But, unfortunately we were pretty busy being 20-something, and taking everything for granted like 20-somethings do, that we didn’t really appreciate what the hell we had.

 

Hence this letter.

 

10 Truths I Wish I Knew When I Was Younger

 

First, learn to forgive the a**holes in life.

 

It’s not easy, but you need to learn this important step.

 

You see, even if they were a jerk to you it doesn’t mean that it’s all about you. Yes, thinking that they are being an a-hole to just you means you believe life revolves only around you.

 

Huge life lesson here, it does not.

 

This a-hole could just be having a bad day. Or, someone may have been an a-hole to them earlier (which then put them in a bad mood). You just don’t know their story.

 

So please, forgive, turn the other cheek, smile and be nice (Yes, you may curse at them inside your head. We aren’t saints for crying out loud.).

 

Second, learn to love the journey as much as the destination.

 

We are very good at making goals. We have laser-like focus and will quite often narrow our vision to the finish line only.

 

What you need to start doing is paying attention to the journey as well.

 

This is where you will meet some pretty cool people (if you pay attention), as well as learn about yourself and create all the awesome memories that we can reflect on as we get older.

 

The destination is really secondary to the journey.

 

Third, learn to breathe for crying out loud.

 

Everyday take a few moments to just sit still and breathe.

 

These few moments I am asking you to take are what you are going to term “slow and useless”. They really aren’t and are quite the opposite.

 

The stillness will make us happier, rev us up and help get those creative juices running.

 

Trust me on this one*.

 

* Well, you kinda have to since I am you, and not trusting me would actually be not trusting yourself.

 

Fourth, flat abs and an inner thigh gap is not better health.

 

We were pretty overweight as kids, so I get why you are so concerned about your body image.

 

Flash forward 22 years later though, and with the loss of friends and loved ones from diseases, you will recognize that good health is actually vitality and vigour for life.

 

It is an inner glow and energy that one exudes when you are enjoying good food, a good life and doing those squats you love so much.

 

Fifth, appreciate loving husband (and those around you) more.

 

It is friends and family that will help you through some tough times ahead. You will need their support and their love, so give lots to them right now.

 

Yes, loving husband will still be eating junk food and hiding the wrappers in the garbage can when we are middle-aged. However, he puts up with a lot from us so you will learn to ignore these culinary indiscretions of his.

 

Sixth, use sunscreen.

 

This will save us both a lot of money in the future in laser treatments, exfoliates, anti-aging moisturizers and high-def make-up.

 

Seventh, quit buying the latest and greatest.

 

It is, in the end, just crap. You can live without that sweater and I promise you that owning matching dinnerware, cutlery and placements will not bring you inner peace.

 

Save our money and use it for trips and experiences. That’s the sort of thing that we will be remembering, and yearning for more of, in our middle years.

 

Eighth, be kind to yourself.

 

Love yourself and the skin that you are in. You are perfectly imperfect and embrace that.

 

Ninth, be kind to others.

 

The world runs at a really fast-pace nowadays. So fast that we can lose a bit of our humanity just because we are too damn busy to care.

 

Don’t let that happen. Don’t be an a**hole (refer back to tip #1). Care for others and be kind – however, don’t lose your attitude. That’s what makes us all unique.

 

And tenth, rely on your instincts.

 

Instincts can serve a girl well so start paying attention to yours.

 

When making the tough decisions that we have to make in life have a clear-head and trust your gut.

 

Your intuition, and that gut instinct you feel, will provide you with a very useful first step in any decision-making process.

 

However, there is one occasion that I strongly urge you NOT to trust your gut.

 

When we turn 40 we will think it’s a great idea to die our hair platinum blonde. It is not a great idea. In fact, it is an epically bad one. Blonde is not the way to go for us.

 

Trust me. We will regret that one.

PJ-blonde 

Love Me

 ps – being middle-aged is actually pretty cool.

 pps – you know how you are always cold? I got two words for you Hot. Flashes

 

 

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TRX Booty Lift & Abs

TRX Booty Lift & Abs

TRX Booty Lift and Abs

I presented this workout to my class back in January and they loved it! It hits all the target points you want to be firm and toned. The:

  • Glutes
  • Hips
  • Hamstings
  • Quads
  • Abs
  • Obliques
  • Deep core muscles

Now, a heads up though.

You must be comfortable with one foot in the TRX for this workout. If you are not, you can perform all the lunges and single leg squats without the TRX. Okay? Okay!

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-b

TRX Booty Lift & Abs Workout

Tools needed:

  • A TRX.

Don’t own a TRX? Then try this leg workout instead – it’s pretty glute and ab focussed too.

 

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-full-workout

 

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