Trainer’s Surprise

Trainer’s Surprise

 

35-Minute Weight Training Workout for Women

This is my 2019 Halloween Special! And do I have a scary workout for you.

I have written out 20 different exercises and placed them in a pot. With each beep of the timer I draw a new exericse out of the pot… never knowing what is coming up.

It’s a trainer surprise!

This was a lot of fun filming, and I think you are going to love it! But, as always, leave on the YouTube channel and tell me what you thought.

ox PJ

 

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells 

THE WORKOUT 

Not sure?? But, I do know it’s 20 moves, 45 seconds a move, 15 seconds rest and one time through.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute Cardio Crush

20-Minute Cardio Crush

 

20-Minute Cardio Crush for Women Over 40

Don’t let the first few exercises scare you! Yes this is an intense workout, but I show some great ways to “tone it down”, and in total we are only sweating for 18 minutes.

You can do this!

I had a ton of FUN while doing this workout and would hate for you to miss out on it 🙂 #FOMO

 

TOOLS NEEDED

               1 moderate dumbbell (no dumbbell for beginners)

THE WORKOUT 

1. Jump lunges OR alt reverse lunges
2. Squat jumps OR squat with heel lift
3. Burpees with a push up OR squat across body crunch
4. Plank with shoulder taps
5. Weight twists
6. Drunken mountain climbers
4 x 20sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Best Low Back Stretch

Best Low Back Stretch

My Fave 4 Low Back Stretches

Try these four stretches, daily, to help cope with low back pain, or to avoid it.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sculpt Your Shoulders

Sculpt Your Shoulders

20-Minute Sculpt Your Shoulders for Women Over 40

Grab a couple of pairs of dumbbells (one pair for beginners) and join me in this shoulder sculpting workout for women.

I target all the heads of the deltoid (your shoulder muscle), with some emphasis also on the posture muscles,

Great little workout to do with a HIIT/Tabata workout (try this one), or as a stand alone if sculpting your shoulders is one of your goals. 

TOOLS NEEDED

A pair of light + moderate dumbbells

THE WORKOUT

1. Front raises with a pause x4
2. Front raises – faster x8
3. Side lateral raises with a pause x4
4. Side lateral raises – faster x8
5. Reverse flys with a pause x4
6. Reverse flys – faster x8
7. Wide rows with a pause x4
8. Wide rows – faster x8
x3

9. Shoulder presses 3 x 12 – use a heavier weight here if you can

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sculpt Your Shoulders

Dumbbell Cardio for Home

40-Minute Dumbbell Cardio Workout

This workout kicked my ass.

I loved it! Haha… and I think you will too.

Now, if you are just starting out with fitness I still totally recommend this workout. I show how to modify each move, as well as how to keep the moves low impact.

So, no worries! I got your back.

 

TOOLS NEEDED

A pair light dumbbells

THE WORKOUT

1. Front raise squat to burpee (or squat to front raise)
2. Rotational side to side taps
3. Left arm woodchop
4. Right arm woodchop
2 x 40sec

5. Press to split squat
6. Rotational swing
7. Other leg forward press to split squat
8. Side lunge with around the world dumbbell pass
9. Skiers
10. Other leg side lunge to around the world DB pass
2 x 40sec

And then do the whole thing again 1x as a complete circuit 🙂 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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