What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up

What Happens When You Skip Your Warm Up & Cool Down

More fun and details are in the video, but if you want the Coles Notes version, here ya go:

Warming up helps prepare your body for your workout. So, a good warmup will gradually rev up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. This, in turn, will help you train harder and for longer during your workout.

Skip the warm up and you run the risk of injuring yourself, decreasing your performance, and you will also set yourself up for sore(er) muscles the next day.

The best warm up drills are movement based…. so no static stretching for a warm up please.

Instead do arm circles, bodyweight squats, push ups, a light jog or brisk walk. Aim for 5-10 minutes before every workout for a happy, injury-free body while training

As for cooling down after your workout, a proper cool down allows for a gradual recovery of pre-exercise heart rate and blood pressure. So, it’s a safe way (for the heart especially) to complete your workout.

This is also the best time to hold those static stretches you were thinking of doing in your warm up. 

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Better Posture Exercises

Better Posture Exercises

35-Minute Better Posture Workout

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back?

This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

TOOLS NEEDED

A pair of light dumbbells

Doorframe for one of the stretch/mobility drills

THE WORKOUT

1. Reverse flys
2. High plank with protract/retract
2 x 40sec

3. V squat
4. Reverse bridges
2 x 40sec

5. Y raises (prone)
6. Bridges
2 x 40sec

7. Cobra lat pulldowns
8. Plank
2 x 40sec

9. Side plank with reverse fly
10. Other side/arm
2 x 40sec
— Stretch & mobility drills

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BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

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4 Training Tips for Beginners

4 Training Tips for Beginners

4 Training Tips for Beginners | Fitness Advice for Beginners

Start working out like a pro… right off the bat. More deets and info are in the video, but here’s the Coles Notes version 🙂 

Begin with two days a week, then add more. Ideally you should strength train 4-5 times a week, but work your way up so you don’t injure yourself.

Form before weight. Understand what you should be doing for the lift before you add more weight. Once you got it then…

Add 10% a week, or so. By adding a bit more resistance, or a tad more time, and increasing each week from there you will see changes in your body, without injuring yourself.

Warm up before your workout. Do a set of bodyweight moves and stay away from stretching. You need to prepare your body – and muscles – for your workout.

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Booty Band Butt & Thighs Burnout

Booty Band Butt & Thighs Burnout

BOOTY BAND BUTT & THIGHS BURNOUT FOR WOMEN

Booty Band Workout for women that will tone the butt and thighs! You will love this workout.

And… if you don’t have a booty band this workout will get ya toned.

 

TOOLS NEEDED:

Grab my fave booty bands here:
Fabric, non-slip
Latex

 

THE WORKOUT

1. Squat with side to side taps
2. Static squat with leg tap outs (ladder 8-1 reps)
3. Squat with hip extension
4. Squat with step outs
5. Full squat
6. Bridge
7. 1-legged bridge
8. Other leg
9. Static hold 1-legged bridge with leg lowering
10. Other side
2 x 40sec

11. Side lying leg lifts
12. Pulses
13. Other leg
14. Other leg pulses
2 x 30sec

 

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