20-Minute Total Body Workout with Dumbbells

How ya doing, my little workout rock star?

I hope you are killing it with your workouts, loving the sweat pouring off of your forehead and smiling cause you are moving your body.

Even if you don’t like the physical act of working out, pretend otherwise and your brain will follow suit.

How we feel can be changed with a simple smile on the face.

Now, I’m not suggesting you grin to a point where people are looking at ya and wondering when you’re gonna blow.

No, instead, smile a bit (especially when doing a task you might not really love), and the brain will get the message, and in return flood your body with those feel good endorphins.

Try it 🙂

TOOLS NEEDED

Heavy dumbbells

Moderate weight dumbbells

Light dumbbells

The Workout

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30-Minute Booty HIIT

This booty HIIT workout was fun to record.

It has the just the right amount of cardio and strength drills, without feeling like it’s gonna kill you.

You can get this workout done at home, at work (hello lunch hour workout), or while on vacation cause there are no tools required… just you, me and some WiFi.

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

Serves: 4-6

Ingredients	Directions
1/2 large onion 4 boneless, skinless chicken thighs 1 tsp salt 1/2 tsp pepper 1 large can of black beans, drained & rinsed 1 cup frozen corn 1 cup of your favourite salsa 1-1/2 tsp cumin 1/4 paprika small corn or whole grain tortillas	1. Use a 4 to 5 quart slow cooker. 2. Slice the onion thinly in half moons. 3. Put the sliced onion in the bottom of the crockpot. 4. Place the chicken thighs on top & rub the salt and pepper on them. 5. Layer the beans, corn and salsa on top. 6. Sprinkle the cumin and paprika across the top. 7. Cover slow cooker and cook low for 4-5 hours, until chicken shreds easily with a fork. 8. Heat the tortilla shells and serve. You can also add some toppings too. I love avocado, lettuce and extra salsa on top. This freezes amazing too!

Ingredients

Directions

1/2 large onion

4 boneless, skinless chicken thighs

1 tsp salt

1/2 tsp pepper

1 large can of black beans, drained & rinsed

1 cup frozen corn

1 cup of your favourite salsa

1-1/2 tsp cumin

1/4 paprika

small corn or whole grain tortillas

1. Use a 4 to 5 quart slow cooker.

2. Slice the onion thinly in half moons.

3. Put the sliced onion in the bottom of the crockpot.

4. Place the chicken thighs on top & rub the salt and pepper on them.

5. Layer the beans, corn and salsa on top.

6. Sprinkle the cumin and paprika across the top.

7. Cover slow cooker and cook low for 4-5 hours, until chicken shreds easily with a fork.

8. Heat the tortilla shells and serve.

You can also add some toppings too. I love avocado, lettuce and extra salsa on top.

This freezes amazing too!

TOOLS NEEDED

Nothing!

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

PJ ox

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50-Minute Low Impact Intense Total Body Workout

Low Impact Intense Workout

I was sitting at an intersection the other day when I glanced at the top of my head in my rearview mirror (I don’t know, to fix my bangs or something probably), when I noticed a grey hair.

WTF? On closer inspection I noticed some more.

Now, I do have a grey hair. Yup. One. It’s by my forehead and I pluck it.

I pluck it in front of all my other hairs too. So they can see what happens if they too decide to be rebellious and go grey.

It’s like a warning, behave or you’re gone baby.

But, they ain’t behaving anymore. In fact, there is a bloody mutiny going on.

And this just happened too. Last month (when I was 47) everything was cool. Now, at 48, everything is not so cool anymore.

What’s girl to do?

Head to the hairdresser I guess. Cause if I keep plucking I might be bald 🙂

TOOLS

A pair of heavy dumbbells

One light dumbbell

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

PJ ox

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40-Minute Low Impact Cardio + Abs

I had to film this workout twice.

And this time it wasn’t because I forgot to turn the mic on, or I forgot to plug the mic in, or I had dropped the camera, or the batteries had died on my headset.

Nope. This time is was because I accidentally deleted the workout from my camera.

The kicker is I didn’t even clue in while I was happily deleting two workouts from my camera (before I had even uploaded them. So, yes to add insult to injury I had to re-do two workouts.).

I figured it out, instead, two hours later while driving home from The Studio.

Something clicked in my limited grey matter and my eyes popped as I realized what I did.

Do you ever wonder what madness possesses your menopausal mind too?

Anyways, I had to re-do it and when I did I tweaked it a bit as well.

For instance, on the first one I recorded I never did ten minutes of ab drills at the end. And, I believe, this is the icing on the cake for this workout!

So, I guess in a way it was good I lost my brain for a while.

Happy sweating 🙂

TOOLS NEEDED

Nothing!

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

PJ ox

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30-Minute Bodyweight Strength #3

30-Minute Bodyweight Strength Workout #3

This workout is another go-to if you are vacation, or if you are somewhere without any dumbbells.

It’s 30-minutes of strength moves, using the bodyweight and speed for intensity.

And… when you are done (and if you have a foam roller), head over to the other workout I released last night: 15-Minute Foam Rolling Workout for the Hips.

Funny-quote-housework-Fitness-with-PJ

TOOLS NEEDED

Nothing! Just you 🙂

The Workout

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

grab yours

20-Minute Total Body Workout with Dumbbells

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

50-Minute Low Impact Intense Total Body Workout

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

40-Minute Low Impact Cardio + Abs

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

30-Minute Bodyweight Strength #3

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

20-Minute Total Body Workout with Dumbbells

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

50-Minute Low Impact Intense Total Body Workout

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

40-Minute Low Impact Cardio + Abs

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

30-Minute Bodyweight Strength #3

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING