Full Body Beginner Tabata

Full Body Beginner Tabata

20-Minute Full Body Tabata for Beginners

This workout is perfect if you’re just starting out, or if your knees are craving something low impact and easy, or if you just aren’t feeling 100% – but are able to pull up your big girl panties and get a workout in.

When you’ve finished the workout be sure to leave a comment on the YouTube channel, and a thumbs up… if you liked it.

ox PJ

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Sumo squat step outs
2. Low squat travel
8 x 20sec

3. Alternating lunges with pulse
4. Knee up twists
8 x 20sec

5. Plank with tap outs
6. Bridges
8 x 20sec

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How Much Water You Should Drink

How Much Water You Should Drink

Let’s chat about a very debated topic in the industry… water and more specifically how much is enough, and can you count tea, coffee, or food towards your water goals?

How much water should you be drinking?

My first rule of thumb I tell people is to aim for HALF their bodyweight in ounces. From there take a look at your pee.

Your pee will tell you EVERYTHING you need to know about whether or not you are hydrating yourself properly.

Dark brown, or orange urine means you are dehydrated. You need water STAT.

Clear, with very little colour, means you are drinking too much water. Yes, too much of a good thing is not healthy either.

Where on the rainbow do you want your pee? Yellow to amber (noting that certain medications, and medical conditions, can change the colour of your urine).

There’s an actual pee colour chart, you can check it out here.

As for foods, and other beverages being counted towards your water intake… hell yeah you can add those if they are things like:

  • Green vegetables (especially cucumbers! They are 96% water)
  • Tomatoes, carrots
  • Fruits (especially watermelon… go figure, and strawberries, peaches, oranges, pineapple, apples, cantaloupes and melons)
  • Herbal teas
  • Kombucha
  • Sparkling water
  • Milk & milk subs

What we don’t count towards our water goals is anything caffeinated, and alcohol.

Sorry to be a buzzkill, but these will actually dehydrate you in the long run.

Try these 4 tips to adding more water into your day:

  1. Start your day with water. Try warm water with lemon for an added health boost to your AM.
  2. Sip while working out. Replace the sweat and sip throughout your workout. You can also add electrolytes to replace the minerals being lost too. I love this brand because it also contains collagen.
  3. Enjoy BCAAs with your water. Branch chain amino acids (BCAAs) help repair muscle and reduce muscle soreness. Click here to learn more.
  4. Have a glass of water 15-20 minutes before a meal. This will help prime the digestive system, while might help you eat less.

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Weight Loss HIIT Workout

Weight Loss HIIT Workout

30-Minute Weight Loss Workout HIIT Style for Women Over 40

Two of the BEST ways to burn fat is through interval training and working with dumbbells. Now, marry the two and you have the ultimate fat burning workout!

Join me for a 30-minute HIIT workout, alternating between a high intensity drill and a strength move with each exercise designed with one goal in mind… kill calories!

Perfect for all levels and, as always, great for home or the gym.

 

TOOLS NEEDED

A pair of  moderate dumbbells

THE WORKOUT

1. 4 pulse squat thrust
2. Chest press
3 x 30sec

3. Double lunge jump switch
4. Alt rows
3 x 30sec

5. Stay lo jax
6. Crush press
3 x 30sec

7. Woodchop
8. Shoulder press
3 x 30sec

9. Alt single arm dumbbell snatch
10. Tricep extensions
3 x 30sec

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PJ ox

Muffin Top Workout

Muffin Top Workout

 

5-Minute Muffin Top Women Over 40

Tone your waist and abs with my fun 5-minute muffin top workout for women over 40. No tools required and perfect for ALL levels of fitness.

Now… let’s do this 👊

 

TOOLS NEEDED

Nothing

THE WORKOUT 

1. Side plank with side crunch
2. Other side
3. Bicycle crunches
4. Spidermans
5. Windshield wipers
6. Iso hold bicycles
7. Other side 8. Figure
8 Russian twists

1 x 30sec

 

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Inner Thigh Workout

Inner Thigh Workout

30-Minute Inner Thigh Workout for Women 

Okay, this may be an inner thigh workout but my ass was SORE the next day.

You see to target the inner thighs I used a lot of multi-joint exercises (ie. plie squats, side lunges, bridges) to get them fired up.

However… these moves also target the core, quads, hamstrings, hips AND glutes.

Which is why my butt took the brunt of the workout 🙂 I’d love to know if you’re sore after this one.

Check in after you’re done!

 

TOOLS NEEDED

A pair of moderate dumbbells
A yoga block or simliar

THE WORKOUT

1. Plie squat – Pulse
2. 1 heel up plie squat – Pulse
3. Other heel up plie squat – Pulse
4. Both heels up plie squat – Pulse
1 x 4 minutes

5. Step out side lunge
6. Gate swings
7. Other leg step out side lunge
8. Wide sumo squat with jumps
3 x 30sec

9. Bridge hold with squeeze
10. Scissors (toes turned out)
2 x 30sec

11. Dead bug squeeze
12. Frog presses
2 x 30sec

13. Inner thigh llrg lifts – Pulses — Up & over
14. Other leg – Pulses — Up & over
1 x 1:00

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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