Strength and Cardio

Strength and Cardio

Strength and Cardio

This duo workout is the BOMB!

We start out with a full body strength workout, follow that with a ladder drill (performing one of THE best exercises you can do for your glutes), and finish off with a cardio workout that will also kick the sh*t out of your core.

Pretty awesome – right?!

Strength & Cardio Workout

Tools needed:

A pair of heavy dumbbells for: chest press, two arm row, lunges and squats

A pair of light to moderate dumbbells for: bicep curls

Holidays

Loving husband, Bella and I just got back a couple of weeks ago from an epic trip through the Rockies.

We stayed at Canmore for 6 nights and hiked around the Canmore area, as well as Lake Louise, Yoho National Park and Banff.

From there we went to Kicking Horse for a couple of nights and finished it all off with a 2 day visit at Sun Peaks.

We got in a lot of hiking and saw some of the most spectacular scenery.

If you have not been to any of these area, you gotta baby!

Hiking

The Workout

Strength Cardio Workout for Women

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Low Impact Lower Body and Core Workout

Low Impact Lower Body and Core Workout

35-Minute Low Impact Lower Body and Core Workout

It is way more fun to workout with a friend. Don’t you agree?

Yeah, most of us tend to workout alone (due to schedules, busy lives etc). But… when we can workout with a buddy it just makes the workout that much better.

We’ve got someone to sweat with, laugh with, commiserate with.

Someone who can take our mind’s off what we are doing.

Steve-Dotto-PJ-Wren

And, today’s workout I have myself a workout buddy.

My co-pilot for today’s workout is Steve Dotto (www.dottotech.com).

Steve’s a good friend of mine, a member of The Studio, and one of my mentors who helps direct me, and my business, in the right direction.

I had fun filming this workout (more than Steve I think), and I hope you have fun too!

Low Impact Lower Body and Core Workout

 

The-Studio-Tank-Tops-Fitness-with-PJ  Our new tanks ♥

The Workout

Low-Impact-Lower-Body-Core-Workout-Blog

 

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30-Minute Cardio Strength

30-Minute Cardio Strength

30-Minute Cardio Strength

This bodyweight strength & cardio workout is the perfect workout to do when you have no tools and no gym accessible to you.

All you need is some space, your bodyweight and WiFi.

In fact, this workout is so good I decided to do it twice… in a row 🙂

About halfway through filming the first workout I realized I never turned on my mic.

F**k, is what I thought.- but not the censored one I just typed.

 

The workout

30-Minute Bodyweight Strength & Cardio Workout, Fitness with PJ

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50-Minute Sweaty Mess Workout

50-Minute Sweaty Mess Workout

50-Minute Sweaty Mess Workout

Sweaty mess. Yup, that’s what you’re gonna be after this workout.

But, I know, you love that kinda of sh*t!

I mean, we exercise to see improvement, don’t we?

To see improvement to our fitness, our health and sometimes even our waistline.

I have never had anyone hire me to get them to workout so they could stay the same?!?!

Nope, everyone wants to see some change and to see these improvements and changes we gotta push the limits of what we can do and sweat.

The Workout

sweaty mess workout for women

 

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No Equipment Workout

No Equipment Workout

No Equipment Workout

I’m getting ready for my 2-week vacation through Georgia and South Carolina. Which is why this particular workout uses no equipment.

I wanted to record a great total body workout that you can do anywhere – like when on vacation.

You see, I am a firm believer of working out when you travel (shocker, uh!).

Think of it this way, you didn’t spend the last X number of days/weeks/month/years to get to where you are to only throw some of it away cause of a one or two week vacation.

And, you will lose it.

Experts call it the detraining period and you can expect to lose both strength and aerobic capacity in a two week period.

I know, personally, I lose aerobic a lot faster than my strength.

So, I always make a point of doing some sort of run, or bodyweight circuit at least two or four times a week when away.

The Studio

My happy place 🙂

The Workout

 

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40-Minute Full Body Circuit

40-Minute Full Body Circuit

40-Minute Full Body Circuit

We are everywhere in this workout.

And by everywhere I mean we are standing, we are on the ground, our intervals are super short, and sometimes longer.

We do some cardio, some weights and some stretch.

We use our bodyweight and weights.

Like I said, we are everywhere.

It’s awesome, you’re gonna love it!

Netflix Series I Recommend

This list is TOTALLY unrelated to this workout, or any workouts for that matter.

But… I thought what the hell? Maybe people will find it interesting. Or not.

The Last Kingdom

About the Vikings trying to claim the last kingdom of England. Amazing acting, fight scenes, story line and the lead character is not too hard to look at. Just saying.

The Fall

Sadly there are only 3 seasons of this crime-detective show. It stars Gillan Anderson as the detective and Jaime Dornan as the serial killer. I loved this series.

The OA

I don’t even know how to describe this show, expect that it’s awesome. The lead is a blind girl who has gone missing for seven years ago, and returns home, in her 20s with her sight restored, as well as a few other abilities. Can’t wait for season 2.

Riverdale

I watched this cause we thought it was a joke. A series about Archie, Jughead and Betty – in today’s time? WTHell? But, it is good. Jughead is homeless, his dad is a Hell’s Angel type dude, Ritchie has an affair with a teacher and Veronica’s dad is a mobster in jail. This show is seriously addicting.

Jessica Jones

Jessica Jones is a marvel character – so if you don’t like super hero shows stay away from this series. But, I love it. She’s tough, she’s mouthy and she drinks like a fish. She’s basically my newest girl crush.

House of Cards

Goes without saying, House of Cards needs to be on any must-watch list, however I am finding the newer seasons not nearly as good as season 1 and 2. You?

Sense8

Loving husband and I are addicted to this show and can’t wait for season 2. The premise of Sense8 is that eight strangers from all over the world who can mentally linked to each other, and the secret government agency hunting them down. Some of the best acting on television can be found on this series.

Stranger Things

Wow, this series rock! It is a sci-fi about a lost boy, a government lab steeped in terrible secrets, a mother who won’t rest until her son is found, and a weird little girl with a fetish for Eggo waffles.

The Crown

I adore the Queen, and even more so after watching this bio-series about her becoming the Queen of England. She is one tough woman.

The Killing

This series has wrapped itself up, with no more new seasons, but don’t let that stop you from watching. If you love crime drama’s (like The Fall listed above), you’ll love this series.

Marcella

A British crime series about a very, seriously flawed detective. However, those are the kind of characters I like.

The workout

 

 

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