Cardio and Strength #5

Cardio and Strength #5

Cardio & Strength Workout #5 for Home

5 Things to Remember in Life

Some motivation and words of wisdom for your Monday.

  1. Money can’t buy happiness, but it’s way more comfortable to cry in a Porsche than in a bus.
  2. Forgive your enemies, but definitely remember the a-hole’s name for the future.
  3. A wise woman once said “F*ck this sh*t”, and she lived happily ever after.
  4. To thrive in life you only need three bones. A wishbone, a backbone and a funny bone.
  5. Alcohol does not solve problems – but neither does almond milk.

Birthday cake. Proof I’ve always loved carbs.

Tools needed:

1 heavy dumbbell

A pair of moderate dumbbells

Workout is split into two sections:

0:00-18:18 – Cardio

18:20 – 50:00 – Strength/abs

 

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Cardio and Strength #4

Cardio and Strength #4

Cardio + Strength #4

Well, it’s happened.

I have officially run out of names to call my workouts.

Apparently there are only so many different combinations of Cardio & Strength Workout.

So, I will now be naming my workouts sexy names like:

  • Cardio & Strength #4
  • Abs #22
  • HIIT #9

I know, super imaginative!

Circus School

I took our instructors to circus school for our Christmas party – and let me tell you jumping on the trampoline is a lot more scarier at 47 than it was at 7.

However, I think we are all ready for Cirque de Soleil now, if the super-duper remedial version call. 🙂

PJ-silks-Circus-School

Cardio + Strength #4

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Low Impact Cardio Workout

Low Impact Cardio Workout

30-Minute Low Impact Cardio

This 30-minute low impact cardio workout is perfect if you have sensitive knees, or your bladder can’t handle the jumping, or you are simply tired of your boobs bouncing around when you do.

I pee when I jump

Leaking when you exercise is actually very common, and can happen to everyone from casual weekend warriors to serious athletes.

This “leaking” is known medically as stress continence, and happens especially during workouts that included a lot of jumping.

With stress incontinence, the sphincter pelvic muscles, which support the bladder and urethra, are weakened and the sphincter is not able to prevent urine from flowing when pressure is placed on the abdomen . such as when you cough, laugh, lift something heavy, or during certain forms of exercise such as running and jumping.

To avoid this you need to strengthen the deep core muscles, as well as the diaphragm and the pelvic floor .

So, strengthening these three is critical to decreasing or eliminating the severity of the stress continence.

For ideas, and more on this topic check out this blog by SheKnows.

 

The Workout

Low-Impact-Cardio-Workout-BLOG-Workout

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

Circuit Workout + Booty & Ab Drills

This workout is long, but it can be broken down into three different workouts if you can’t do the whole thing with me.

You can join me for the Circuit Workout at the beginning, or for the Booty Workout after that, or perform the ab routine I have at the end.

Do the entire workout, or chose what you want to focus on for your workout.

I like options, don’t you?

– 30-min cardio & strength workout (1:15 – 29:40 mark on the video)
– 15-min Booty Lift workout (30:35 – 45:30)
– 10-min Ab Drill workout (45:45 – 47:00)

Circuit Workout + Booty & Ab Drills

Tools Needed

Pair of:

Light (3lb-5lb)

Moderate (8lb-12lb)

Heavy (15lb-25lb)

The Workout

Circuit-Booty-Abs-Full-Workout-Fitness-with-Blog

 

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

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
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PJ ox

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

 

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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