At Home Cardio Workout

At Home Cardio Workout

30-Minute At Home Cardio Workout

This fun cardio workout for home uses all the muscles in the body to get that heart rate up and burn some major calories.

This is also the perfect workout when you’re on vacation, or if you want to workout outside, or while away from home or the gym.

TOOLS NEEDED

Nothing

THE WORKOUT

1. Knee up with a pop
2. Gate swings
3. Jumping jax
4. 180 degree jump squats
5. Plank jax
6. Breakdancer
3 x 30sec

7. Burpee
8. Knee up to lunge
9. Other leg
10. Power mountain climber
3 x 30sec

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

Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

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
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

 

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

Cardio & Strength #12

Cardio & Strength #12

CARDIO & STRENGTH #12 FOR WOMEN OVER 40

Another strength & cardio combo workout. It’s the full meal deal! You’ll get an awesom workout for both the muscles, and the heart and lungs, while also burning a TON of calories.

A great cardio and strength workout for women, for home or at the gym.

 

TOOLS NEEDED:

Tools: a pair of moderate and heavy dumbbells

I also recommend these foam wedges for our mountain climbers and plank drills.
 

THE WORKOUT

1. Fast squats
2. Squat jumps
3. Mountain climbers
4 x 20sec

4. Weight squat
5. Staggered deadlift
6. Other leg
3 x 45sec

7. Reverse flys
8 Should presses
9. Tricep extensions
3 x 30sec

10. Long jump + shuffle
11. Skater to crossover lunge
4 x 30sec

12. Hi pull (left)
13. Hi pull (right)
14. Bicep curls
15. Lunge (left)
16. Lunge with back taps
17. Lunge (right)
18. Lunge with back taps
2 x 40sec

19. Plank
20. Toe touch crunch
21 Bicycle crunches
2 x 30sec

 

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

Cardio & Strength #11

Cardio & Strength #11

CARDIO & STRENGTH #11 FOR WOMEN OVER 40

I love doing these cardio & strength combo workouts! You will get a great workout for both the muscles, and the heart and lungs, while also burning a TON of calories.

A great cardio and strength workout for women, for home or at the gym.

 

TOOLS NEEDED:

Tools: a pair of moderate and heavy dumbbells

I also recommend these foam wedges for our mountain climber and high planks drills.
 

THE WORKOUT

1. Mountain climbers 8 x 20sec

2. Lunge
3. Other leg
4. High plank shoulder taps
5. Chest press
3 x 45sec

6. Jumping jacks burpees 8 x 20sec

7. Sumo squat
8. 2 arm row
9. Dumbbell together chest presses
10. Bicycle crunches
3 x 45sec

11. Pop squats 8 x 20sec

 

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

Low Impact Ladder Cardio

Low Impact Ladder Cardio

50-Minute Low Impact Ladder Cardio Workout

Wow, don’t let the words “low impact” lull you into thinking that this workout is gonna be a walk in the park. But, if you can commit to 50-minutes, and are looking to really torch some calories, then join me little grasshopper.

Because you won’t be disappointed. 

TOOLS NEEDED

None

The Workout

1. Prone squat to push up
2. Lunge with cross body crunch
3. Other leg
4. Walk outs
5. Squats

1 x 60sec
1x 50sec
1 x 40sec
1 x 30sec
1 x 40sec
1x 50sec
1 x 60sec

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

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