25-Minute Butt Lift Workout

25-Minute Butt Lift Workout

25-Minute Butt Lift Workout

A short, yet sweet, glute, hips and thighs workout. 

Your butt.

It’s an area us trainer’s like to see you work because a strong posterior equals a powerful core, a stable low back and knees that should be tracking where they should be (as opposed to that knock-kneed squat pattern that makes me cringe when I see people do it).

In fact, most physios will test a person’s glute and hip strength when someone comes in complaining of knee pain.

knock kneed squats

You see, when you squat your knees should be tracking with your second toe (see “Good” squat above).

Instead, what we see a lot of are knees tracking in towards each other (see “Bad” squat above).

This happens more with women then men too.

Because our hips tend to be wider (what is called our Q-angle, the angle from our knees to our hips bone) this creates havoc on our ability to keep our knees nice, neat and in line with our second toes.

Train the glutes

However, if we train our glutes, and in particular our outer hip area (our gluteus medius), we can help correct this from happening.

This 25-minute workout focusses on the glute med, as well as the glutes themselves, and the hamstrings and thighs.

If you have sore knees you might want to sit this one out, though. Because of the different lunge patterns we do in thew workout your knees might not like it. I suggest you do this workout instead.

4 other benefits of training your butt

1/ Better posture.

A lot of us suffer from poor posture due to sitting. All this sitting we do in a day (such as in front of the computer, in our car, on the couch) creates short and tight hip flexors (the big muscles in the front of our hips), and weak, over-stretch hip extensors (our butt muscles).

This, in turn, will cause a swayback, as well as lumbar lordosis.

Neither are really sexy-looking postures, are they?

Fix this by training your glutes, with moves like bridges and deadlifts found in today’s workout, and you will strengthen the hip extensors and turn on your sexy-looking posture.

2/ Improved performance.

Your glutes are capable of generating a lot of power, especially when it comes to running, speed, acceleration and endurance.

3/ Increased bone density.

When we hit perimenopause and leading into the years after menopause we can lose between 5-10% of our bone density. This loss can lead to osteoporosis, a progressive bone disease.

Exercises that place a load on the bones, like squats, deadlifts and lunges help to postpone this loss and even reverse it.

4/ Weight loss and weight maintenance.

To lose weight you have to burn calories, and nothing burns more calories than a leg workout.

Because the glutes and hamstrings are two of the largest muscles in the body, metabolically they will eat up way more calories when trained.

The deets

Tools needed: Beginners: nothing     Intermediate/Advanced: a pair of moderate dumbbells

Where to do: home or gym

Best suited for: beginner to advanced

The full workout

 

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Sore Knees Total Body Workout

Sore Knees Total Body Workout

Sore Knees Total Body Workout

A workout hitting all the muscles in the body, without any squats, lunges or jumping.

I am getting old. That is what I told myself after filming season 7 of “Fitness with PJ” for Delta Cable.

For those of you who don’t live locally, or have Eastlink cable in Canada, I have a 30-minute fitness show called “Fitness with PJ“.

It’s a lot of work to put together, but we have a lot of viewers who do the workouts, and Delta Cable is pretty awesome to work with.

This coming season is our 7th, and as always, we filmed for the entire season in the summer.

For season 7 (airing in October) we filmed in July.

On July 18 I filmed 13 fitness episodes through the course of four days.

Nine of those workouts were filmed within a 72 hour time period!

In addition, we filmed outdoors, which means it’s hot like a son of a gun, and under bright lights making it even hotter than a son of a son of a gun.

Add menopause and hot flashes… and well you get the gist.

Even my hands were exhausted after filming.

However, what bothered me the most were my knees.

I have never had problems with my knees so the only thing I could chalk this new pain up to was overuse.

I simply performed too many squats, too many lunges and did too much jumping in one week.

My 46-year old knees said “enough is enough, princess”.

This is why I filmed this workout. I wanted to give other women an alternative.

Cause yeah you may have sore knees, but you can still train your upper body. You can still train your core and you can still hit areas of your legs with knee-friendly moves (unless your physio said no. Please listen to your physio!).

Okay little grasshopper? Okay!

Sore Knees Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – intermediate

 

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20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

Best butt exercises for women!

When I was training for my fitness competition I completely transformed my rear end (see below), and I used these glute exercises in today’s 20-Minute Booty Lift to do so.

Not only is a good-looking tush nice to have, strong glutes are also:

  • Important because they are our body’s largest muscle group
  • Used for every move we make with our legs – from extending at the hips, to swinging the leg outward, to rotating the leg laterally, and to tilting the pelvis backward
  • Crucial for any sport and athletic move (like squatting, lunging etc.)
  • Needed for healthy knees. The glutes help to pull your thighbone (femur) rearward during hip extension (think walking and running). This, in turn, keeps the femur tracking properly and knee pain at bay.
  • Vital with banishing low back pain

Best Butt Exercises for Women

 

Best Butt Exercises for Women

 

20-Min Booty Lift Workout- Best Glute exercises for women

My Booty Transformation

20-Min Booty Lift Workout- Best Glute exercises for women

 

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Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

This 20-minute skipping rope circuit workout is the BOMB!

For 50 seconds an exercise we rotate through 10 exercises alternating between a skipping drill and a lower body or a core drill.

After the 20-minutes is up we finish off with a nice stretch and you get to end your workout all sweaty and happy.

Skipping Rope Facts

  • Jumping rope burns more than 10 calories a minute
  • The effort it takes to jump rope for 10 minutes is the equilvalent of running a mile in eight minutes
  • Skipping is a full body workout. You use your core to stabilize, your legs and glutes for jumping and your arms and shoulders to turn the rope
  • You can burn 200 calories in two 10-minute skipping sessions
  • Skipping is less jolting on the joints than running
  • Jumping rope is a weight-bearing exercise, so it can help improve bone density and stave off osteoporosis
  • Skipping helps improve your heart rate and blood pressure
  • Skipping also aids your coordination and balance

Skipping Rope Workout - Fitness with PJ

Skipping Rope Circuit Workout

 

Skipping Rope Circuit Workout - Fitness with PJ

 

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TRX Booty Lift & Abs

TRX Booty Lift & Abs

TRX Booty Lift and Abs

I presented this workout to my class back in January and they loved it! It hits all the target points you want to be firm and toned. The:

  • Glutes
  • Hips
  • Hamstings
  • Quads
  • Abs
  • Obliques
  • Deep core muscles

Now, a heads up though.

You must be comfortable with one foot in the TRX for this workout. If you are not, you can perform all the lunges and single leg squats without the TRX. Okay? Okay!

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-b

TRX Booty Lift & Abs Workout

Tools needed:

  • A TRX.

Don’t own a TRX? Then try this leg workout instead – it’s pretty glute and ab focussed too.

 

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-full-workout

 

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Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

Sexy Thighs Leg Workout

This leg workout is the BOMB! I thought, when we started, it would take 40-45 minutes tops… oops, 55 minutes later we were done.

Poor loving husband was done in more ways than one too.

This is the perfect leg workout for anyone looking for:

  • A kick a** leg workout
  • Stronger legs
  • Toned looking thighs of a goddess
  • A core workout without having to do one damn crunch

I am in love with this leg workout and I am so happy to get out there to you!

Sexy Thighs Leg Workout

Tools needed:

  • A sturdy chair
  • A pair of moderate-heavy dumbbells
    • Bodyweight – 5lb: Beginners
    • 8-10lb: Intermediate
    • 12-15lb: Advanced to freaking hardcore

 

Sexy-Thighs-Workout-Full-Workout-Fitness-with-PJ

 

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