Beginner Legs & Abs

45-Minute Beginner Legs & Abs Workout

A 45-minute beginner workout focussing on the legs and abs. This is also a great workout to do if you have knee pain, or sensitive knees. We do a really great series of moves targeting the glutes and outer hips – which can contribute to knee pain if weak.

TOOLS NEEDED

A light pair of dumbbells

The Workout

1. Prone squats
2. Ab crunches
3 x 45sec

3. Sumo squat
4. Plank with alternating knee lifts
3 x 45sec

5. Alternating reverse lunges
6. Plank on hands with shoulder taps
3 x 45sec

7. 1-legged bridges
8. Side leg lifts
9. Clams
3 x 45sec & then same set/reps with other leg

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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FIT & FIERCE...
HERE WE COME.

PJ ox

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30-Minute Booty Band Glutes & Abs

30-Minute Booty Band Glute & Abs Workout

Join me in this fun 30-minute booty band workout focussing on the glutes and the abs.

Now, if you don’t have a booty band… no worries! You can totally do this workout using just your bodyweight. Trainer’s promise.

TOOLS NEEDED

Booty band (BUT, you can definitely do this workout without a band. Trainer’s promise.)

The Workout

Booty-Band-Glutes-Abs-home-for-women-Fitness-with-PJ

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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30-Min Booty band Cardio #2

30-Minute Booty Band Cardio #2

I did not think this workout through.

Don’t get me wrong, it’s a great workout and I think you’ll love it. What I did not think through was the fact that I worked the EXACT same muscles the day before.

Not smart on my part.

So, my ass was sore before, during and after the workout.

Of course you will not make the same mistake.

Especially if you are a member of my Patreon community!

Because all members get a new monthly workout calendar at the end of each month. A workout calendar that programs the workouts just perfectly for you, so you work the right muscles, at the times, for the best results 🙂

If you’re not a member yet head here and join us! I would love your support!

TOOLS NEEDED

Booty band (otherwise known as a mini-band)

The Workout

Booty-Band-Cardio-Workout-for-home-for-women-Fitness-with-PJ

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

No Squat No Lunge Leg Day

If you have sore knees, this is the workout for you!

Forty minutes of leg exercises with no squats or lunges. Instead, we focus on the glutes, the outer hip, and the hamstrings, with some fun quad drills that won’t irritate the knees.

The perfect no squats, no lunges leg workout.

TOOLS NEEDED

A water bottle for a prop

The Workout

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

Guns & Buns for Women

Guns & Buns Workout for Women

This arms and glutes workout left me sore for days!

I was effing crippled.

Now, I know I didn’t hit the weights as much as I should have through the summer, but come on body?? Really?!

And then, to add insult to injury, my mic crapped out on me again.

Sigh.

Deciding that this was not a workout I wanted to do again, I opted for a voice over instead 🙂

I know, I’m a wimp.

But, seriously. There are some great exercises in this workout. Exercises that are going to hit the triceps, biceps, shoulders, glutes & hamstrings.

We hit them with a tradional strength workout followed by two awesome ladder drills to finish you off.

Be sure to head to the YouTube channel and drop a comment!

I would love to hear what you think of my Guns & Buns Workout for Women.

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

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

Leg Day for Women

TOOLS NEEDED

A pair of moderate dumbbells

A sturdy chair or bench

The Workout

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

Beginner Legs & Abs

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

30-Minute Booty Band Glutes & Abs

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

30-Min Booty band Cardio #2

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

No Squat No Lunge Leg Day

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Guns & Buns for Women

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Leg Day for Women

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

Beginner Legs & Abs

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

30-Minute Booty Band Glutes & Abs

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

30-Min Booty band Cardio #2

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

No Squat No Lunge Leg Day

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Guns & Buns for Women

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Leg Day for Women

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

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

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING