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

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Leg Day for Women

TOOLS NEEDED

A pair of moderate dumbbells

A sturdy chair or bench

The Workout

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SHOULD BE DOING

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30-Minute Booty HIIT

This booty HIIT workout was fun to record.

It has the just the right amount of cardio and strength drills, without feeling like it’s gonna kill you.

You can get this workout done at home, at work (hello lunch hour workout), or while on vacation cause there are no tools required… just you, me and some WiFi.

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

Serves: 4-6

Ingredients	Directions
1/2 large onion 4 boneless, skinless chicken thighs 1 tsp salt 1/2 tsp pepper 1 large can of black beans, drained & rinsed 1 cup frozen corn 1 cup of your favourite salsa 1-1/2 tsp cumin 1/4 paprika small corn or whole grain tortillas	1. Use a 4 to 5 quart slow cooker. 2. Slice the onion thinly in half moons. 3. Put the sliced onion in the bottom of the crockpot. 4. Place the chicken thighs on top & rub the salt and pepper on them. 5. Layer the beans, corn and salsa on top. 6. Sprinkle the cumin and paprika across the top. 7. Cover slow cooker and cook low for 4-5 hours, until chicken shreds easily with a fork. 8. Heat the tortilla shells and serve. You can also add some toppings too. I love avocado, lettuce and extra salsa on top. This freezes amazing too!

Ingredients

Directions

1/2 large onion

4 boneless, skinless chicken thighs

1 tsp salt

1/2 tsp pepper

1 large can of black beans, drained & rinsed

1 cup frozen corn

1 cup of your favourite salsa

1-1/2 tsp cumin

1/4 paprika

small corn or whole grain tortillas

1. Use a 4 to 5 quart slow cooker.

2. Slice the onion thinly in half moons.

3. Put the sliced onion in the bottom of the crockpot.

4. Place the chicken thighs on top & rub the salt and pepper on them.

5. Layer the beans, corn and salsa on top.

6. Sprinkle the cumin and paprika across the top.

7. Cover slow cooker and cook low for 4-5 hours, until chicken shreds easily with a fork.

8. Heat the tortilla shells and serve.

You can also add some toppings too. I love avocado, lettuce and extra salsa on top.

This freezes amazing too!

TOOLS NEEDED

Nothing!

The Workout

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Booty Band Cardio Workout

It was National Puppy Day last week, and I found myself on Instagram off and on all day checking out people’s pups.

It’s not a secret that I like dogs more than most people. Some people are a lot of work, whereas all dogs are not.

How do you know if you like dogs more than humans too?

Do you hate it when other people walk slowly in front of you, but you’ll let your dog stop and sniff any random piece of earth that they want?
You’d cuddle your dog any day, but you step back involuntary when people enter in your personal space.
When you meet a baby, do you smile and say “aww”, but when you meet a puppy you squeal, pet it and spew out unintelligible words of affection?
If a new acquaintance, or first date, doesn’t like dogs you become highly suspicious of them.
You are losing Instagram followers because all your posts are pics of your dog sleeping.
You need a calendar reminder of your friend’s and family’s birthdays, but you have no problem remembering your pooch’s.

TOOLS NEEDED

A booty band (BUT… you can totally do this workout with no band too. Promise.)

Click here to check out the ones I used for the workout

The Workout

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SHOULD BE DOING

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Booty HIIT Workout

On today’s menu I have combined higher intensity intervals (HIIT), with concentrated exercises for your glutes (aka: booty).

It’s a 30(ish) minute workout, using only bodyweight.

So, it’s the perfect home, or away, workout when you have 30(ish) minutes available… which in my opinion we all have time for.

Best Quotes With the Word “Ass” or “Butt” In Them

You are my favourite pain in the ass.

Wake up. Kick ass. Repeat.

Life is about kicking ass. Not kissing it.

Building a bad ass body, one rep at a time.

A kick in the ass is a step forward.

Wake up. Workout. Kick butt.

In order to kick ass you must first lift your foot.

TOOLS NEEDED

None!

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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20-Minute Lower Body Burn

20-Minute Lower Body Workout

TOOLS NEEDED

A pair of moderate dumbbells (I am using 10lb)

20-Minute Lower Body 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

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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

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Booty Band Cardio Workout

How do you know if you like dogs more than humans too?

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Booty HIIT Workout

Best Quotes With the Word “Ass” or “Butt” In Them

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

20-Minute Lower Body Burn

20-Minute Lower Body 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 👊🏼

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

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Booty Band Cardio Workout

How do you know if you like dogs more than humans too?

TOOLS NEEDED

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Booty HIIT Workout

Best Quotes With the Word “Ass” or “Butt” In Them

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

20-Minute Lower Body Burn

20-Minute Lower Body 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