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

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

Best Butt Workout for Women

Best Butt Workout for Women

Best Butt Workout for Women

You are going to love my Best Butt Workout. However, don’t think it just trains your glutes. It also hits your:

  • Quads
  • Hamstrings
  • Outer hip
  • Inner thighs
  • Abs
  • Low back
  • Deep abdominal muscles
  • Balancing muscles
  • Deep stabilizers in the ankle & knee

So, it’s kinda the one-stop lower body workout with a HUGE emphasis on the butt.

Best Butt Workout for Women

 

Best Butt Workout for Women - Fitness with PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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The Best Lower Body and Ab Workout

The Best Lower Body and Ab Workout

30-Minute Lower Body & Ab Ladder Workout

So, you want to train your legs and abs? Awesome – this is the workout that will do it. It’s another ladder workout and designed to push thru any fitness plateaus you might be sitting at.

Cause plateaus are fine when out hiking, but not so fine when training to be fit and awesome.

The Best Lower Body & Ab Workout

TOOLS NEEDED:

A pair of light, moderate & heavy dumbbells

The Workout

Best Lower Body and Ab Workout Ladder - Fitness with PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

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