15-Minute Strength Workout

15-Minute Strength Workout

15 Minute Strength Workout

Well, it’s been a long time.

It’s been a long time since I blogged. A long time since I filmed a workout and a long time since I shaved my legs (TMI?).

However, I have a good reason.

I opened a new boutique fitness studio in Ladner.

In addition, I also re-vamped, re-branded and renewed my website.

Whew! December was a CRAZY, and I count my blessings for two things:

  • Loving husband
  • And spiced rum

They both got me through it all.

15-Minute Strength Workout

During the madness I had very little time to workout.

For 6-weeks I simply fit in what I could, and didn’t get down on myself for not doing more.

I told myself that I knew I would get back to it. But, in the meantime I would just fit what I could in and be happy with that.

And guess what? I actually listened to myself and hence this workout

(Wow. This is definitely a sign of growing up.)

The deets:

Tools needed: A pair of heavy, moderate and light dumbbells.

Workout best for: home

Level: beginner – advanced

 

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30-Minute Full Body BOSU Ball Workout

30-Minute Full Body BOSU Ball Workout

30-Minute Full Body BOSU Ball Workout

A 30-minute full body workout using the BOSU ball, bodyweight and dumbbells.

Due to popular demand I am releasing a full body BOSU ball workout.

I try not to release workouts that require special tools, however my other two BOSU ball workouts  have a lot of views.

Collectively over 20,000 views.

Which is a lot for a channel like mine!

BOSU ball, it’s not a fad

With that many hits this tells me that A) the BOSU ball is a popular workout tool on ol’ YouTube, and B) not a lot of trainers are designing YouTube workouts with the BOSU ball.

Case in point my Strength & Cardio HIIT Workout I released a few weeks ago. This workout, in my opinion, is one of the best and funniest workouts to date. However, it only has 1,444 views.

So, why would one of my better videos have such low views?

Because EVERY fitness channel does a workout like that.

You will always find strength, cardio and bodyweight workouts on any YouTube fitness channel.

And with that much noise on YouTube it is harder to get heard when you’re a smaller channel.

I’m saving myself

Loving husband joined me this workout and I have to give him credit. He did pretty good considering the last time he was on a BOSU ball was about 12-15 years ago.

There were a few spastic moves, which will make you fall in love with him more, and some really bad looking lunges in the warm-up section.

He had an excuse though. He claims he was saving himself for the workout to come.

Uh uh.

30-Minute Full Body BOSU Ball Workout

About the BOSU ball

BOSU is pronounced “Bo,” like the boy’s name, and “Sue,” like the girl’s name. It was developed by athletic trainer David Weck in 2000.

The name BOSU started out from the acronym “Both Sides Up”, with it changing in the last few years to “Both Sides Utilized”.

I, personally, received a BOSU Ball certification in 2002 and have been working with it ever since.

While I don’t think you HAVE to one to achieve better fitness, it does offer a different element to a lot of exercises, and is kinda fun to use.

Click here to visit BOSU’s website.

30-Minute Full Body BOSU Ball Workout

Ball Body BOSU Ball Workout

 

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30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

This full body workout uses dumbbells and bodyweight to train all the muscles in your body. Great for beginners, as well as those looking for a quick weight loss workout.

I’m sure when loving husband agreed with the minister on our wedding day “to till death do us part” he never thought it would also include being dragged onto set each week and be made to film a workout.

Actually, neither did I.

But, here we are 22 years later.

He’s still above ground, we’re still married, and he’s doing his best to make himself NOT get invited back for future filmings (case in point minute 19:45 on the video. Perhaps the most ridiculous looking crossover lunges ever!).

It ain’t gonna work though.

I will keep dragging him on set. It not only gets him exercising a bit more, it also provides some comedic relief for you (while you sweat away with us), and it teaches me patience.

 The Deets

Tools needed: 1 heavy dumbbell + a pair of moderate

Where to do: home or gym

Best suited for: beginner to advanced

Sore knees?: Instead of the stationary lunges do side leg lifts, instead of pulse squats and crossover lunges hold a wall squat

30-Minute Full Body Dumbbell Workout

Wondering how to pick the right sized dumbbells? First, if you are new to exercise start light and get your form first.

Second, once you have your form you want to choose a weight that you can feel by end of the set. In my experience most women can lift heavier than they think they can.

Challenge yourself in order to see change.

My Recommendations

Beginners: 

For big body moves, such as squats, lunges, chest presses and rows: 8-10lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 5-8lb

For isolated shoulder work, such as side, rear or front lateral raises: 3-5lb

Intermediate:

For big body moves, such as squats, lunges, chest presses and rows: 12-15lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 8-10lb

For isolated shoulder work, such as side, rear or front lateral raises: 5-8lb

Advanced:

For big body moves, such as squats, lunges, chest presses and rows: 20-30lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 12-15lb

For isolated shoulder work, such as side, rear or front lateral raises: 10-12lb

The Workout

30-body-full-body-workout-exercises-blog

 

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Low Impact Total Body Strength

Low Impact Total Body Strength

Low Impact Total Body Strength

A total body, low impact workout for all levels of fitness.

I hate filming workouts on my own. It’s more fun when loving husband is with me. But, alas he cannot make it when I film during the weekday (he’s got this thing called a real job he tells me).

So, for this workout I thought I would bring Bella along with me. To keep me company.

Bell’s is my four-legged best bud.

She’s cute as a button, spoiled rotten and is a very good dog… with the exception of this workout.

She barked and barked and barked.

So, my apologizes right off the bat. This is not the most professional workout I have shoot.

But, in my defence you do get what you pay for. Hehehe.bella-looking-up-ubc

The deets

Tools needed: You will need 1 heavy dumbbell, 1 moderate and a pair of light.

Where to do: This workout is great for home or the gym.

Best for: Suitable for beginners to advanced

Sore knees?: Sub the reverse core lunges with single leg bridges, or side leg lifts

Low Impact Total Body Workout

 

The Workout

low-impact-total-body-strength-blog-exercises

 

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Total Body Strength & Cardio HIIT Workout

Total Body Strength & Cardio HIIT Workout

Total Body Strength and Cardio HIIT Workout

Strength Workout for Women

This workout you can choose. You can choose to perform just the strength portion (takes about 35-minutes), or you can stay till the end for my fantastic finisher. A 12-minute cardio HIIT focussing on the legs and abs.

Everyone wants a quick workout. I hear it all the time from people, and it even shows up in my YouTube analytics.

The shorter workouts that I record and release have more views than the workouts that take 45+ minutes to do.

However, longer workouts do:

Burn more calories.

Work more muscles, because you are at it for a longer period of time.

Train you harder – if the intensity is there.

This workout is long, and if you can do it in it’s entirety (with my cardio HIIT finisher at the end) you will be SO happy you did.

However, if you only have time for 35-minutes, then I have segmented it so you can get in an awesome strength workout. I got ya covered. Long or short workout. 

This is a fantastic strength workout for women too.

Since we start to lose lean muscle mass after the age 30, and then the years right after menopause we can lose up to 20% of our bone density it’s crucial that every woman between the ages of 30 to 65 strength train.

Total Body Strength & Cardio HIIT Workout Fitness with PJ

Total Body Strength & Cardio HIIT Workout

 

total-body-strength-cardio-hiit-full-workout-blog

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35-Minute Total Body Dumbbell Tabata

35-Minute Total Body Dumbbell Tabata

35-Minute Total Body Dumbbell Tabata

A total body Tabata workout that uses dumbbells to increase muscle tone, as well as improve your cardio.

This workout, I am sad to report, I am solo. No loving husband.

I know! It’s just not the same without him. However, I gave him a really bad cold and the day I had to film (cause I missed last week from filming from being sick myself) he was coughing, sniffling and feeling pretty crappy.

So… since I was the a-hole who got him sick, the only conceivable thing to do was to leave him at home with Netflix, a bag of chips and a Big Gulp.

35-Minute Total Body Dumbbell Tabata

 

  • A Tabata workout is a series of sets (8 in total) of one exercise, with a work time of 20-seconds a set. While the work time is short, it makes up in intensity though.
  • For a true Tabata workout the exercises must be intense (a 9 and 10 out of 10 in the RPE scale).

The science of Tabata.

Research has shown that a Tabata workout can produce the same, and if not better, results for increased fitness, improved heart function and weight loss just the same as longer, less-intense workouts.

This is great news since the number one cited reason for not working out is lack of time.

35-min-dumbbell-tabata-full-workout-blog

 

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