Bootcamp Workout for Women

Bootcamp Workout for Women

30-Minute Bootcamp Workout for Women

This 30-minute bootcamp circuit workout is perfect for all levels. Using only one pair of dumbbells this is a great workout for home too.

As well, there are no burpees in this workout! Which is very rare for a bootcamp, so you’re welcome. ox PJ

TOOLS NEEDED

A pair of moderate dumbbells

THE WORKOUT

1. Goblet squat
2. 1 leg offset deadlift
3. Other leg
4. Sumo jump out squats
2 x 45sec

5. Bent over row to reverse flys
6. Shoulder press to tricep extension
7. Jumping jax
2 x 45sec

8. Side to front shoulder raises
9. Tricep kickbacks
10. Squat thrusts
2 x 45sec

11. Russian twists
12. Plank
13. Dumbbell pass ab drill
14. Reverse curls
1 x 40sec

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

BOSU Ball Full Body Cardio

BOSU Ball Full Body Cardio

20-Minute BOSU Ball Full Body Workout

This total body workout uses the BOSU ball to get train the muscles, and get the heart rate up.

So, go grab your BOSU ball for a full body, fat burning cardio workout.

*TIP: this can be done without a BOSU, or you can also sub a STEP in

 

TOOLS NEEDED

BOSU Ball (optional)

THE WORKOUT

1. Squat up & over
2. Knee up side to back
3. Other leg
4. Frogger push up
5. Knee jump to back lunge
6. Other leg
7. Sit to stand (with jump)
8. Tap & squat thrust

2 x 45sec

 

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

Cardio & Strength #12

Cardio & Strength #12

CARDIO & STRENGTH #12 FOR WOMEN OVER 40

Another strength & cardio combo workout. It’s the full meal deal! You’ll get an awesom workout for both the muscles, and the heart and lungs, while also burning a TON of calories.

A great cardio and strength workout for women, for home or at the gym.

 

TOOLS NEEDED:

Tools: a pair of moderate and heavy dumbbells

I also recommend these foam wedges for our mountain climbers and plank drills.
 

THE WORKOUT

1. Fast squats
2. Squat jumps
3. Mountain climbers
4 x 20sec

4. Weight squat
5. Staggered deadlift
6. Other leg
3 x 45sec

7. Reverse flys
8 Should presses
9. Tricep extensions
3 x 30sec

10. Long jump + shuffle
11. Skater to crossover lunge
4 x 30sec

12. Hi pull (left)
13. Hi pull (right)
14. Bicep curls
15. Lunge (left)
16. Lunge with back taps
17. Lunge (right)
18. Lunge with back taps
2 x 40sec

19. Plank
20. Toe touch crunch
21 Bicycle crunches
2 x 30sec

 

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

Cardio & Strength #11

Cardio & Strength #11

CARDIO & STRENGTH #11 FOR WOMEN OVER 40

I love doing these cardio & strength combo workouts! You will get a great workout for both the muscles, and the heart and lungs, while also burning a TON of calories.

A great cardio and strength workout for women, for home or at the gym.

 

TOOLS NEEDED:

Tools: a pair of moderate and heavy dumbbells

I also recommend these foam wedges for our mountain climber and high planks drills.
 

THE WORKOUT

1. Mountain climbers 8 x 20sec

2. Lunge
3. Other leg
4. High plank shoulder taps
5. Chest press
3 x 45sec

6. Jumping jacks burpees 8 x 20sec

7. Sumo squat
8. 2 arm row
9. Dumbbell together chest presses
10. Bicycle crunches
3 x 45sec

11. Pop squats 8 x 20sec

 

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

BOSU Strength Workout

BOSU Strength Workout

35-Minute BOSU Strength Workout

Join me for a total body workout using the BOSU ball. Great for beginners to advanced. I focus on hitting all the muscles in the body, with some added love to the abs.

 

TOOLS NEEDED

BOSU ball (however you could totally do this without one!)

1 heavy dumbbell

The Workout

1. Alternating plank ups
2. Crunches on the BOSU
3. Squat on the BOSU
3 x 45sec

4. 1 arm row
5. Other arm
6. Lower back twists on the BOSU
3 x 45sec

7. Bulgarian lunge
8. Other leg
9. Oblique crossovers on the BOSU
3 x 45sec

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

Bootcamp Workout for Women

Ladder Strength & Stretch for Women

25-Minute Ladder Strength & Stretch Workout for Women

This workout is a total body workout, using dumbbells, performed in a ladder-style. Each new set we step, or ladder, the time down, for three sets in total.

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

1. Side lunge
2. Other leg
3. CHEK Press
4. 2 arm row
5. Depth squat
6. Press to tricep extension
7. Reverse flys

1 x 50sec
1 x 45sec
1 x 40sec

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

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

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

14-DAY BOOTY LOVE CHALLENGE

 

My biggest, baddest challenge to date!

14 days of booty defining workouts + 14-day healthy meal plan + a community cheering you on every step of the way.

FREE! Sign up today & save your spot.

Challenge kicks Saturday July 18

Awesome! You're in. Keep your eyes on your In-Box for more details.