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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ladder Strength & Stretch 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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Beginners Total Body Strength

Beginners Total Body Strength

30-Minute Beginner’s Total Body Strength Workout

This workout will teach you the basics of using dumbbells, while also giving you a total body workout. Perfect for beginners, and for everyone else – simply grab heavier dumbbells and join us! I think you’ll find you’l get what you need from this workout.

 

TOOLS NEEDED

 A pair of heavy, moderate and light dumbbells

The Workout

1. Squat
2. 1 arm row
3. Other arm
3 x 40sec

4. Chest press
5. 1 leg bridge
6. Other leg bridge
3 x 40sec

7. Bicep curls
8. Seated behind head tricep extensions
9. Side lateral raises
3 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

Total Body Strength & Abs

Total Body Strength & Abs

30-Minute Total Body Strength & Abs Workout

This total body workout targets the abs by performing a lot of 1-sided moves. This, in turn, fires up the deep ab muscles and the obliques. 

 

TOOLS NEEDED

A pair of light & moderate dumbbells

The Workout

1. Renegade row
2. Squat with twists shoulder press
3. Other arm
4. Off set stationary lunge
5. Other side
6. 1 arm/leg chest press
7. Other side
8. Side plank with reverse fly
9. Other side

3 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 HIIT for All Levels

BOSU Ball HIIT for All Levels

35-Minute BOSU Ball HIIT for All Levels

Whether you jump, or don’t jump, this workout will get your heart rate up while strengthening all the muscles as well.

Throughout I show different modifications of the exercises so you can adapt to your level and how you’re feeling today.

I would also love to know if you did this using a STEP. Cause, you totally could with a few tweaks. But let me know, I would love to hear from ya.

 

TOOLS NEEDED

BOSU ball or a STEP

A pair of heavy dumbbells

1 light dumbbell

The Workout

BOSU-Ball-HIIT-cardio-strongth-workout-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

Home Dumbbell Workout

Home Dumbbell Workout

35-Minute Home Dumbbell Workout for Women

It’s my birthday on Saturday. I’m still not sure how I feel about it.

On one hand it’s a year to celebrate, since it’s the last time I’ll be in my 40’s. On the other hand it’s kinda a dumb year cause I’ll be living in the shadow of 50 for the next 12 months.

Loving husband, when he turned 49, just told everyone he was 50. He said it helped adjust to being the big 5-0. I really don’t think I need 2 years of being 50 though.

So I think, instead, I will toast myself on Saturday and embrace 49 and all it’s 49-ish pros and cons.

 

TOOLS NEEDED

A pair of light dumbbells

The Workout

Home-dumbbell-workout-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

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