Booty Band Butt & Thighs Burnout

Booty Band Butt & Thighs Burnout

BOOTY BAND BUTT & THIGHS BURNOUT FOR WOMEN

Booty Band Workout for women that will tone the butt and thighs! You will love this workout.

And… if you don’t have a booty band this workout will get ya toned.

 

TOOLS NEEDED:

Grab my fave booty bands here:
Fabric, non-slip
Latex

 

THE WORKOUT

1. Squat with side to side taps
2. Static squat with leg tap outs (ladder 8-1 reps)
3. Squat with hip extension
4. Squat with step outs
5. Full squat
6. Bridge
7. 1-legged bridge
8. Other leg
9. Static hold 1-legged bridge with leg lowering
10. Other side
2 x 40sec

11. Side lying leg lifts
12. Pulses
13. Other leg
14. Other leg pulses
2 x 30sec

 

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SHOULD BE DOING

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PJ ox

Ab HIIT for Home for Women

Ab HIIT for Home for Women

AB HIIT FOR HOME FOR WOMEN

This ab HIIT workout will train the core, while also burning a ton of calories.

The perfect workout for home!

 

TOOLS NEEDED:

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

THE WORKOUT

1. Jumping jacks
2. Tap with leg sweep mountain climber
3 x 30sec

2. Squat jumps
3. Plank with shoulder taps
3 x 30sec

4. Pop squats
5. Star crunch
3 x 30sec

6. Plank jacks
8. Bicycle crunches
3 x 30sec

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

10 Fit Tips for Beginners

10 Fit Tips for Beginners

10 Fit Tips for Beginners | Fitness Advice for Beginners

My top tips to starting, and maintaining, a healthy lifestyle and fitness routine.

Keep it simple. Don’t start too much at once. Pick a habit, nail it for a few weeks & then add another healthy habit.

If an exercise hurts – stop! Muscle burning is fine, but an exercise that hurts or gives you discomfort later needs to be modified.

Add 1 green veggie a day. They are super nutritious and green veggies, like lettuces, cucumbers, asparagus, green beans, will fill you up without any harm to waistline.

Don’t skip the carbs. Our muscles need healthy carbs. Try adding sweet potatoes, oatmeal, fruit and whole grains into your daily diet.

Stay away from extremes. We can only handle “extreme” dieting for a short time. Think lifestyle, not a quick five or ten pounds.

Reduce salt and sugar intake. Read your food labels, and prep as many meals as you can – packaged meals can be high in sodium and/or sugar.

Always exercise on a Monday. Start the week with a workout and chances are higher you’ll continue that momentum as the week goes.

Try to walk more than you drive. See where, in your day, you can add incremental movement.

Walk off a big meal. This will help stabilize the blood sugar levels, which in turn will help keep your metabolism steady.

Smile more, stress less. Meditation will help with this, learn to quiet the mind and happiness, and better health, will follow.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Ab Workout for Women

Ab Workout for Women

15-Minute Ab Workout for Home

Want to work the abs? Then you’ll love this 15-minute ab workout.

And for added burn add this workout with of my HIIT workouts 👊 Make sure you drop a comment under the video & let me know what you thought.

TOOLS NEEDED

None

THE WORKOUT

1. 3 legged dog
2. Butterfly crunches
3. Other leg – 3 legged dog
4. Bicycles
5. Side plank with oblique crunch
6. Other side
7. Scissor downs
3 x 30sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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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

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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