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

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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

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PJ ox

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Chisel Club Cardio

Chisel Club Cardio

30-Minute Home Cardio Workout

Join me for a 30-minute cardio workout for all levels. No tools required! Low and high impact exercises shown.

TOOLS NEEDED

A towel to wipe the sweat 

The Workout

1. Plank walks (or hold a plank)
2. 2 squats + 1 jump squat (or squat only)
3. Sumo squat + pulse
4. Walk to 1 leg mountain climber (or walk outs only)
5. Shuffle, shuffle, lunge (or alt reverse lunges)
2 x 45sec

6. Mountain climber crossovers
7. Alternating side lunges
8. Bicycle crunches
9. Bridges with jump outs (or no jump)
2 x 45sec

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PJ ox

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Beginner Legs & Abs

Beginner Legs & Abs

45-Minute Beginner Legs & Abs Workout

A 45-minute beginner workout focussing on the legs and abs. This is also a great workout to do if you have knee pain, or sensitive knees. We do a really great series of moves targeting the glutes and outer hips – which can contribute to knee pain if weak.

 

TOOLS NEEDED

 A light pair of dumbbells

The Workout

1. Prone squats
2. Ab crunches
3 x 45sec

3. Sumo squat
4. Plank with alternating knee lifts
3 x 45sec

5. Alternating reverse lunges
6. Plank on hands with shoulder taps
3 x 45sec

7. 1-legged bridges
8. Side leg lifts
9. Clams
3 x 45sec & then same set/reps with other leg

 

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PJ ox

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Beginners Cardio Workout

Beginners Cardio Workout

20-Minute Beginners Cardio Workout

A 20-minute low impact cardio for beginners, or anyone else who is craving a low impact, sweaty workout. 😅 Seriously, this workout is awesome and I think beginners to intermediate exercisers will LOVE it.

But… the proof is in the pudding. So, press play and give it a try for yourself.

 

TOOLS NEEDED

None

The Workout

1. Squat side to side tap
2. Alternating knee up with arm press
3. Star jax
4. Repeater knee
5. Other leg
6. Sumo squat with knee up
7. Crab walks
8. Alt crossover lunge with shoulder blade squeeze

3 x 30sec

 

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PJ ox

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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

 

21 DAY FITNESS PROGRAM

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PJ ox

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