15-Minute-Awesome-Abs

15-Minute-Awesome-Abs

15-Minute Awesome Abs

 

If you need an ab workout that is quick and to the point (ie. makes your abs burn), then you are gonna LOVE this 15-minute ab workout.

 

Using a series of abdominal moves that target all the muscles of the mid-section, with higher-intensity ab exercises in-between, you are left with a workout that delivers.

 

My Top 25 Fitness Quotes

 

1. The best ab exercise is 5 sets of stop eating so much crap.

 

2. You don’t get the ass you want by sitting on it.

 

3. Cause my trainer can’t count is the reason I have trust issues.

 

4. I don’t trust words. I trust action.

 

5. Personally victimized by my trainer.

 

6. I am the personal trainer your mother warned you about.

 

7. Goal weight: Sexy as Hell.

 

8. Life has it’s up and downs. Around here we call them squats.

 

9. If at first you don’t succeed, fix your ponytail and try again.

 

10. Strong is the new sexy.

 

11. Don’t be upset with the results you didn’t get with the work you didn’t do.

 

12. The only time you’re allowed to get low in your life is during your squat.

 

13. Your legs are not giving out. Your head is giving up.

 

14. Sweat. Smile. Repeat.

 

15. Fitness is like a relationship, you can’t cheat and expect it to work.

 

16. The body achieves what the mind believes.

 

17. In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.

 

18. The only BS I need in my life is breakfast and squats.

 

19. Be fearless in the pursuit of what sets your soul on fire.

 

20. The questions isn’t who is going to let me; it’s who is going to stop me.

 

21. Don’t watch the clock.; do what it does. Keep going.

 

22. Sometimes you win and sometimes you learn.

 

23. Great things come to those who don’t wait.

 

24. I ate healthy and exercised today. I better wake up skinny.

 

25. My brain said “crunches”, but my stomach auto-corrected it to “cupcakes”.

Tsawwassen-Dyke 

The Workout

 

Ab Workout-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

No Equipment Workout

No Equipment Workout

No Equipment Workout

I’m getting ready for my 2-week vacation through Georgia and South Carolina. Which is why this particular workout uses no equipment.

I wanted to record a great total body workout that you can do anywhere – like when on vacation.

You see, I am a firm believer of working out when you travel (shocker, uh!).

Think of it this way, you didn’t spend the last X number of days/weeks/month/years to get to where you are to only throw some of it away cause of a one or two week vacation.

And, you will lose it.

Experts call it the detraining period and you can expect to lose both strength and aerobic capacity in a two week period.

I know, personally, I lose aerobic a lot faster than my strength.

So, I always make a point of doing some sort of run, or bodyweight circuit at least two or four times a week when away.

The Studio

My happy place 🙂

The Workout

 

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

Mini-Band Workout

Mini-Band Workout

Mini-Band Workout

I have never really worked with mini-bands until we opened The Studio.

Now, I try to use them in every class I teach.

I love the mini-band!

And, I also love that it is cheap and lightweight, making it easy to go anywhere you do.

Click here to purchase a mini-band online, or head to your nearest fitness store and grab one.

30-Minute Mini Band Workout

The Workout

 

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

40-Minute Full Body Circuit

40-Minute Full Body Circuit

40-Minute Full Body Circuit

We are everywhere in this workout.

And by everywhere I mean we are standing, we are on the ground, our intervals are super short, and sometimes longer.

We do some cardio, some weights and some stretch.

We use our bodyweight and weights.

Like I said, we are everywhere.

It’s awesome, you’re gonna love it!

Netflix Series I Recommend

This list is TOTALLY unrelated to this workout, or any workouts for that matter.

But… I thought what the hell? Maybe people will find it interesting. Or not.

The Last Kingdom

About the Vikings trying to claim the last kingdom of England. Amazing acting, fight scenes, story line and the lead character is not too hard to look at. Just saying.

The Fall

Sadly there are only 3 seasons of this crime-detective show. It stars Gillan Anderson as the detective and Jaime Dornan as the serial killer. I loved this series.

The OA

I don’t even know how to describe this show, expect that it’s awesome. The lead is a blind girl who has gone missing for seven years ago, and returns home, in her 20s with her sight restored, as well as a few other abilities. Can’t wait for season 2.

Riverdale

I watched this cause we thought it was a joke. A series about Archie, Jughead and Betty – in today’s time? WTHell? But, it is good. Jughead is homeless, his dad is a Hell’s Angel type dude, Ritchie has an affair with a teacher and Veronica’s dad is a mobster in jail. This show is seriously addicting.

Jessica Jones

Jessica Jones is a marvel character – so if you don’t like super hero shows stay away from this series. But, I love it. She’s tough, she’s mouthy and she drinks like a fish. She’s basically my newest girl crush.

House of Cards

Goes without saying, House of Cards needs to be on any must-watch list, however I am finding the newer seasons not nearly as good as season 1 and 2. You?

Sense8

Loving husband and I are addicted to this show and can’t wait for season 2. The premise of Sense8 is that eight strangers from all over the world who can mentally linked to each other, and the secret government agency hunting them down. Some of the best acting on television can be found on this series.

Stranger Things

Wow, this series rock! It is a sci-fi about a lost boy, a government lab steeped in terrible secrets, a mother who won’t rest until her son is found, and a weird little girl with a fetish for Eggo waffles.

The Crown

I adore the Queen, and even more so after watching this bio-series about her becoming the Queen of England. She is one tough woman.

The Killing

This series has wrapped itself up, with no more new seasons, but don’t let that stop you from watching. If you love crime drama’s (like The Fall listed above), you’ll love this series.

Marcella

A British crime series about a very, seriously flawed detective. However, those are the kind of characters I like.

The workout

 

 

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

10-Minute Lower Body Workout

10-Minute Lower Body Workout

10-Minute Lower Body Workout

So, I filmed this workout… twice.

And not because I love being in the Studio, by myself working out while talking to a camera.

Nope. Instead, it’s because I am an idiot and forgot to turn the mic on the first time.

Menopause has made me stupid.

Otherwise normal tasks are now only accomplished if I A) have a list, and B) I remember to read my list.

I was so worried about my mindset that the other night I went to my computer to Google “Early onset dementia”. Only to forget why I turned on my computer when I got there.

Okay, maybe it’s not that bad.

But, I will admit to losing my car key the other day, only to find it in my hand.

Sigh. What’s a girl to do?

 

The workout

 

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

25-Min Bodyweight Cardio Workout

25-Min Bodyweight Cardio Workout

25-Minute Bodyweight Cardio Workout

I hate cardio.

However, I need cardio and so do you.

Cardio training not only burns calories it also trains our most important muscle in the body — our heart.

How hard should you be training?

In order to get the maximum amount of benefits from any type of fitness training you need to hit certain targets.

In weight training, you should be completely fatigued by the end of your set.

In stretching, you should feel the muscle(s) you are trying to stretch, and in aerobic (or cardio) training you should be hitting 60-80% of your target heart rate.

Click here to calculate your target heart rates (all you need to know is your resting heart rate).

The workout

 

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 👊🏼