Total Body Strength & Cardio HIIT Workout

Total Body Strength & Cardio HIIT Workout

Total Body Strength and Cardio HIIT Workout

Strength Workout for Women

This workout you can choose. You can choose to perform just the strength portion (takes about 35-minutes), or you can stay till the end for my fantastic finisher. A 12-minute cardio HIIT focussing on the legs and abs.

Everyone wants a quick workout. I hear it all the time from people, and it even shows up in my YouTube analytics.

The shorter workouts that I record and release have more views than the workouts that take 45+ minutes to do.

However, longer workouts do:

Burn more calories.

Work more muscles, because you are at it for a longer period of time.

Train you harder – if the intensity is there.

This workout is long, and if you can do it in it’s entirety (with my cardio HIIT finisher at the end) you will be SO happy you did.

However, if you only have time for 35-minutes, then I have segmented it so you can get in an awesome strength workout. I got ya covered. Long or short workout. 

This is a fantastic strength workout for women too.

Since we start to lose lean muscle mass after the age 30, and then the years right after menopause we can lose up to 20% of our bone density it’s crucial that every woman between the ages of 30 to 65 strength train.

Total Body Strength & Cardio HIIT Workout Fitness with PJ

Total Body Strength & Cardio HIIT Workout

 

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35-Minute Total Body Dumbbell Tabata

35-Minute Total Body Dumbbell Tabata

35-Minute Total-Body Dumbbell Tabata

A total body Tabata workout that uses dumbbells to increase muscle tone, as well as improve your cardio.

This workout, I am sad to report, I am solo. No loving husband.

I know! It’s just not the same without him. However, I gave him a really bad cold and the day I had to film (cause I missed last week from filming from being sick myself) he was coughing, sniffling and feeling pretty crappy.

So… since I was the a-hole who got him sick, the only conceivable thing to do was to leave him at home with Netflix, a bag of chips and a Big Gulp.

Tabata Workout

  • A Tabata workout is a series of sets (8 in total) of one exercise, with a work time of 20-seconds a set. While the work time is short, it makes up in intensity though.
  • For a true Tabata workout the exercises must be intense (a 9 and 10 out of 10 in the RPE scale).

The Science of Tabata

Research has shown that a Tabata workout can produce the same, and if not better, results for increased fitness, improved heart function and weight loss just the same as longer, less-intense workouts.

This is great news since the number one cited reason for not working out is lack of time.

 

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40-Min Total Body Cardio Weight Loss Workout

40-Min Total Body Cardio Weight Loss Workout

40-Minute Total Body Cardio Weight Loss Workout

Non-stop cardio that you can do at home. A great weight loss workout.

Cardio is always something I have hated to do.

This hasn’t been from lack of trying to love it, though.

Through the years I have competed in 10km runs, half marathons, triathlons and bike races, yet 22 years later I’m still not a fan.

There’s a couple of reasons cardio doesn’t have my heart.

First, I don’t like spending a long time on any one thing. It bores the hell out of me! (With the exception of hiking. I can hike for hours, and maybe that’s because it’s so much fun dragging loving husband up and down mountains.)

I am also adverse to being in large groups of people. I love exercise for it’s solo-ness (Don’t get me going about having participated in the Vancouver Sun Run. The most crowded run on the planet, if not the galaxy, and where you need to train in the art of defense first, then running.).

However,  I do love getting my heart rate up and I love to sweat.

So… through the years I perfected a variety of home cardio workouts that keep my attention, while also improving my fitness – and workouts that don’t leave me with any damn saddle sores (damn you bike seat!).

Total Body Cardio Weight Loss Workout

 

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

  

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Partner Stretches

Partner Stretches

Partner Stretches

Have you ever had a Thai massage? OMG, if you haven’t you must! It’s like yoga, but someone else does all the heavy lifting.

You just lie there while someone else stretches you. It’s pure bliss.

I have had a few and even took a Thai Yoga Massage course a number of years ago.

But, another way to bliss (which is also much easier on the the ol’ wallet) is to stretch with a partner.

A partner stretch workout (where one person guides your limbs into deep stretches) can help you:

  • Relax
  • Refresh
  • Lengthen
  • Improve your mobility

Partner Stretches

Today’s workout guides you through a 17-minute partner stretch session. I emphasize opening the hips, stretching the hamstrings and making the low back all happy and smiley (low backs can smile – honest.).

In this workout I take you step-by-step through each stretch, so you can confidently stretch your partner.

Afterwards all you have to do is rewind the workout for your partner to listen to my cues while you get to lie there and be stretched!

Awesome, eh?

In this video loving husband got all the love.

Me. I got nothing. No stretches. No bliss. Nothing.

He owes me.

 

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20-Minute No Jump Cardio Workout

20-Minute No Jump Cardio Workout

20-Minute No Jump Cardio Workout

A 20-minute cardio workout you can do in your living room – with absolutely no jumping! 

“You look like a spaz!”. Was the first thing to leave my lips when I turned around and saw how loving husband was interpreting my squat and hamstring curl combo.

I wasn’t being mean. It was just the honest truth.

He was doing some weird and funky things with his arms, he was barely bending his knees and his squat, well, it just looked super awkward and hard on his knees.

But… he tries and he must really love me to come on each week to workout and be mocked (slightly) by yours truly.

So bless his big spastic heart.

20-Minute No Jump Cardio

 

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – intermediate

All women gain weight as they get older.

Someone said that to me a few years ago and I’m here to tell you that that is bullsh*t.

Yes, as we get older it’s easier to gain weight, but it’s because we are doing the wrong things in the gym and the kitchen.

We have to be smarter with our health and weight loss plan, after the age of 40.

If you want the plan and the secret to to keeping your waistline, click here.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength and Ab Workout

A 25-minute total body workout, using no equipment, with emphasis on the abs!

Guess what?

Loving husband is back!

He has agreed to film workouts with me again, with the promise that he gets to do all the easy and modified moves.

So, I said of course and then conveniently forgot about my promise and made him do three rounds of burpees in this workout.

Oops. My bad.

Your burpee looks like crap

We have a special burpee and squat drill at the end and loving husband’s burpees were SO BAD all I could do was laugh.

And I did.

I laughed so hard I could barely do them (at least that’s my story and I’m sticking to it).

If anything, you have to tune into his version of the burpee – it’s at the 22:00 minute mark – and then watch it from there.

It should be a smile on those lips of yours.

Bodyweight Strength & Ab Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 25 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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