Sore Knees Total Body Workout

Sore Knees Total Body Workout

Sore Knees Total Body Workout

A workout hitting all the muscles in the body, without any squats, lunges or jumping.

I am getting old. That is what I told myself after filming season 7 of “Fitness with PJ” for Delta Cable.

For those of you who don’t live locally, or have Eastlink cable in Canada, I have a 30-minute fitness show called “Fitness with PJ“.

It’s a lot of work to put together, but we have a lot of viewers who do the workouts, and Delta Cable is pretty awesome to work with.

This coming season is our 7th, and as always, we filmed for the entire season in the summer.

For season 7 (airing in October) we filmed in July.

On July 18 I filmed 13 fitness episodes through the course of four days.

Nine of those workouts were filmed within a 72 hour time period!

In addition, we filmed outdoors, which means it’s hot like a son of a gun, and under bright lights making it even hotter than a son of a son of a gun.

Add menopause and hot flashes… and well you get the gist.

Even my hands were exhausted after filming.

However, what bothered me the most were my knees.

I have never had problems with my knees so the only thing I could chalk this new pain up to was overuse.

I simply performed too many squats, too many lunges and did too much jumping in one week.

My 46-year old knees said “enough is enough, princess”.

This is why I filmed this workout. I wanted to give other women an alternative.

Cause yeah you may have sore knees, but you can still train your upper body. You can still train your core and you can still hit areas of your legs with knee-friendly moves (unless your physio said no. Please listen to your physio!).

Okay little grasshopper? Okay!

Sore Knees Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – intermediate

 

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25-Minute Total Body Pump

25-Minute Total Body Pump

25-Minute Total Body Pump

A total body workout – shaken not stirred. 

Wow, it’s been a ling time since I blogged. How long you wonder? Well, the last blog I dropped was back in May.

That’s a 3-month break in real time and like a 2-year break in terms of the internet.

My break was much needed, though. While I love what I do I hit a wall and needed some time to recoup, regroup and rejuvenate (sh!t, I should write copy for spas).

It’s good to be back though.

25-Minute Total Body Pump

Tools needed:

A pair of light, moderate and heavy dumbbells

Workout best for:

Home or gym

Workout rated for:

Beginner – advanced

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Best Ab Workout

Best Ab Workout

Best Ab Workout

10 Best Ab Exercises Workout

In today’s workout video I lead you through my favourite, and best, ab exercises.

This full ab workout will train every muscle in your core. Trainer’s promise.

10 Best Ab Exercises Workout

10 Best Ab Exercises Workout - Fitness with PJ

10 Best Ab Exercises Workout - full workout Fitness with PJ

 

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20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

Best butt exercises for women!

When I was training for my fitness competition I completely transformed my rear end (see below), and I used these glute exercises in today’s 20-Minute Booty Lift to do so.

Not only is a good-looking tush nice to have, strong glutes are also:

  • Important because they are our body’s largest muscle group
  • Used for every move we make with our legs – from extending at the hips, to swinging the leg outward, to rotating the leg laterally, and to tilting the pelvis backward
  • Crucial for any sport and athletic move (like squatting, lunging etc.)
  • Needed for healthy knees. The glutes help to pull your thighbone (femur) rearward during hip extension (think walking and running). This, in turn, keeps the femur tracking properly and knee pain at bay.
  • Vital with banishing low back pain

Best Butt Exercises for Women

 

Best Butt Exercises for Women

 

20-Min Booty Lift Workout- Best Glute exercises for women

My Booty Transformation

20-Min Booty Lift Workout- Best Glute exercises for women

 

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The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

Best lower back stretches – right here!

I loved filming this workout “The Best Lower Back Stretch Routine”. You see it’s a treat when I can film a workout not be a sweaty mess afterwards!

This particular workout is pretty much for EVERYONE!

If you:

  • Sit a lot during the day
  • Have low back pain
  • Have had low back pain
  • Want to improve the mobility of your hips and spine
  • Need to unwind before bed
  • Or, need to get the body moving in the AM

This is the perfect workout for you.

So… you see what I mean. The Best Lower Back Stretch Routine is pretty much for everyone.

The lumbar spine has 5 motion segments. Most twisting and bending is divided among those segments, although the majority of the motion takes place in the lowest two segments, called L4-L5 and L5-S1.

The structures in these two lowest segments are the most likely to wear down over time or be injured.

The Best Lower Back Stretches - Fitness with PJ

That smoking — the bad habit that increases the risk of dozens of diseases — can also lead to backaches.

One study found that smokers are nearly a third more likely to have low back pain compared to nonsmokers.

6 Common Culprits to Low Back Pain

1/ Too much sitting. The body was meant to move, not stay static for long periods of time. If you are stuck sitting make it a point to get up and move every 20-minutes for 30-seconds.

2/ Bulging or ruptured disks. Disks act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disk disease is often found incidentally when you undergo spine X-rays for some other reason.

3/ Skeletal irregularities. Back pain can occur if your spine curves abnormally. Scoliosis, a condition in which your spine curves to the side, also may lead to back pain, but generally only if the scoliosis is severe.

4/ Arthritis. Osteoarthritis can affect the lower back. In some cases arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.

5/ Osteoporosis. Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle.

6/ Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement may strain back muscles and spinal ligaments. If you aren’t in shape and place constant strain on your back it may cause painful muscle spasms.

The Best Lower Back Stretches

 

10 Ways to Keep Low Back Pain Away

In addition to the workout above!

1/ Get more exercise. While you may think it best to rest your back if it’s hurting, experts recommend the opposite. Regular physical activity can help ease the inflammation and muscle tension.

2/ Watch your weight. Extra pounds, especially around the mid-section, can make back pain worse by shifting your center of gravity and putting strain on your low back.

3/ If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to the spinal discs (not to mention what it does to the rest of the body).

4/ Sleeping position. If you are prone to back pain sleeping on your side with your knees pulled up a bit and a pillow in-between them may help ease the pain. Back sleeper? Then put another pillow under the knees.

5/ Posture. Pay attention to your posture and when seated be sure to push the bum to the far back of your chair and keep your knees a bit higher than your hips. Standing for long periods of time? Position one foot higher than the other using a small stool.

6/ Avoid high heels. Sorry, but high heels shifts your center of gravity and places a strain on the low back. Stick to one-inch heels if you can.

7/ Stash the skinny jeans. Tight clothing interferes with bending, sitting and walking – all of which can aggravate low back pain.

8/ Lighten your wallet. For you men out there, sitting on overstuffed wallets can cause discomfort and pain. Lighten it up, or take it out of your pocket when seated (such as when driving).

9/ Pick the right purse. Messenger bags are best for the back (where the strap hangs on the opposite shoulder of the bag). These types of bags help to distribute the weight more evenly and keeps your shoulders and back pain-free.

10/ Forget the back braces. There are a variety of braces on the market and while they may be helpful after certain kinds of surgery they is absolutely no evidence that these braces can help treat chronic pain. In fact, they can actually add to the pain as the muscles will get lazy because they are not being used everyday to stabilize the spine.

 

The Best Lower Back Stretches - Fitness with PJ

 

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20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

If you want an efficient workout, this is it! My 20-Minute Full Body Dumbbell Workout leaves no muscle behind.

We cycle through 20 exercises, once through, using a pair of dumbbells so you can:

A) Workout in the comfort of your home

B) Get all the major muscle groups trained and toned in your body, as well as the stabilizers and core

Each move will target an opposing muscle group, alternating between the upper and lower body, while also getting some great ab work in too.

Tools needed:

Beginners: a pair of 5lb, 8lb, 10lb

Intermediate: a pair of 5lb, 8lb, 10lb, 12lb

Advanced: a pair of 8lb, 10lb, 12lb, 15lb (and super advanced 20lb)

20-Minute-Full-Body-Dumbbell-Workout-Fitness-with-PJ-Blog

20-Minute Full Body Dumbbell Workout

 

20-Minute-Full-Body-Dumbbell-Workout-Fitness-with-PJ-Blog

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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