15 Minutes to a Stronger Low Back

15 Minutes to a Stronger Low Back

15 Minutes to a Stronger Lower Back is a workout that I created for people who sit a lot during their day and could use a little strengthening and lengthening of the spine. Strengthen your low back with this little workout. Enjoy!

1. Cat & cow
2. Lunge with twist
3. Deep squat, shoulder ROM
4. Child’s pose to cobra
5. Plank with reach
6. Side plank with reach
7. 4 point opposite arm and leg lift
8. Leg drops
9. Airplane

15 Minutes to a Stronger Low Back

 

 

15 Minutes to a stronger lower back - Fitness with PJ

 

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Upper Body & Ab Workout for Women

Upper Body & Ab Workout for Women

This Upper Body and Ab Workout for Women will tone ya, strengthen ya and make ya all happy and sweaty. Trainer’s promise.

1) Offset hands push up
2) 2 arm row
3) Bicycles
4) Chest fly + crunch
5) Kneeling reverse flys
6) Spiderman mountain clmber
7) Tricep presses
8) Pullover with leg drop
9) Wide 1-arm row

Upper Body & Ab Workout for Women

 

Upper Body and Ab Workout - Fitness with PJ

 

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

The Best Lower Body and Ab Workout

The Best Lower Body and Ab Workout

30-Minute Lower Body & Ab Ladder Workout

So, you want to train your legs and abs? Awesome – this is the workout that will do it. It’s another ladder workout and designed to push thru any fitness plateaus you might be sitting at.

Cause plateaus are fine when out hiking, but not so fine when training to be fit and awesome.

The Best Lower Body & Ab Workout

TOOLS NEEDED:

A pair of light, moderate & heavy dumbbells

The Workout

Best Lower Body and Ab Workout Ladder - Fitness with PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

No Squat No Lunge Leg Workout

No Squat No Lunge Leg Workout

This week’s workout is the perfect workout to do if you have knees that just don’t want to squat or lunge because of an injury, arthritis, or if they are just plain ol’ tired.

My No Squat No Lunge Leg Workout will target all the muscles of the lower body, in particular the hips, hamstrings and glutes. Three important muscle groups to get (and keep) strong for healthy knees.

Today’s workout you will need:

  • A pair of heavy dumbbells (ie. 10lb, 12 or 15lb)
  • A stability ball
  • A mat

No Squat No Lunge Leg Workout

No No Lunges Leg Workout - Fitness with PJ blog full workout

 

 

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

24-Minute Ab HIIT Workout

24-Minute Ab HIIT Workout

This is the perfect workout to do if you want a quick, effective, core-concentrated workout. It is also the perfect workout to do if you find you suffer from EADD (exercise attention deficit disorder), in other words you get bored easily and have a hard time focussing on workouts that last too long, or have too many sets.

And, it is the perfect to do to help ramp up your metabolism and get your body revved up. Push play below and join me!

24-Minute Ab HIIT Workout

24-Min Ab HIIT Workout - Fitness with PJ full workout description

 

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

Total Body Meltdown

Total Body Meltdown

Total Body Meltdown

Wow, I am so proud of this Total Body Meltdown Workout and I am praying (well, okay, I don’t really pray… so let’s say I am hoping) that you love this workout too. My fingers and toes are crossed.

Now… yes, I know it is a long workout.

And… yes, I know that you need to really commit to do this workout.

But, I promise you that the results will be amazing and you will feel even more amazing after it’s done. Trainer’s promise.

Total Body Meltdown

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells

The Workout

Total Body Meltdown Workout - full workout

 

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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