21 Days to a fitter you

Let’s do this!



Need direction, motivation, assistance getting to your goals, while at home?

Whether you have been working out for years, or been meaning to start for years, this 21 Day Program was put together with one goal in mind…

…give you some muscles to show off!

What’s Involved?

5 workouts a week

All the workouts can be done at home, and are under an hour

Little to no equipment needed

Each workout comes from my YouTube channel and only requires bodyweight, or one to two pairs of dumbbells.

Daily emails

For 21 days you will receive a some of the best content I have. Whether it’s your workout for the day, a fit tip to keep you going, or some fitness inspiration – I’ve got your back!


Hey good looking! If we’ve never met I’m PJ Wren and I’m YouTube’s favourite trainer for women over 40.

For over two decades I’ve been a personal trainer, health coach, and head cheerleader for thousands of women over 40.

I’ve helped women from all walks of life, and at all stages in their health, get fitter and stronger, feel better and happier,
and gain the confidence and swagger that they had in their twenties.

Found PJ’s workouts by a stroke of luck. Done a couple of YouTube workouts. Loved it and jumped straight into the 21-day Challenge and enjoyed it so much I signed up to become a Patreon member. I sleep better. My mood is better. My arms and legs are starting to look more toned and inches off my belly and that’s without changing my diet too much. I love her banter, I love the way she trains. So upwards and onward


Age 46

I loved the Fitness with PJ 21-Day Fitness Challenge! I have been trying to lose weight for the past 3 1/2 years. And WOW, I have been nothing short of amazed by the way my body has responded to PJs workouts!!! I see my stubborn belly fat melting away right before my eyes! I have not felt so alive in a long time! I am committed to following PJ and becoming a Patreon member.



Age 40

I absolutely loved the 21-day Challenge. I am a transformed woman who does not go a day without moving my body. I have never felt better. I have lost weight and most importantly I feel so much better. My mind is clearer and I have so much more energy! I truly believe my life has turned around and I am so excited to see where I’ll be in a few months! Thank you for making working out fun again! Your videos are the best!


Age 53

Your 21-Day Challenge is exactly what I needed to get myself back on track. I have tried other 30 day challenges – but yours is the first one I actually finished and have kept going. I have had 10 surgeries on my knee, the last one being a knee replacement and I appreciate all the modifications you provide. I am definitely stronger after the 21-day challenge and have already found I can complete many of the workouts without modifications.


Age 50

For the first time, I can stick with exercise, that’s because of you! You changed the game for me. The way you set up the workouts, you’re personality, you explain everything so well. My clothes are getting too big and I can definitely tell my muscles are getting stronger.  You’re awesome! Thank you


Age 40


I will send you my best workouts, with the tips and tools that help keep me feeling great at over 40.

I will teach you what exercises are best for your body and you goals. And I will make fun.

Trainer’s promise ox



Most plans will give you a generic workout program. With my 21 day plan, you let me know what your goals are, and I’ll send you workouts specific to what you want to improve on.
No fluff, no bs.



You do not need to join a gym to get fit. All the workouts I will be sending you will require no equipment, or just a few pairs of dumbbells. Learn how to reach your goals without having to leave the house.



You don’t need to workout for hours a day, or do exercises that hurt the joints, or leave you feeling spent for the rest of the day. Let me show you what really WORKS for the over 40 body…and in under an hour.

A huge thank you, I honestly don’t know where I would be right now amongst all this craziness if I hadn’t found you, helps so much with the mental as well as the physical  


I like everything PJ does – there is encouragement and feedback along the way. Exercises can be modified for injury or age. Starting to workout with PJ was one of the best decisions of my life – I gained strength, and improved mobility and balance.


I’ve never felt healthier and fitter in my life. PJ has made such a difference to me especially through lockdown she’s got me and many others through it. If you haven’t already please sign up today for the very achievable, doable 21-Day Challenge. You won’t regret it, promise!



Picture this: a workout you can do at home,
dressed any way you want, with your hair anyway it is. 

It’s just you and me… and I don’t care if your socks
don’t match, or if you forgot to shave your legs.

I just want to tell you a little bit about PJ’s 21-day fitness challenge. I’m 61 years young and had been active for most of my adult life but I had gotten to a point where I was not happy with how I looked or felt. PJ’s channel came up on my recommended list so I thought I would give it a try, I was hooked from the very first workout I tried. I could tell right away she knew her “stuff”. I tried several of her workouts and decided to try the 21-day challenge. Best decision I could have made! After 2 weeks I was starting to see some results, results I didn’t think were possible because I had tried so many other programs with zero results. I won’t tell you PJ’s workouts are easy because they are not! These workouts would be great for anyone of any age, But they are definitely worth all the sweat (and a few tears 😏)! I was so impressed with PJ I signed up as a Patreon member! I had never even considered it with the others I had tried. The time and hard work PJ puts into her channel and for her Patreon members are obvious! I don’t know how she does it but I’m glad she does! I’m still going strong 6 days a week and I honestly look forward to the workouts! Keep doing what you’re doing PJ!



PJ Wren

PJ Wren

Trainer, Lover of Squats, Lunges & Coffee

I help women over the age 40 reclaim the tush of their 20’s (as well tone all their other muscles) with strength training workouts that they can do home, while giving them simple and realistic ways to improve their diet and health.

Combine the two and the magic happens.

I’m passionate about women over 40 because I am over 40 myself.

I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.

I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.

I promise to only give it to ya straight while listening to what you want, and what you need.

Are you ready? Great, let’s get you started.
ox PJ


Your 21-day challenge is exactly what I needed to get myself back on track. I just turned 50 and needed to find a workout routine that was less “routine” and kept me motivated. I have tried other 30 day challenges but yours is the first one I actually finished and have kept going. I have had 10 surgeries on my knee, the last one being a knee replacement and I appreciate all the modifications you provide. I am definitely stronger after the 21-day challenge and have already found I can complete many of the workouts without modifications.



Thanks, PJ for putting together a program that not only pushes my lazy bottom but makes me feel like I succeeded!! I sweated, I cried, I had trouble using the toilet on some days but in the end, I feel great! I can’t wait to keep going with more workouts. I started this program after the pandemic had started. I needed something to look forward to since I work for the Disneyland resort and have been furloughed. The stress has been overwhelming and having an outlet to just forget life has been amazing. Thank you again, PJ for being a beacon of hope during this uncertain time.


I loved getting a new workout each day as well as the whole set of workouts at the beginning of the week! I could either do the new one for the day or if I wasn’t up to all those squats 😬, I could choose another workout. I was so surprised when it ended. I couldn’t believe I had worked out consistently five days per week for three weeks! I love PJ’s sense of humor and, yes, I like her snarky-ness! That’s probably what I like the most. She is real. I will definitely be joining Patreon!


Friends recommended PJ who they’d discovered on YouTube. They reckoned she gave them a tougher but more enjoyable workout that they got more from than other internet fitness instructors so we decided to check out this PJ! Boy, they weren’t wrong! We were relatively fit the pair of us, me a 53 year old and my partner who’s 57 but we were finding the fitness we were doing from the internet wasn’t pushing us and was getting rather ‘samey’ if you get my drift. PJ was a breath of fresh air, new moves, different routines, always an alternative for injuries or difficulties which is an absolute godsend and she says it how it is which we love. Also, PJ really does understand our ageing and menopausal bodies which is tremendous. She works us hard, mixes it up, and helps you get to the next level and she does it with explanations, humour and fun. The best thing we did subscribing and joining Patreon.



15 Workouts in 21 Days

Once you sign up you will immediately receive a welcome email and then an hour later your Week 1 list of workouts. The workouts are designed for you to start the next day, with 5 workouts a week, and one bonus workout for the weeks that you are feeling extra spicy.

Workouts Programmed for Results

Follow the order of the workouts sent to you each week, as well as daily, for best results. You will have a 1-2 day rest period each week for your muscles to recover so that you can keep kicking butt for the entire 21 days!

Workouts You Can Do At Home

Depending on what your goals are the most you will need are a few pairs of dumbbells. If you do not own any dumbbells and don’t want to purchase them, then choose “Improve my cardio” for your fitness goal and I will only send you bodyweight exercises. Deal? Deal!

Access to Me + More

Have a question? Not sure what to sub in if lunges hurt your knees? You’ll have my personal email address once you receive the Welcome email so you can reach out to me anytime. You see I want you to succeed and I will work my hardest to help and support you in any way that I can!

Don’t Wait Any Longer.
Start today!

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 👊🏼