21-Day Bodyweight-Only Fitness Program.


21-Day Bodyweight Fitness Program for Women


I’ve got you covered!

Forget driving to a gym, and forget needing any workout equipment!

Whether you have been working out for years, or been meaning to start for years, my 21 Day Bodyweight Program for Women Over 40

…will give you some muscles to show off!

Full follow-along workouts are yours for life.
No equipment needed, no skill needed and perfect for ANY level of fitness.

Designed for women over 40, taught by a trainer who’s over 40.


Here’s What You Get:

Monday - Friday Workouts

Tailor your days to whatever works best for you. You’ll get 5 workouts each week that are 30-minutes or less – and I’ll be there every squat, stretch, and step of the way! All the workouts are gated and available to you on your own Membership Dashboard. They are yours for life, and you can download them for those times you might not have access to WiFi.

Weekly Meal Plan

Good health starts from the inside out! This program includes a Monday-Friday meal plan (vegetarian options included!), giving you the freedom to let loose a little on the weekends. Because at Fitness with PJ we believe life is about kicking ass, not counting calories.


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.


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.

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



Using only your bodyweight I will show you how you can get fitter.

No fluff, just serious movement programmed specifically for the over 40 body.

Trainer’s promise ox



Manage your activity and download your weekly content through your Fitness with PJ Dashboard. This allows you to have access to content for life. It’s also handy if you travel somewhere and don’t have access to wifi – download the workouts and let me help to keep you going while you are away!



If anything this past year has taught us… it’s that we do not need to join a gym to get fit we can do it at home! No driving to the gym required, no membership to manage. No equipment is needed. Trust me, I will help you reach your goals… without ever having to leave the house. Trainer’s promise.



You don’t need to work out for hours or do exercises that hurt and leave you feeling spent for the rest of the day. Let me show you what really WORKS for the over 40 body…and in 30-minutes or less. Exercise subs are given throughout each workout so you finish with a smile on your face.

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 LOVED the Bodyweight Program. It was the break from weights that my body needed and the challenge that kept me focused on building stamina and strength in new ways. I’m ready to hit the weights again now but I will definitely be coming back to this workout throughout the year when I need to recharge.  Thanks, PJ!


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!


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



5 Day A Week Workouts

While the workouts are programmed with a Monday-Friday routine in mind, I understand that life can get in the way! This is why the weekends are open for you to catch up on a workout you didn’t get in during the week, or if you did get all the workouts in (bravo to you sista!) then I recommend that you use your weekends for what I call “active rest” – go for a hike with the family, or a bike ride or a walk.

Healthy Meal Plan

This is not another f*cking diet plan! I promise. Instead, what this is is a healthy meal plan to nourish your body and perhaps take some of those extra inches off your body – if that’s your goal. Hell, maybe you’re battling menopause and the weight gain that can happen with that, or maybe you just need a kick in the pants to get you back-on-track. This healthy meal plan will do just that while also allowing you the grace to have the plate of pasta… if that’s what you want.

Workouts You Can Do Anywhere

Each workout is strategically programmed to give you results – using absolutely no equipment. It does not matter, either, where you are in your fitness journey. I will show you how you can crank it up, or dial it down. You can also download each video in case you’re going somewhere without WiFi and would like to keep yourself going.

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 log into your Members Dashboard so you can reach out to me anytime. I want you to succeed and I will work my hardest to help and support you in any way that I can!

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.



Is this program quoted in CDN or US dollars?

All of FWPJ programs and plans are in US funds because all of our expenses are in US.

When can I begin?

Once you purchase you will have instant access – from the workouts to the meal plans.

From there most people start the next day after they purchase – so they can get the meal plan ready and get themselves set up.

You will also receive emails throughout the 21 days with the assumption that you are starting the day after purchase.

But… when you start is all up to you! So long as you start wink

Is this program mine for life?

You betcha! Everything, from the workout videos to the meal plans, can be downloaded. You will also have access to your Member’s Dashboard for 1 year after purchase.

What is your refund policy?

Sorry, because the program contains downloadable products once the course is purchased there are no refunds or exchanges.

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 👊🏼