28-Minute BOSU Ball Cardio

28-Minute BOSU Ball Cardio

28-Minute BOSU Ball Cardio

Sometimes I amaze myself.

And not in the “good” way, where you did something awesome and are pretty damn proud of yourself.

No instead, in the “OMG you are an idiot, how the hell do you get through life?” kinda way.

Case in point, this new headset mic I bought.

I wore it through this entire workout forgetting to turn it on.

Swift, eh?

Now, you may be thinking (cause you’re really nice & sweet) “PJ, don’t get so down on yourself. It turned out fine.”.

To which I would love to thank you for your encouraging words, but this is the third time I have done this.

First time can be labeled as a learning experience, second time a mistake, anything thereafter is just plain ol’ dumb-ass.

In addition to these fiascos, I have also turned the mic on while neglecting to turn on the receiver. Creating a whole workout with just white noise.

Sadly I had no idea until I got home, uploaded the video and started editing it.

After a few choice words I then headed back to The Studio to re-film it. Double checking every single step prior to filming so I got it right this time.

I also cannot figure out where to put the mouthpiece so you don’t hear me gasping for breath through the entire workout.

All-in-all every workout (so far) has been a mic disaster.

And so I apologize to you, my loyal exerciser, and I promise to get this damn mic figured out.

I refuse to let it win.

Bosu-ball-cardio-workout-PJ-Wren-Fitess-with-PJ

28-Minute BOSU Ball Cardio Workout

Tools needed: BOSU ball

Level: intermediate to advanced

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Cardio and Strength #5

Cardio and Strength #5

Cardio & Strength Workout #5 for Home

5 Things to Remember in Life

Some motivation and words of wisdom for your Monday.

  1. Money can’t buy happiness, but it’s way more comfortable to cry in a Porsche than in a bus.
  2. Forgive your enemies, but definitely remember the a-hole’s name for the future.
  3. A wise woman once said “F*ck this sh*t”, and she lived happily ever after.
  4. To thrive in life you only need three bones. A wishbone, a backbone and a funny bone.
  5. Alcohol does not solve problems – but neither does almond milk.

Birthday cake. Proof I’ve always loved carbs.

Tools needed:

1 heavy dumbbell

A pair of moderate dumbbells

Workout is split into two sections:

0:00-18:18 – Cardio

18:20 – 50:00 – Strength/abs

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

HIIT + Abs Workout

HIIT + Abs Workout

24-Minute HIIT + Abs Workout

This workout moves fast baby.

It’s one set, 40 seconds on, 15 seconds of rest in-between and a total of 20 exercises.

In addition to getting the job done quickly (and with no repetition), you also don’t need any tools for this workout.

All you need is you and a solid WiFi connection 🙂

[bctt tweet=”How to get fit. Step one: go workout. Step two: see step one. #Fit” username=”FitnesswithPJ”]

New Year’s Resolutions

Today is  January 1st – so Happy New Year!

Everyone is rolling out of bed today with the best of intentions to make their resolutions, their promises to themselves, stick for the year.

And I love that.

In fact, I have a few myself cause I’m always trying to up my game – and what better time to begin but with a new year.

What I don’t love, however, is when we beat ourselves up, or throw in the towel completely, if we go off the rails.

Perfection is unattainable babycakes. Hiccups and bumps in life will occur.

[bctt tweet=”Hiccups and bumps in life will occur.” username=”FitnesswithPJ”]

What is attainable, and completely in your power though, is what you do when you do hit a bump and fall down.

The way I see it you got two choices: A) give up, B) dust yourself off and get back up again.

Which choice can you live with?

Ask yourself that next time you hit a speed bump in life… and if you need some encouraging I am always here for ya.

24-Minute HIIT + Ab Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Cardio and Strength #4

Cardio and Strength #4

Cardio + Strength #4

Well, it’s happened.

I have officially run out of names to call my workouts.

Apparently there are only so many different combinations of Cardio & Strength Workout.

So, I will now be naming my workouts sexy names like:

  • Cardio & Strength #4
  • Abs #22
  • HIIT #9

I know, super imaginative!

Circus School

I took our instructors to circus school for our Christmas party – and let me tell you jumping on the trampoline is a lot more scarier at 47 than it was at 7.

However, I think we are all ready for Cirque de Soleil now, if the super-duper remedial version call. 🙂

PJ-silks-Circus-School

Cardio + Strength #4

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Strength and Cardio

Strength and Cardio

Strength and Cardio

This duo workout is the BOMB!

We start out with a full body strength workout, follow that with a ladder drill (performing one of THE best exercises you can do for your glutes), and finish off with a cardio workout that will also kick the sh*t out of your core.

Pretty awesome – right?!

Strength & Cardio Workout

Tools needed:

A pair of heavy dumbbells for: chest press, two arm row, lunges and squats

A pair of light to moderate dumbbells for: bicep curls

Holidays

Loving husband, Bella and I just got back a couple of weeks ago from an epic trip through the Rockies.

We stayed at Canmore for 6 nights and hiked around the Canmore area, as well as Lake Louise, Yoho National Park and Banff.

From there we went to Kicking Horse for a couple of nights and finished it all off with a 2 day visit at Sun Peaks.

We got in a lot of hiking and saw some of the most spectacular scenery.

If you have not been to any of these area, you gotta baby!

Hiking

The Workout

Strength Cardio Workout for Women

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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 👊🏼