
Leg Day for Women
TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING
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PJ ox

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
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30-Minute Booty HIIT
This booty HIIT workout was fun to record.
It has the just the right amount of cardio and strength drills, without feeling like it’s gonna kill you.
You can get this workout done at home, at work (hello lunch hour workout), or while on vacation cause there are no tools required… just you, me and some WiFi.
Serves: 4-6
Ingredients | Directions |
---|---|
1/2 large onion 4 boneless, skinless chicken thighs 1 tsp salt 1/2 tsp pepper 1 large can of black beans, drained & rinsed 1 cup frozen corn 1 cup of your favourite salsa 1-1/2 tsp cumin 1/4 paprika small corn or whole grain tortillas |
1. Use a 4 to 5 quart slow cooker. 2. Slice the onion thinly in half moons. 3. Put the sliced onion in the bottom of the crockpot. 4. Place the chicken thighs on top & rub the salt and pepper on them. 5. Layer the beans, corn and salsa on top. 6. Sprinkle the cumin and paprika across the top. 7. Cover slow cooker and cook low for 4-5 hours, until chicken shreds easily with a fork. 8. Heat the tortilla shells and serve. You can also add some toppings too. I love avocado, lettuce and extra salsa on top. This freezes amazing too! |
TOOLS NEEDED
Nothing!
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Booty HIIT Workout
On today’s menu I have combined higher intensity intervals (HIIT), with concentrated exercises for your glutes (aka: booty).
It’s a 30(ish) minute workout, using only bodyweight.
So, it’s the perfect home, or away, workout when you have 30(ish) minutes available… which in my opinion we all have time for.
You are my favourite pain in the ass.
Wake up. Kick ass. Repeat.
Life is about kicking ass. Not kissing it.
Building a bad ass body, one rep at a time.
A kick in the ass is a step forward.
Wake up. Workout. Kick butt.
In order to kick ass you must first lift your foot.
TOOLS NEEDED
None!
GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
HERE WE COME.
GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.
FIT & FIERCE...
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30-Minute Lower Body & Ab Booty Band Workout
When I was young – so, like last month…. haha.
No seriously, when I was in my 20’s no one gave the time of day to their glutes and hips in the gym.
It was all abs, inner thighs and triceps.
Flash forward 20 years later and EVERYONE is obsessed with their ass.
And, for good reasons.
Strong glutes help guard against low back and knee pain, and they are the powerhouse muscle group needed to do simple moves like getting up from a sitting position, to the more complex move of walking, as well as those damn taxing moves like running, hiking and biking.
We need a strong ass people.
And when its strong, the rest of the body can focus on it’s job.
How do you know if your glutes are weak?
A simple test you can perform at home to see if your glutes are weak (and need some extra love) is my bridge test.
Other than this workout, here are a few of my other go-to glute moves:
Squats
Lunges (especially walking lunges)
Deadlifts
Bridges
Step ups
TOOLS NEEDED
Booty band
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