Leg Day for Women

TOOLS NEEDED

A pair of moderate dumbbells

A sturdy chair or bench

The Workout

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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.

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

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!

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!

The Workout

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SHOULD BE DOING

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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.

Best Quotes With the Word “Ass” or “Butt” In Them

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!

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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20-Minute Lower Body Burn

20-Minute Lower Body Workout

TOOLS NEEDED

A pair of moderate dumbbells (I am using 10lb)

20-Minute Lower Body Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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Booty Band Lower Body & Abs Workout

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.

Lie on your back with your feet flat on the ground, hip width apart and close to the bum.
Lift your hips off the floor and hold (And I mean lift! Drive the hips up as high as possible).
Extend your left leg straight up and slowly lower it until the heels touches the ground, lift back to start.
Perform 10 reps with your left leg and 10 reps with your right.
If you have no cramping in the the hamstrings that indicats that you are doing a really good job at activating your glutes.
But, if your hamstrings do cramp take note. This is a sign that your hammies are doing most of the work and your glutes are not activating like they should be.

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

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

grab yours

Leg Day for Women

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Booty HIIT Workout

Best Quotes With the Word “Ass” or “Butt” In Them

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

20-Minute Lower Body Burn

20-Minute Lower Body Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Booty Band Lower Body & Abs Workout

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

Leg Day for Women

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

30-Minute Booty HIIT

Easiest Recipe in the World

CHICKEN & BLACK BEAN TACOS

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Booty HIIT Workout

Best Quotes With the Word “Ass” or “Butt” In Them

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

20-Minute Lower Body Burn

20-Minute Lower Body Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Booty Band Lower Body & Abs Workout

The Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU SHOULD BE DOING

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING