Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout

Butt & Thigh Cardio Workout for Women Over 40

For this workout, we are hitting all my favourite areas to train: the quads, hamstrings, hips & glutes, with one of my favourite training protocols – HIIT (high-intensity interval training).

I’ve got low and high impact options for ya, and you don’t need any tools either!

So, this workout is perfect if you’re on vacation, or if you just don’t feel like hauling out your dumbbells, or if you just want to get your runners on and GO!

I recommend you stay until the very end too. I have a special little ladder finisher for ya, with some great stretches after.

 

ย TOOLS NEEDED

nothing

THE WORKOUT

1. Squats
2. Butt kicks
3 x 30sec

3. Alternating crossover lunge
4. Jumping jacks
3 x 30sec

5. Lunge with side leg lift
6. Speed skater
3 x 30sec

7. Alternating 1 leg deadlift
8. 3 static squats jumps to step out side lunge
3 x 30sec

Ladder:
Jump squat to tap outs 10 reps – 1 rep

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SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

30-Min HIIT for Fat Loss

30-Min HIIT for Fat Loss

30-Minute HIIT for Fat Loss

I’m back!

And this time with not only a new workout, but with a whole new look.

This look, I’m hoping, will entice more women to workout with me. Cause that’s why I do this! Get women, over the age of 40, feeling fit and amazing…. one workout at a time.

Leave a comment on the YouTube channel about what you think of the new format. I would also love to hear how you are doing!! Since it’s been a few months since we chatted.

ox PJ

 

TOOLS NEEDED

None

The Workout

30-Minute-HIIT-Workout-for-home-for-women-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

30-Minute Booty HIIT

30-Minute Booty HIIT

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!

 

TOOLS NEEDED

Nothing!

The Workout

ooty-HIIT-Workout-Fitness-with-PJ-workout-BLOG

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

30-Min Killer Cardio Workout

30-Min Killer Cardio Workout

30-Minute Killer Cardio Workout

Hope you had a great Easter!

Since loving husband is not eating processed sugar I made him healthy chocolate cookies as our Easter treat.

They were really good too!

Whereas with typical cookies I can eat until my stomach bursts, these healthier ones I was full after two.

WOW! Seriously, that never happens with me and cookies.

Healthy-Chocolate-Chip-Cookies-Recipe

Health(ier) Chocolate Chip Cookies

 

Ingredients Directions
3 cups blanched almond flour
1 tsp baking soda
1 tsp salt
2 eggs
1/2 cup pure maple syrup
1 tsp vanilla extract
1/2 cup unrefined coconut oil, melted
1.5 cups 70% or higher dark chocolate chips
1. Preheat oven to 375 degrees.
2. In medium sized bowl combine the dry ingredients.
3. In a smaller bowl beat the eggs, syrup and vanilla with a hand mixer.
4. Pour the wet ingredients into the dry and beat with a hand mixer until combined.
5. Pour coconut oil in blend.
6. Stir in chocolate chips.
7. Drop balls of dough on a parchment-lined cookie sheet
8. Bake for 15 minutes
Makes 24 cookies

TOOLS NEEDED

Nothing babycakes – just you ๐Ÿ™‚

The Workout

30-Min-Killer-Cardio-Workout-Fitness-with-PJ-workout-BLOG

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

24-Min Bodyweight Cardio

24-Min Bodyweight Cardio

24-Minute Bodyweight Cardio

Sometimes I wonder where my head is.

I totally thought (when I started filming this workout) that it would be 16 minutes long.

That was what I wanted, that was what I had programmed beforehand, and that was what I believed it was through the entire workout.

In fact I believed until the bitter end, and then I got to editing the video.

And so you can imagine my amazement when I realized that I was editing a 24 minute workout.

Almost ten more minutes that what I thought??!

Thus proving, once again, that trainers can’t keep count, and more personally, that my math skills are about the level of a two-year old.

TOOLS NEEDED

Nada, just you ๐Ÿ˜„

The Workout

Bodyweight-Cardio-Workout-Fitness-with-PJ-Full-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

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14-DAY BOOTY LOVE CHALLENGE

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Challenge kicks Saturday July 18

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