15-Minute Strength Workout

15 Minute Strength Workout

Well, it’s been a long time.

It’s been a long time since I blogged. A long time since I filmed a workout and a long time since I shaved my legs (TMI?).

However, I have a good reason.

I opened a new boutique fitness studio in Ladner.

In addition, I also re-vamped, re-branded and renewed my website.

Whew! December was a CRAZY, and I count my blessings for two things:

Loving husband
And spiced rum

They both got me through it all.

15-Minute Strength Workout

During the madness I had very little time to workout.

For 6-weeks I simply fit in what I could, and didn’t get down on myself for not doing more.

I told myself that I knew I would get back to it. But, in the meantime I would just fit what I could in and be happy with that.

And guess what? I actually listened to myself and hence this workout

(Wow. This is definitely a sign of growing up.)

The deets:

Tools needed: A pair of heavy, moderate and light dumbbells.

Workout best for: home

Level: beginner – advanced

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40-Min Total Body Cardio Weight Loss Workout

40-Minute Total Body Cardio Weight Loss Workout

Non-stop cardio that you can do at home. A great weight loss workout.

Cardio is always something I have hated to do.

This hasn’t been from lack of trying to love it, though.

Through the years I have competed in 10km runs, half marathons, triathlons and bike races, yet 22 years later I’m still not a fan.

There’s a couple of reasons cardio doesn’t have my heart.

First, I don’t like spending a long time on any one thing. It bores the hell out of me! (With the exception of hiking. I can hike for hours, and maybe that’s because it’s so much fun dragging loving husband up and down mountains.)

I am also adverse to being in large groups of people. I love exercise for it’s solo-ness (Don’t get me going about having participated in the Vancouver Sun Run. The most crowded run on the planet, if not the galaxy, and where you need to train in the art of defense first, then running.).

However, I do love getting my heart rate up and I love to sweat.

So… through the years I perfected a variety of home cardio workouts that keep my attention, while also improving my fitness – and workouts that don’t leave me with any damn saddle sores (damn you bike seat!).

Total Body Cardio Weight Loss Workout

Tools needed:

A mat

Workout best for:

Home

Workout rated for:

Beginner – advanced

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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Toning Cardio Workout for Home

Toning Cardio Workout

My 20-Minute Toning Cardio Workout for Home is perfect for on vacation, as well as any time you are travelling and don’t have any access to equipment.

I added a lot of core moves into this one too, so if you are desiring stronger abs this is a great toning cardio workout for you.

The sad news is I am all by myself for this workout. Loving husband was not feeling well so I did not have the heart to drag him along. I must admit, though, I missed him.

20-Minute Toning Cardio Workout

What exactly is a “toning cardio workout”, you might be wondering?

Well, basically it’s a workout where we are going to build some strength as well as build your heart and lungs. I have used a lot of body weight moves that will challenge the muscles enough to stimulate some growth (good news!) and at a pace that will keep the heart rate up.

You’re gonna love it!

Click here if the video does not appear for you.

20-Minute Toning Cardio Workout

Burn more fat by doing this workout first thing in the morning, before you eat.

By performing cardio in a “fasted” state research is now indicating that we will hit our fat stores faster. You see instead of using the carbs from our food to help motor us through our cardio, we will use our pesky fat stores instead.

I, myself, have been testing this theory and have seen positive results with it. Give it a try with this workout.

20-Minute Toning Cardio Workout

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

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BOSU Ball Tabata Workout

Short workouts, like a BOSU Ball Tabata, are always bittersweet. They are sweet because they are short and they are bitter because you have to put some serious work behind them to see results.

My BOSU Ball Tabata Workout is the perfect bittersweet workout when you need:

A workout that is under 30-minutes
A workout that will get the heart rate up
A workout that will target the legs
A workout that will also hit the upper body
And, a workout that will get your core strong

BOSU Ball Tabata

BOSU Ball – What’s so great about it?

I have been using the BOSU ball for years and I love it for the sole reason that it spices up regular moves like squats, push-ups, lunges, crunches, mountain climbers, etc.

Since the dome creates an unbalanced training ground for you and your muscles, you have to work a little harder to stabilize your body while performing any exercise on it.

This extra work translates to more muscles used and more calories burned.

Click here for BOSU’s website.

BOSU BALL TABATA WORKOUT - FITNESS WITH PJ

BOSU Ball Tabata Full Workout - 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

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Chest, Tri & Ab Workout

Chest, Tri and Ab Workout

For women (kinda)

Poor loving husband. He got dragged into another workout with me, and this time one that I am featuring as a “for women workout”.

However, to be honest any gender can do this. It’s just that 90% of my audience are women, so I tend to cater to the masses.

This upper body workout for women (kinda) compliments the workout I released last week, Back, Biceps & Abs.

To really tone the upper body I suggest performing each, once a week, and then also doing a total body workout (that includes upper body exercises), and a leg workout.

Then BOOM in a few weeks you will start the reaping the benefits of all of your hard work.

chest-tricep-ab-workout-for-women-Fitness-with-PJ

Chest, Tri & Ab Workout

The perfect home workout for women (kinda)

chest-tricep-abs-full-workout-for women-blog

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