One Dumbbell Workout

One Dumbbell Workout

40-Minute One Dumbbell Workout

At the time of writing this blog it is 13 days before Christmas and I just bought our Christmas decoration.

Christmas-Fitness-with-PJ

Yup. A bottle of Carolan’s is our decoration.

Why, you wonder? Well, it’s the only decoration I feel like buying every year.

You see, we don’t own one decoration.

Nada. Nothing.

We had a tree about 20 years ago, when we first got married, but I lost enthusiasm for the whole “decorating” for the holidays after a couple of years and gave away all our ornaments (which were hand-me-downs anyways – cause I was too cheap to buy anything and friends of ours took pity on us and gave us all of their old decorations).

Ever since I gave away the ornaments I haven’t bothered to replace them.

It’s not cause I hate Christmas, either. It’s just simply I don’t want to add anymore stuff to do to my agenda in December.

If I need to get lit up for the holidays I will do so in other ways 🙂

Fitness Christmas Gift Suggestions

A Studio membership. HAHAHAHAHA. I know, total blatant self-promotion. But… we do rock.

Foam roller – so your loved one can save some money on a massage therapist. I dig this one .

This shirt:Funny-fitness-tank-top

A subscription to a meditation app. I love Headspace.

A subscription to a local produce delivery service.

Smartphone running arm band.

Dumbbells… cause who doesn’t love some iron for the holidays.

A TRX.

A cool yoga mat sling.

Cool-yoga-bag-sling-Fitness-with-PJ

A cool workout bag.

funny-workout-bag

A little bling.

Strong-is-beautiful-necklace-Fitness-with-PJ

The coziest sweatshirt ever.

The-Studio-Sweatshirt

 

The Workout

Tools needed: a light, moderate and heavy dumbbell

40-Minute-1-Dumbell-Workout-All-Levels-Fitness-with-PJ

 

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PJ ox

15-Minute-Awesome-Abs

15-Minute-Awesome-Abs

15-Minute Awesome Abs

 

If you need an ab workout that is quick and to the point (ie. makes your abs burn), then you are gonna LOVE this 15-minute ab workout.

 

Using a series of abdominal moves that target all the muscles of the mid-section, with higher-intensity ab exercises in-between, you are left with a workout that delivers.

 

My Top 25 Fitness Quotes

 

1. The best ab exercise is 5 sets of stop eating so much crap.

 

2. You don’t get the ass you want by sitting on it.

 

3. Cause my trainer can’t count is the reason I have trust issues.

 

4. I don’t trust words. I trust action.

 

5. Personally victimized by my trainer.

 

6. I am the personal trainer your mother warned you about.

 

7. Goal weight: Sexy as Hell.

 

8. Life has it’s up and downs. Around here we call them squats.

 

9. If at first you don’t succeed, fix your ponytail and try again.

 

10. Strong is the new sexy.

 

11. Don’t be upset with the results you didn’t get with the work you didn’t do.

 

12. The only time you’re allowed to get low in your life is during your squat.

 

13. Your legs are not giving out. Your head is giving up.

 

14. Sweat. Smile. Repeat.

 

15. Fitness is like a relationship, you can’t cheat and expect it to work.

 

16. The body achieves what the mind believes.

 

17. In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.

 

18. The only BS I need in my life is breakfast and squats.

 

19. Be fearless in the pursuit of what sets your soul on fire.

 

20. The questions isn’t who is going to let me; it’s who is going to stop me.

 

21. Don’t watch the clock.; do what it does. Keep going.

 

22. Sometimes you win and sometimes you learn.

 

23. Great things come to those who don’t wait.

 

24. I ate healthy and exercised today. I better wake up skinny.

 

25. My brain said “crunches”, but my stomach auto-corrected it to “cupcakes”.

Tsawwassen-Dyke 

The Workout

 

Ab Workout-Fitness with PJ

 

 

 

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

Total Body Calorie Torching Workout

Total Body Calorie Torching Workout

Total Body Calorie Torching Workout

This workout I’m solo.

No loving husband. No funny banter back and forth.

Being solo was my choice, too. And a purely selfish choice at that.

You see I did not want to listen to 40-minutes of moaning and groaning. I love the man, but for for the love of Pete can he complain.

He also WAS OVER THE MOON that I filmed without.

So, it was a win-win for everyone.

 

Other Calorie Torching Exercises

  • Sprint intervals (running)
  • Tabata workouts
  • Spin classes
  • Burpees 🙂
  • Rock climbing
  • Skipping rope
  • Rowing
  • Kettlebell swing
  • Hill workouts

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

35-Minute Total Body Dumbbell Tabata

35-Minute Total Body Dumbbell Tabata

35-Minute Total-Body Dumbbell Tabata

A total body Tabata workout that uses dumbbells to increase muscle tone, as well as improve your cardio.

This workout, I am sad to report, I am solo. No loving husband.

I know! It’s just not the same without him. However, I gave him a really bad cold and the day I had to film (cause I missed last week from filming from being sick myself) he was coughing, sniffling and feeling pretty crappy.

So… since I was the a-hole who got him sick, the only conceivable thing to do was to leave him at home with Netflix, a bag of chips and a Big Gulp.

Tabata Workout

  • A Tabata workout is a series of sets (8 in total) of one exercise, with a work time of 20-seconds a set. While the work time is short, it makes up in intensity though.
  • For a true Tabata workout the exercises must be intense (a 9 and 10 out of 10 in the RPE scale).

The Science of Tabata

Research has shown that a Tabata workout can produce the same, and if not better, results for increased fitness, improved heart function and weight loss just the same as longer, less-intense workouts.

This is great news since the number one cited reason for not working out is lack of time.

 

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

25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength & Ab Workout

25-Minute Bodyweight Strength and Ab Workout

A 25-minute total body workout, using no equipment, with emphasis on the abs!

Guess what?

Loving husband is back!

He has agreed to film workouts with me again, with the promise that he gets to do all the easy and modified moves.

So, I said of course and then conveniently forgot about my promise and made him do three rounds of burpees in this workout.

Oops. My bad.

Your burpee looks like crap

We have a special burpee and squat drill at the end and loving husband’s burpees were SO BAD all I could do was laugh.

And I did.

I laughed so hard I could barely do them (at least that’s my story and I’m sticking to it).

If anything, you have to tune into his version of the burpee – it’s at the 22:00 minute mark – and then watch it from there.

It should be a smile on those lips of yours.

Bodyweight Strength & Ab 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

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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