20-Minute Total Body Workout with Dumbbells

20-Minute Total Body Workout with Dumbbells

20-Minute Total Body Workout with Dumbbells

How ya doing, my little workout rock star?

I hope you are killing it with your workouts, loving the sweat pouring off of your forehead and smiling cause you are moving your body.

Even if you don’t like the physical act of working out, pretend otherwise and your brain will follow suit.

How we feel can be changed with a simple smile on the face.

Now, I’m not suggesting you grin to a point where people are looking at ya and wondering when you’re gonna blow.

No, instead, smile a bit (especially when doing a task you might not really love), and the brain will get the message, and in return flood your body with those feel good endorphins.

Try it 🙂

TOOLS NEEDED

Heavy dumbbells

Moderate weight dumbbells

Light dumbbells

The Workout

20-Minute-total-body-strength-workout-with dumbbells-Fitness-with-PJ

 

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Upper Body Circuit

Upper Body Circuit

30-Minute Upper Body Circuit Workout

Not much more to say about this workout, except what is already said.

It’s an upper body workout, and it’s performed as a circuit.

Kapeesh?

Now, let’s talk about something good. Something that’s not obvious by the title of this blog.

OK?

Like, for instance how the internet keeps telling me I’m old.

I’m sure you know that “they” (aka Facebook, Google, the Kardashians) are all keeping an eye on us on the web.

Whatever we search for goes into their large data bases so that they can then target specific ads to us.

For example, if you have ever searched for a hair product, BOOM, every time you click on a web page all of a sudden every side bar is filled with ads for Redken products, or Sephora, or even haircuts themselves.

That’s happening to me right now.

I searched “haircuts for women over 40” once, and I am now slammed with every “woman over the age of 40 and 50” ad there is.

Case in point the below screen shot from my morning internet read.

Fitness-with-PJ-blog

While I am sure that “Make Up Tips for Older Women” is an important piece of journalism, I don’t need it.

And, nor do I need the internet to tell me to start acting my age either.

Eff you internet.

TOOLS NEEDED:

A pair of moderate and light dumbbells

Upper body circuit workout, Fitness with PJ, for women

 

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40-Minute Lower Body Workout

40-Minute Lower Body Workout

40-Minute Lower Body Workout

While editing this workout I realized that in parts of it I sound like an ass. Sorry about that.

Comments like “I love my lower body workouts” sounded effing self-righteous and self-promoting. I make fun of other people who talk like that, so I thought this was only fitting I make fun of myself.

And it’s not actually what I said either.

But, alas my mic kinda sucks.

What I did say was “I love me some lower body workouts”, meaning I love lower body workouts. Period.

They don’t have to be mine.

Actually, in all honesty I prefer Lyndsey’s lower body workouts (she’s an instructor at The Studio), cause she kicks my ass better than I can kick my own.

However, in my defence my mouth was killing me.

You see I had a wisdom tooth that was infected and impacted (meaning it hadn’t pushed through the gum line yet), and not 12 hours after recording this workout I was at the dentist getting that little sucker pulled out.

PJ-Wren-Impacted-Wisdom-ToothThat’s me and my chipmunk face the next day after filming after surgery.

40-Minute Lower Body Workout

 

My Favourite Playlist Right Now

  • Hold On Tight – ELO
  • Suicide Blonde – INXS
  • Work B**ch – Britney Spears
  • You Shook Me All Night Long – AC/DC
  • Spirit in the Sky – Norman Greenbaum
  • 24K Magic – Bruno Mars
  • Devotion – Coleman Hell
  • Can’t Hold Us – Macklemore & Ryan Lewis
  • Honey, I’m Good – Any Grammer
  • Love on Me – Galantis, Hook N Sling
  • Drinkee – Sofi Tukker
  • Call On Me – Eric Prydz
  • Wild One – Lucky Rose, Tep No
  • S.O.B. Nathaniel Rateliff & The Night Sweats
  • Hold My Heart – Lindsey Stirling, ZZ Ward
  • Sweet Home Alabama – Lynyrd Skynynrd
  • Sandstorm – Darude
  • Bang Bang – Jessie J, Ariana Grande, Nicki Minaj
  • Jump – Van Halen
  • Bad – Micheal Jackson
  • Blurred Lines – Robin Thicke, T.I., Pharrell
  • Cake by the Ocean – DNCE

Click here to find this playlist on Spotify.

The Workout

Lower-Body-Workout-Full-Workout-Fitness-with-PJ

 

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30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

30-Minute Full Body Dumbbell Workout

This full body workout uses dumbbells and bodyweight to train all the muscles in your body. Great for beginners, as well as those looking for a quick weight loss workout.

I’m sure when loving husband agreed with the minister on our wedding day “to till death do us part” he never thought it would also include being dragged onto set each week and be made to film a workout.

Actually, neither did I.

But, here we are 22 years later.

He’s still above ground, we’re still married, and he’s doing his best to make himself NOT get invited back for future filmings (case in point minute 19:45 on the video. Perhaps the most ridiculous looking crossover lunges ever!).

It ain’t gonna work though.

I will keep dragging him on set. It not only gets him exercising a bit more, it also provides some comedic relief for you (while you sweat away with us), and it teaches me patience.

 The Deets

Tools needed: 1 heavy dumbbell + a pair of moderate

Where to do: home or gym

Best suited for: beginner to advanced

Sore knees?: Instead of the stationary lunges do side leg lifts, instead of pulse squats and crossover lunges hold a wall squat

30-Minute Full Body Dumbbell Workout

Wondering how to pick the right sized dumbbells? First, if you are new to exercise start light and get your form first.

Second, once you have your form you want to choose a weight that you can feel by end of the set. In my experience most women can lift heavier than they think they can.

Challenge yourself in order to see change.

My Recommendations

Beginners: 

For big body moves, such as squats, lunges, chest presses and rows: 8-10lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 5-8lb

For isolated shoulder work, such as side, rear or front lateral raises: 3-5lb

Intermediate:

For big body moves, such as squats, lunges, chest presses and rows: 12-15lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 8-10lb

For isolated shoulder work, such as side, rear or front lateral raises: 5-8lb

Advanced:

For big body moves, such as squats, lunges, chest presses and rows: 20-30lb

For smaller muscle moves, such as tricep extensions, bicep curls, shoulder presses: 12-15lb

For isolated shoulder work, such as side, rear or front lateral raises: 10-12lb

The Workout

30-body-full-body-workout-exercises-blog

 

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Back, Biceps and Abs Workout

Back, Biceps and Abs Workout

Back, Biceps and Abs Workout

This circuit workout, Back, Biceps and Abs, is a take-off from one of my Bikini Competition workouts.

You see I hate doing traditional strength workouts (such as doing 3-4 sets of the same move right after one another, with a rest in between the sets).

I find it mentally draining. I like to keep moving throughout my workouts.

So, I developed a few circuit-style workouts for my Bikini Comp prep to offset the boring-ness (is that even a word? BOOM! It is now) of multiple set training – while still getting the intensity I need.

While this isn’t exactly what I do for my workout, it is as close as I can get it without all the tools I use at home, and taught at a level where I can still talk.

Back-Biceps-Abs-Workout-for-Women-Collage-Fitness-with-PJ

Back Biceps & Abs Workout For Women

Tools needed for today’s workout:

  • A stability ball (however, loving husband is on set doing the workout without a ball if you don’t own one)
  • A pair of light, moderate and heavy dumbbells
  • A mat, if you are training on a hard surface
  • Some room around you if you are using a ball

 

back-biceps-abs-workout-fitness-with-PJ-full-workout

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