A full foam rolling series for knee pain, plus my one exercise that every woman should be doing to avoid knee pain.

Knee pain sucks, and unfortunately, it's all too common with women.

This video is to help to correct your pain, as well as prevent future knee pain, with this special foam rolling...

Grab your resistance band (aka booty band ) for a butt & thighs workout. This 35 minute booty band workout will hit the hips, glutes & thighs. You're gonna love it ❤️

A Fitness with PJ YouTube Workout - ad free!

Tools: resistance band (booty band) + 1 moderate dumbbell for Int/Adv people

Sculpt your legs and tush with this barre workout that uses no equipment.

A Fitness with PJ YouTube Workout - ad free!
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⁣Tools: the back of a chair, your couch or a wall

This quick leg workout that has no jumping and focusses on strengthening the muscles that we need to hit.

This includes our quads, hammies, inner & outer thighs, and your glutes.

I also wanted to give you a great leg workout, in the shortest amount of time.

In order to do this, I programmed ...

Leg & Ab workout for beginners.

A 45-minute beginner workout focussing on the legs and abs. This is also a great workout to do if you have knee pain, or sensitive knees. We do a really great series of moves targeting the glutes and outer hips - which can contribute to knee pain if weak.

A Fitne...

HIIT workout for all levels for women over that targets the glutes.

DAY 10 14-Day Booty Love Challenge

⁣A booty HIIT that will get the heart rate up, while working the glute muscles as well as the thighs and hips.

HIIT (high-intensity interval training) combines short bursts of intense exercis...

Join me for this fun 30-minute cardio workout that focuses on the glutes.

DAY 12 14-Day Booty Love Challenge

This fun and sweaty workout goes by quick! I mean one minute we are warming up and the next minute I'm high-fiving you!

With the exception of the Glute Finisher at the end, this workout...

DAY 3 - FIT IN 15. Strengthen what are the common problem areas of the lower body with this all-levels strength workout.

While this Best Leg Workout is totally self-proclaimed, it is programmed to hit all those areas that need to be hit once we have and beyond.

We work balance and the core musc...

DAY 1 - FIT IN 15. A leg workout for women over with one goal in mind, results! Train the thighs, hips, glutes, and core using 1 pair of dumbbells.

I pulled out all the stops for this workout! We start out with a thigh-burning tabata, move into a traditional strength training series for the legs...

Get that heart rate up there with this TRX EMOM (every minute on the minute) workout.

This workout is AMAZING! It will get your heart rate up, train your thighs, glutes, hips, shoulders, back muscles, arms AND your abs.

Using the training principle EMOM (every minute on the minute), we rotate t...

Hit the glutes with this glute workout with dumbbells. It's a booty workout you will keep coming back for more of!

Tools: 1 pair of moderate dumbbells + a bench or chair

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute b...

Booty Band Glute & Abs Tabata.

Want a perkier bum? This workout will do it! Grab your booty band and let's go!

Tools needed: booty band (however, you can def do this without the band - especially if you are a beginner).

1. Squat 8 x 20sec
2. Side step x3 with squat 8 x 20sec
3. Mountain climb...

25-minute low impact cardio workout. Great to do at home, as well as on vacay.
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⁣Tools: nothing

1. Low impact jax
2. Walk out to tap out
3. Repeater knee
4. Other knee
5. Squat unders
6. Hamstring curls with arms
7. Crossover lunge to leg abduction
8. Other leg
9. Breakdancer
10. 3 pulse squat ...

You'll love this quick little 15-minute thigh burner, low impact cardio workout.

Tools needed: nothing!

1. Cossack lunge
2. Other way
3. Prone squat
4. Plie squat with foot drag
5. Other leg
6. Alternating get ups
2 x 50sec

A Fitness with PJ YouTube Workout - ad free!

Tone your waist and abs with my fun 5-minute muffin top workout. No tools required and perfect for ALL levels of fitness.

Now... let's do this 👊
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⁣Tools: none

1. Side plank with side crunch
2. Other side
3. Bicycle crunches
4. Spidermans
5. Windshield wipers
6. Iso hold bicycles
7. Other side
...

The gluteus medius muscle is an important BUT OFTEN weak muscle of the hip. This little muscle located at the sides of the hips is important for knee, hip, and back health.

Follow along with my favourite 10 glute med exercises either before a workout, after your workout, or as a regular pre-hab...

Do lunges hurt your knees? Do these exercises instead.

A Fitness with PJ YouTube Workout - ad free!

My favourite stretches for a low back.

A Fitness with PJ YouTube Workout - ad free!

This TRX cardio workout will get the heart rate up so you burn some serious calories while ALSO training the legs and core. Low and high impact options are given for each exercise, and we finish off with an extended 12-minute stretch.

So, with that said if you're short on time skip the stretch s...

Only 1 set of moves in this quick no-repeat workout for the legs and glutes, for women over 40.

DAY 11 14-Day Booty Love Challenge
Start with Day 1 here: https://youtu.be/9zzDR-BvmYQ
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⁣No repeat workouts are a lot of people's favourite way to train, but is this a great way to train? ⁣⁣
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Doing...

Train the tush and core, without hurting the knees, with this barre mat workout.

⁣If you have been told to work your glutes or hips by a physiotherapist, or another health professional then you are gonna flip for this workout!

We target the inner and outer glutes pretty hard, while also working...

Train the inner thighs and outer hips with this strength workout.

Day 4 Workout of the Booty Love Challenge

This workout is broken into 3 different parts: dumbbell series, standing series, and chair series.

And all with one goal in mind: strength the inner thigh muscles and the outer hips.

M...

Tone the inner thighs with this inner thigh workout for home.
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⁣Tools: a pair of moderate + a yoga block or similar

1. Plie squat
- Pulse
2. 1 heel up plie squat
- Pulse
3. Other heel up plie squat
- Pulse
4. Both heels up plie squat
- Pulse
1 x 4 minutes

5. Step out side lunge
6. Gate swings...

OMG! This Full Body Resistance Band Workout to Tone is the bomb. Using a booty band we hit all the muscles in the upper body, the lower body and the core. You are gonna love it ❤️

JAN 2021 UPDATE: after further research, it has now been determined that tubing CAN help build bone.

Tools needed: ...