Stretch out your body with this easy-to-do stretch routine. It's perfect for beginners and for the inflexible! Perform after a workout, or do it before bed for the best night's sleep!

Day 5 of the 12-Days of Christmas Challenge.

Tools: yoga bolster or pillow, yoga blocks (or similar), stretch...

Hit all the muscles with this multi-joint workout. The strength portion is 21-minutes long (with your warm-up), leaving us 10-minutes for auxiliary work and stretches - if you have the time.

Options are given for people with sensitive knees, and if you have shoulder or neck issues you'll want t...

Get your heart rate up & blast some calories with this fun all standing, all-levels cardio workout. High and low-impact options are shown and we'll do a special drill at the end to strengthen your knee stabilizers. You're going to love this workout!

Day 7 of the 12-Days of Christmas Challenge. ...

Challenge your leg muscles in this leg HIIT workout. In this workout, we'll alternate between a lower-body strengthening exercise and a cardio exercise.

This workout will take your fitness (and legs) to the next level! Special treat: stick around for the end of my special hip finisher that is p...

Starting moving better with this 20-minute mobility flow for beginners. Using some props you'll work on increasing the range of motion through the hips and shoulders with some CARs (controlled articular rotations), while also implementing traditional mobility drills for feet, ankles, knees, and l...

Join me for this fun, no-repeat upper body strength workout. You'll feel the burn as we flow through the same muscle groups, back-to-back for a series of exercises before we move on to target a different area of the upper body.

Using only dumbbells you'll hit all muscles of the upper body - wit...

Challenge the muscles and test your metal using only 1 dumbbell in this Metcon (metabolic conditioning) workout. We'll be powering through compound exercises with minimal rest in between to help burn calories and increase our metabolic rate both during and after our workout.

Day 12 of the 12-Da...

Starting with a cardio Tabata you'll torch some calories and work the legs. Low and high-impact options are shown so this Tabata is all-levels friendly!

Once we are nice and warm and sweaty you'll move into an AWESOME ab EMOM (every minute-on-the-minute) for 10 rounds of ab-burning fun.

Begin...

Looking for a low-impact walking-style workout to do in your living room? This workout is broken up into two sections. The first, 16-minutes of low-impact walking followed by 5-minutes of ab-burning core work.

This workout is also osteo-friendly.

Tools: weighted vest (optional)

Check out the...

Using only a booty band (mini band) we'll get the heart rate up, while also strengthening the lower and upper body workout. This is a great full-body workout and one to favourite for when you're travelling.

Tools: booty band (I recommend a latex band, not cloth)

8 x 20sec
Banded squats
Bande...

Strengthen the legs, hips & glutes - using only your body weight! Using 5 of the best lower body exercises you'll circuit through a strength workout training each leg independently, while only using your body weight. Single-leg training is so effective for both strength and prevention of injury. ...

Can you really get in shape at home, with minimal equipment? You might be surprised at my answer.

I also answer why your muscles are sore after a workout, what causes the soreness and what to do about it, and whether or not you should be sore after every workout.

Plus, a Patreon & Over Fifty F...

A quick 5-minute ab workout, with no repeats. Do this after a workout, or for those days you want to train your abs a little harder. Osteoporosis-friendly options are shown.

Tools: a chair or bench if you're a beginner

1 x 45sec
Plank
Slo mountain climber (alt: off a chair)
Dead bug
Figure ...

You will love this boxing cardio workout! Great for beginners to advanced (it sure got my heart rate up!) and everyone else in between.

And the best part, no coordination is required.

Learn the best boxing stance for you, as well as the 6 basic punches as you go through 5 different low-impact...

Strengthen the legs, hips & glutes - using only your body weight! Using 5 of the best lower body exercises you'll circuit through a strength workout training each leg independently, while only using your body weight.

Single-leg training is so effective for both strength and prevention of injury...

Sculpt your shoulders and tone those triceps with this shoulder workout using only a couple pairs of dumbbells. Follow along for the whole workout, and make sure you stay till the end for a smoking shoulder & tricep finisher.

Tools: a pair of light & moderate dumbbells, light tubing for the war...

If you only have 15 minutes, this workout delivers! Sculpt the booty while torching some fat with this low-impact booty band (fit loop) cardio workout. With two circuits and no rest, you will scorch your glutes, and hips and burn some serious calories.

Tools: latex booty band

4 x 30sec
Squat h...

Grab your BOSU ball (or not!) for this super setting, same muscle group strength workout. While your BOSU ball is optional, your dumbbells aren't!

Using a couple of pairs of dumbbells we will tri-set the SAME muscle group for two sets, working all the major muscles in your body.

This will tor...

Need some warm-up exercises before your workout? Or, maybe you're looking for an easier type of workout to get you moving. Using all standing exercises, we'll warm up all the muscles and the joints, leaving you feeling refreshed and ready to go!

Tools: nothing

Arm circles
Good mornings
T-spin...

Need to get your shoulders warmed up? Or maybe you have a rotator cuff issue or a frozen shoulder. These shoulder warm-up exercises are great for either reason.

Using an exercise band (thera-band) and bodyweight exercises you'll hit the rotator cuff and deltoids and work on your shoulder range ...

Looking for something to get the body moving? Perhaps as a good morning to your muscles or joints, or a mid-day pick-me-up workout. This no-equipment, low-impact exercise series will warm up and wake up your entire body.

Do daily for a happier, healthier you!

Tools: nothing

Cat cow
Hip flexor...

On this episode of Ask PJ Anything, I answer the following questions submitted from our Patreon and YouTube community:
- Is high-impact exercise bad for people with sensitive low backs
- With shoulder pain, is it best to lay off it or use heavier weights to help strengthen the shoulders
- Recover...

In today's episode of Ask PJ, we have some great questions that I feel many of you will relate to.

- Why you should strengthen your hip flexor muscles and my top 3 exercises to get them strong.
- How to work out with BPPV (vertigo)
- Strengthening your bones
- Spinal stenosis and high-impact wor...

In today's episode of Ask PJ Anything, I chat about my experience being on HRT (now known as MHT - menopausal hormone therapy), as well as how MHT can help and what the risks are.

I also answer how MHT can help belly fat when accompanied by other lifestyle choices. Because one pill, cream or gel...