A 10-minute foam rolling series for the upper body. Let's foam roll you to better posture.

This routine is a MUST for anyone who sits for prolonged amounts of time, throughout the day.

Whether it's in front of a computer, commuting to and from work, or if you drive for your job you need to wor...

My favourite mobility drills to help you move better & feel better.

Core & balance workout.

This quick little workout is designed to help improve your balance by targeting the lower body and core with dynamic and static balance exercises.

Tools: none

1. Balancing lunges
2. Other leg
3. 1 legged walk outs to wide mountain climber + twist
4. Other leg
5. Reverse...

Legs & Abs HIIT/Tabata.

30-minute legs and abs HIIT/Tabata. NOTE: non-jump & low impact options shown

Tools needed: none!

1. Side shuffle x2
2. Plank jax
8x20sec

3. Left leg lunge clap
4. Side plank with hip drop
8x20sec

5. Right leg lunge with clap
6. Side plank with hip drop
8x20sec

7. La...

Better posture exercises.

Need to improve your posture? Want to correct what the computer and being on your smartphone has done to your shoulders and upper back? This better posture workout consists of 10 exercises, all targeting the muscles related to correcting posture.

Tools: a pair of light...

FIT IN 15 - DAY 13⁣.
Join me for a quick after a workout, total body stretch routine.

This great little stretch routine will hit all the muscles, no matter what workout you just did.

This is also a great mid-day "I've got to move my body" series, or an early morning or PM stretch.

Basically, ...

Try this quick beginner ab workout.
⁣
⁣This is a great workout to do when you A) just have 10 minutes, B) just want to hit the abs or C) you would like to add a functional ab workout at the end of your cardio workout, or another workout.

We hit all the muscles in the core, including the lo back ...

Thigh-burning Tabata... that will torch some calories and your thighs!

DAY 2 of the 14-Day Booty Love Challenge
I never meant this workout to be so bloody burny for the thighs... haha.

But that's good news since your tush is probably a little sore from yesterday's booty strength workout. So, n...

The perfect home workout! No tools, bodyweight-only upper body strength workout.

This workout is one of my faves. It's a gem of a workout hitting the low back muscles, the shoulders, the posture muscles, and the triceps.

It's great to do on its own or paired with a cardio workout - and it's als...

Got 10-minutes? Join me with this ab finisher. 10 exercises, no-repeats.

This ab finisher is also osteoporosis friendly, and it is the perfect little routine for after a strength or cardio workout.

Tools: none

Knees bent to hollow hold
Wide mountain climbers
V sit
Rolling plank
Scissor kicks
S...

Ladder Strength Workout.

This is a total body strength workout uses a ladder drill to really hit the muscles. Perfect for anyone over the age of 40 who want to get rid of flabby muscles! 💪

Tools needed: a pair of light and moderate dumbbells

1, Goblet squat
2. DB together chest press
3. Renega...

A lower body strength workout, using one pair of dumbbells. Strengthen and tone every muscle in your lower body, from your quads to glutes - you're gonna love this one!

I also have my assistant on set with me, however, it was close to his dinner time so he was pretty antsy throughout.

Cute and...

FIT IN 15 CHALLENGE - DAY 11. Lace up your runners for this fun knee-friendly cardio workout.

Save the knees with this knee-friendly cardio workout.

Join me for 26-minutes of no jumping, no lunges cardio moves where we target the hamstrings, glutes and outer hip muscles (glute med) - all needed...

25-minute easy on the joints cardio.

Join me for a 25-minute low impact, easy on the joints cardio workout.

Tools needed: nothing

A Fitness with PJ YouTube Workout - ad free!

How's your shoulder mobility? Try this simple test to see how your overhead mobility is, and then add these two easy drills into your daily routine to help you improve your shoulder mobility.

A Fitness with PJ YouTube Workout - ad free!

Learn what exercises are best to help build bone and prevent osteoporosis and what exercises you should avoid if you have osteoporosis.

👉🏼 First, what is osteoporosis?
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn...

DAY 13 - 14-Day Booty Love Challenge

This workout is going to give you the right mix of moves to target the glutes, without burning out the knees... and it will also (most likely) make you remember it tomorrow morning.

And FYI: there one lunge pattern where I didn't offer a sub (bad trainer, ba...

DAY 7 14-Day Booty Love Challenge
⁣
I love EMOM (every minute on the minute) workouts. Yes, they are a pain in the butt because you have to count, BUT I find these types of workouts always go by so frigging fast!

And fast and effective trumps my inability to count every time.

Have fun, and don...

This no plank ab workout is for anyone who wants to give their wrists a break! In addition to no planks, you don't need any equipment and it is guaranteed to hit EVERY ab fibre in your mid-section.

In fact, I was sore for 3 days after filming this little workout... it was awesome!

FYI: if you...

Get ready for a full-body strength-training workout using tempo training. This workout includes circuits that will challenge and strengthen every muscle in your body using dumbbells while slowing down certain parts of the exercise.

A killer routine to help you break through any exercise plateau...

This total-body strength workout uses the BOSU ball, the TRX and dumbbells. Alternating between these tools you are guaranteed a good sweat.

And... if you don't own a TRX or BOSU options are given. So, no matter what equipment you have, and no matter fitness level you are, I've got ya covered!
...

This is the perfect workout for those "I can't" or "I don't want to" days. Combining mobility drills with our cardio moves you'll get your heart rate up, improve the mobility of your ankles, hips, t-spine and shoulders while torching some calories. Perfect for all levels!

Tools: a chair if you'r...

Grab a dumbbell and get ready to train every muscle in your body - in under 25-minutes. Performed circuit-style, with compound exercises (so you train as many muscles as possible for EVERY move), you'll sweat, smile and want to repeat this bad boy!

PS - sorry for the extra set of one-arm snatche...

Not every stretch is appropriate if you have osteoporosis or osteopenia. In this stretch session, you'll be guided through a whole-body stretch session, without any risk to your spine or hips.

Increase your range of motion in the joints, and work on lengthening the muscles!

Perfect to do afte...