Day 12 - 14-Day Happy Back Series.

Release your hip flexors to help relieve your back pain. Tight hip flexors not only make it harder to walk, bend, and stand, they can also lead to back pain and muscle spasms in your lower back, hips, and thighs.

This session is also a great post-workout/run...

Day 13 - 14-Day Happy Back Series.

Your thoracic spine (t-spine), is your mid-back and becomes immobile with age, poor posture and/or increased sitting. When the thoracic spine is immobile, the lumbar spine will, unfortunately, pick up the slack and compensate for the lack of movement in the th...

Day 14 - 14-Day Happy Back Series.

You will love this short, focussed yummy back stretch session. All mat based, no up and down exercises making this the perfect little post-workout session, or before bed. Enjoy!

Tools: mat

Train like a pro with this strength HIIT workout. Using dumbbells, and optional a TRX and BOSU, you will hit every muscle, with two different circuits, and then finish off with a circuit for the arms & shoulders.

Alternative exercises will be shown for the TRX and BOSU exercises using dumbbells...

Get ready for a good ol' leg burn with this no repeat leg and glute workout.

Alternating between knee-flexion exercises (hello lunges & squats) and hip extension & abduction exercises (hello bridges, fire hydrants and donkey kicks) you'll train the thighs and glutes - without burning out your k...

This cardio workout was so much fun to film! Using all standing exercises you'll get your heart rate up, and torch some calories while also firing up your abs. You will love this all-standing cardio and ab workout!

Tools: 1 moderate dumbbell (optional)

30 sec x 3 (no break inbetween)
Lunge & t...

Day 14 of the 21-Day Ab Challenge. This no plank ab workout will fire up those abs, without placing any pressure on the wrists and shoulders.

The perfect to-do anytime ab workout, as well as a great one to tack on after a cardio or strength workout for anyone who hates planks and is looking for...

Do you have osteoporosis or osteopenia? Are you looking for a workout that will help build the bone? Using all standing exercises you will challenge your muscles and balance, while also building the bone.

This is the perfect bone-building workout for any woman!

And make sure you stick around ...

Grab your stability ball - or don't - for this all-levels METCON workout. If you own a stability ball, join me on the main screen for a series of moves guaranteed to get your heart rate up and challenge those muscles of yours.

Or, grab some dumbbells and join Mini-Me for the no-ball version of ...

Day 21 of the 21-Day Ab Challenge. Fire up 🔥 your abs with our final workout in the series.

Sorry, this workout is not osteoporosis-friendly.

Tools: BOSU or stability ball (optional)

2 x 50sec
Crunch (Alt: on floor)
Plank (Alt: on floor)
Oblique crossover (Alt: 1-side bicycle)
Oblique cro...

Hit those muscles with this 20-minute total body TRX workout. Using the straps we'll flow through a five TRX exercise, circuit-style, and using compound exercises so you get the most bang for your workout.

HOT TIP: You'll also learn how to lengthen and shorten your straps like a pro.

This wor...

In this episode of Ask PJ Anything:
- Recommendations on exercise and osteoporosis
- What not to do when working out, if you have osteoporosis?
- Should you be taking collagen, if you have osteoporosis?

Take care of your joints with this feel-good workout using some of my favourite mobility and flexibility exercises. Feel free to tack this on after a workout, or do this daily to get your joints (and muscles) feeling great!

Tools: mat, 2 yoga blocks (or similar), bolster or pillow

Day 1 of the 21-Day Ab Challenge. 8 exercises, no repeat - a great way to kick off our challenge and get those abs prepped for the next 3 weeks!

Tools: mat

Day 2 of the 21-Day Ab Challenge. Hit those deep core muscles so you don't injure yourself when you weight train!

Tools: mat

Day 3 of the 21-Day Ab Challenge. Train your obliques with 2 of the best exercises. One trains them as they move (twisting) and the second as a stabilizer.

Tools: mat

Day 4 of the 21-Day Ab Challenge. Alternating between a low back exercise and an ab exercise you'll hit both the back and front of the body with this short workout.

Tools: mat

Day 5 of the 21-Day Ab Challenge. No crunches, or spinal flexion in this ab workout - making it the perfect osteoporosis-friendly workout too.

Tools: mat

Day 6 of the 21-Day Ab Challenge. Focussing on engaging your abs from the lower part you'll feel the burn in this short ab workout.

Tools: mat

Day 7 of the 21-Day Ab Challenge. Isolate your abs with crunches, crunches and more crunches.

Tools: mat

Day 8 of the 21-Day Ab Challenge. You'll feel this one! Using a traditional ladder, with reps vs time, you'll ladder up the intensity as we go.

Tools: mat

Day 9 of the 21-Day Ab Challenge. This is the perfect balance of ab crunching and spinal extending. Your abs and low back will love you!

Tools: mat

Day 10 of the 21-Day Ab Challenge. Fire up your waist muscles with this oblique focussed workout.

Tools: mat

Day 11 of the 21-Day Ab Challenge. Absolutely no crunches in this workout, making it perfect for anyone with osteoporosis or spinal stenosis.

Tools: mat