Cardio & Core Workout with No Equipment for Women Over 40

[@FitnesswithPJ]

Thanks so much for watching! 💪🏽 If this is resonating with you, or you have a QUESTION, come and join the conversation at www.patreon.com/fitnesswithpj or head to my ‘Ask PJ Anything’ form pjwren.typeform.com/to/uCxk9B7X & have your question answered on KZbin; the last Wednesday of every month.

[@sarahmacmull751]

Day 6 done in London! I’ve never done this kind of thing before and I’m pretty proud to have stuck with it for 6 days without cheating! Thanks PJ! From London (still sweating even though it’s winter here! (Can’t usually comment as use the tv but today used my phone !) looking forward to day 7… who even am I!!??😊

[@FitnesswithPJ]

Haha! Welcome 🙏. You are amazing - that's who!

[@gwenryan58]

🎉 Lets just say Im looking forward to doing this one again, more gracefully🎉

[@FitnesswithPJ]

Haha! You go Gwen! 🙌

[@EricaFlemmer]

I really enjoy your workouts esp this 21 day challenge! And I LOVE that you don't play music - thank you!

[@FitnesswithPJ]

Yay! Thank you Erica! 😃

[@c.barnes6651]

Holy Cardio Batman!!! Definitely got the heart rate up...and the sweat pouring. Loved it! The hubby is still hanging in it with the challenge. We both struggled at first with a couple exercises...but got there. Off to recover now. Looking forward to tomorrow!!!

[@FitnesswithPJ]

You you two! 🥳 🙌 🙌

[@pattichenoweth572]

You crack me up PJ! I'm really loving "The Bloopers"!! The F&F Challenge is going great!

[@FitnesswithPJ]

Thanks Patty 🙏 Glad you're loving it/them 😃

[@ginaquinton9410]

Love it as always. I never thought I'd wake up and get excited to see what exercise I would be doing, but I'm honestly hooked on fitness with PJ. Also I never thought I would be up at 5am exercising but never say never. Can't wait until tomorrow.

[@FitnesswithPJ]

How awesome it this? You rock Gina! 🙌

[@veronicachandler3615]

Ditto! ❤

[@annawilkins7912]

Aloha PJ ❤️ ! From Hau'ula Hawaii! You are awesome 👌 I'm grateful for your time, motivation, spirit...it's beautiful. I'm 62 young and very grateful I'm able to do what do. Thank you for the awesome motivation

[@FitnesswithPJ]

Aloha Anna! Way to go! 🙌

[@janicemaloof556]

HOPE YOU DON'T GET MAD. I DID THIS ONE TODAY BECAUSE I HAD MORE TIME. TOMORROW I WILL DO THE STRETCH THAT'S FOR TODAY. THIS IS A GREAT WORKOUT! I LIVE IN FLORIDA AND I SWEAT BUCKETS. GOOD CHALLENGE. THANK YOU PJ!!!

[@FitnesswithPJ]

Of course I won't get mad! You have to make things work for YOU 😃

[@ginaquinton9410]

I live in Florida also and the heat is a killer. Keep moving.

[@susanlumley5547]

We love Florida! My hubby is praying Miami makes it to the superbowl this year. They areniff to a good start! 🥰🇭🇲

[@lovoniacarson5098]

This was a sweaty, good one. Bear walks were very hard. However, I love all your cheerleading and modifications. Thank you!

[@FitnesswithPJ]

Awesome work there Lovonia!

[@PujaDada]

Could not wait to do today's workout. Day 6 done. Sweating and smiling!!!!

[@FitnesswithPJ]

The best 🥰

[@Balletpro1]

AWESOME workout on a humid Sunday in NJ!!!!!! (FYI: love working out in the heat and humidity!)

[@FitnesswithPJ]

Love it!! 🥵 🔥

[@vanrb8529]

Day 6 done, I cannot believe it, this is the most committed I have been to a workout in months

[@FitnesswithPJ]

Way . to . go . Vanessa 🙌

[@dr.sherrispeaks]

Really needed that “This is awesome” in those last bear moves. Thank you. 🧡

[@FitnesswithPJ]

Love it! 😍

[@dawnbrower9129]

Anything you mix with core is awesome…this one sure was!! Thank you 👍

[@FitnesswithPJ]

Glad you liked it Dawn! 😃

[@AnnaGibbs-b7g]

Fab workout, just started the 12 day challenge, really chuffed on day 6! Thank you from the UK

[@FitnesswithPJ]

Yay!! You got this Anna! 😀

[@jenniferjones-molina9078]

The bloopers are so funny! I appreciate you so much and your openness to being human ;-) Got my butt in gear with the side hops and my favorite is the 1,2, lunge.

[@FitnesswithPJ]

Sooo great Jennifer! 😃

[@margaretflynn1288]

Hey! I broke a sweat today! 😅 It’s humid on Cape Cod, MA. No AC in my house. This was a challenge for me, but I’m so much the better for sticking with it. I kept up a decent pace, and I think that’s an indication of improved endurance and an increase in strength. Thanks, PJ! ❤️

[@FitnesswithPJ]

This is awesome Margaret! 🙌

[@kellypantaleoni5166]

What a heart pumping sweaty good time this was🎉 Thank you PJ😊

[@FitnesswithPJ]

Awesome Kelly! 🥳

[@eveningstarbright]

I run regularly, so I do get quite a bit of cardio. Your work is awesome to mobilize my muscles in a different way than running does. I love it.❤❤

[@FitnesswithPJ]

Yay!! So glad you love it 😍 It's great to mix it up!

[@joginski]

WOW! I was starting to think I may have to look for a more challenging work out option until I encountered Day 6. Heart rate up and sweat coming down. Thank you for what you do so well.

[@FitnesswithPJ]

Love it - thank you! 😍 consistency is the key for sure!

[@vernheatherprice3894]

Oh my this was a good one. Cardio is not my favorite but I still did it. I also cursed you lots! But stayed! Thank you for all you do and keeping me healthy! Have a great day!

[@FitnesswithPJ]

Great stuff! 😍

[@nahitonahito55]

Super, PJ! I enjoyed and sweated a lot. Thanks a lot!

[@FitnesswithPJ]

Thanks Nahoko! 😃

[@sarahroque7935]

Thank you PJ for putting this very challenging work out together for us. I totally enjoyed it even though I am pooped out right now and thanks to your energy I can push through them

[@FitnesswithPJ]

This is so great Sarah! 😃

[@rimastein8587]

Great cardio workout and as this wasn't enough punishment, followed it up with one of your ab workouts as well. Thanks PJ

[@FitnesswithPJ]

You are a glutton for punishment! 😃

[@klaurvick4501]

Round 3! Thank you!

[@FitnesswithPJ]

Go girl! 💪

[@laracasebolt6725]

As always it was a great one! Good variety and it got the heart pumping. Thanks again PJ

[@FitnesswithPJ]

Way to go Lara! 😃

[@beckytanner6350]

I’m a day late but I do yoga Sunday. Soooo this was the bomb!🔥🔥🔥🔥. Thank you. 😘

[@FitnesswithPJ]

Yay! Thank you! 🔥 🔥

[@melissawright4912]

Loved this w/o! I'm sweating like crazy! Lovong this 21 day challenge. So happy i found PJs workouts!!!

[@FitnesswithPJ]

So glad to have you on board Melissa! 😃

[@lorainemcgahee9471]

I'm late to the game, but this 21 day challenge is a bday gift to myself. I'll be 59 on 2/28. Love the variety of your workouts but mostly all the other stuff like: yuck to tofu, big heads, bad words, fresh air and get your ass moving!

[@FitnesswithPJ]

Haha! You sound like my kinda gal!! Welcome aboard this challenge Loraine 😃

[@lisachoudhrie3512]

Thanks PJ so so tough and sweaty and horrible but great!! God bless you

[@FitnesswithPJ]

Thank you! You too! 🤗

[@lynneprice420]

Loved this - totally got my sweat on! 'Move you're ass, we're almost there' I needed that in the middle! Thank you PJ :)

[@FitnesswithPJ]

Great job Lyn! 😃

[@mirellapenny6403]

I love cardio! Great workout as always!

[@FitnesswithPJ]

Yay!!! 😁

[@marymccall9330]

Done! Good workout, challenging to say the least! Had to modify some of them, but stuck with it. Thanks! ❤️

[@FitnesswithPJ]

Great job! 👏 🙌

[@bethlohman1633]

I have loved every PJ workout this far. 25 day challenge and now on 21. This was the first time I felt there were not modifications for some moves that were hurting my knees. I also have to do modified for a foot injury and usually I still feel like I’m working as hard as she is, but there were so many jumps in this and having to modify so many of the power moves meant less of an intense workout.

[@FitnesswithPJ]

I'm glad you are enjoying the workouts! Hopefully, you will start to be able to know 'your' modifications to be able to sub in whenever you need 😃 Take care of that foot while you fully recover

[@JenniferW-o8v]

Almost didn’t do it and searched for something similar and low back friendly. I decided to just try it snd I’m glad I did! Yay for alternative moves.

[@FitnesswithPJ]

So glad you did it too! 😃

[@georgiecameron4007]

Day 6 done ✔️ loved this sweaty little cardio workout pj 💪

[@FitnesswithPJ]

Keep it up Georgie! 😃

[@gloriawalker9718]

Thanks for another great workout!! I absolutely love the strength ones.

[@FitnesswithPJ]

Glad you like them! 💪 🔥

[@dawnhamelin3741]

This was challenging not only physically but mentally. Had to think on this one!

[@FitnesswithPJ]

Great job Dawn 👏

[@donnalister1244]

PJ- it’s extremely hot & humid here too. Good thing I like pansies ( no- I don’t live in Toronto- but certainly in Ontario ). Lol 😆. Loved 🥰 this workout. Now- off to go kayaking. The river gives some relief to the heat. See you tomorrow morning. Donna 🇨🇦🎒❤️🍷

[@FitnesswithPJ]

I love Toronto peeps - you know it! 😆 💕

[@mandylloyd6750]

This workout felt hard today, AND I made some modifications and got it DONE. First time I've done the switchbacks with the jumping motion. It's encouraging to know that the light impact is what helps us keep our bones strong.

[@FitnesswithPJ]

Way to go Mandy! 🙌

[@patriciawhite6820]

The moves were good, and the variety was also good.

[@FitnesswithPJ]

Glad you like it Patricia! 😃

[@nicoleseiler7774]

You may be older than me, but you are kicking my a$$ with these workouts!❤️❤️❤️

[@FitnesswithPJ]

Haha! So glad you're loving them 😃

[@andream6770]

Another great workout I’m so glad I did even though I didn’t feel like working out today! Thank you PJ! This 21 Challenge is great!1

[@FitnesswithPJ]

You got this! So glad you're loving it Andrea! 💪

[@Brenda-ff6oh]

As you stated in your “ bloopers”, “I am just so happy”! It felt great and did wonders for me. Every workout has been different from others, they feel elevated. You always deliver. Thanks

[@FitnesswithPJ]

Appreciate that Brenda! 🙌

[@AmyDubey-mk7mu]

Thank you. You are awesome and I appreciate your style.

[@FitnesswithPJ]

I appreciate YOU!! Thank you 🙏

[@scipioniljw]

day 6 done loved it thank you so much

[@FitnesswithPJ]

Yessss Laura! 😃

[@margiegonzalez6576]

Day 6 done ,yessss

[@FitnesswithPJ]

🙌 🙌

[@myrealtor1429]

That was the hardest workout for me, PJ. Probably the reason I never liked core workout is because I suck at them, I look forward to day 7 of the 21 day challenge, still. Thank you,

[@FitnesswithPJ]

You got this! 🙌

[@charmaineroberts2]

Wow - I thought I wouldn’t make it after that first round; but not only did I finish, I didn’t have to modify. Tells me I’m improving - 👍🏽. At 67 and working out to undo the osteoporosis, I really appreciate your workouts, your humor and your generosity. These challenges are actually tougher than most of your other workouts in my opinion. By design? Thank you!

[@FitnesswithPJ]

Great stuff Charmaine! Keep being amazing! 😃

[@maureenpolak2184]

Great cardio, loved the burn!

[@FitnesswithPJ]

So glad Maureen! 🥳

[@judypray4311]

This should be called "KILLER cardio & core workout"

[@FitnesswithPJ]

😂 😉

[@carminagarcia8708]

Gracias

[@julienelissen9482]

Hey PJ, this was a sweaty one again, love it!!! I already feel and see a change in my body so this motivates me lots and lots.. thank you so much for all the effort you put in these workouts 🙏

[@FitnesswithPJ]

Wonderful! Thank you Julie 🙏

[@MichelleSidhom-o5m]

I thought I was fit and strong but this challenge is taking my fitness and strength to a new level and I'm so delighted. Broke my plateau!! What is RDL

[@FitnesswithPJ]

So glad you're loving the workouts!! 🙌 RDL stands for Romanian Dead Lift!

[@cabanawwyoming5617]

Day 6 and I'm still staying on track!

[@FitnesswithPJ]

Oh yeah baby! You got this 🙌

[@karenshumka5398]

Great combo!

[@FitnesswithPJ]

Oh yeah! 💪

[@vernheatherprice3894]

I wasn't feeling it today. Mostly because I prefer strength to cardio. The workout was amazing...I am just tired. I still did it but just a bit slower pace. Tomorrow is a new day!

[@FitnesswithPJ]

Great job in listening to your body by taking it a bit slower! 🙌

[@lfam6]

Another great workout!

[@FitnesswithPJ]

So glad you liked it!! 😃

[@stiofaininnichlerigh8168]

My new favorite move BANANA after doing this for 3 rounds lol 😂 But this really challenge my balance especially on my bad ankle but need to be done and strengthen jumping side to side ......ouch Bit I do have to say and you said this I've learned from been with you quiet a while now I've learned what works and what I am most proud of is my abs are getting STRONGER. Great workout another brilliant one to travel with Cheer PJ LEGEND for all you do for us and because of you I am getting stronger 💪 Sweat sweat and more sweat 💦😅 Steph 🇮🇪

[@FitnesswithPJ]

I bet they are getting stronger! Go Steph! Keep taking care of your recovering ankle 💗

[@lasonialamay6786]

Loved this cardio and abs w/o. Couldn't do alot of jumping bc I live in an upstairs apt. Did some modifications, nevertheless I got #6 done! Thanks PJ 💞

[@FitnesswithPJ]

Great job LaSonia! 👏

[@Muffie-g6z]

Day 6 done! Phew - that was a hard one!! But I made it through!

[@FitnesswithPJ]

Way to go!! 🥳

[@carminagarcia8708]

Gracias!

[@FitnesswithPJ]

🙏

[@normahazelwood1443]

Thank you pj found it a bit hard this morning had to do some of the easier one's xx

[@FitnesswithPJ]

Getting it DONE Norma 🙌

[@sylviasmalley2450]

Good w/o.....had to make a couple of adjustments as my heart rate was too fast to lay down but it was fairly easy to do standing wall knee lifts etc

[@FitnesswithPJ]

Great job!

[@avrilquadros]

Love the comment about Toronto. My SIL is a prime example 😂

[@FitnesswithPJ]

Love it! 😊

[@carminagarcia8708]

Gracias! Love to hate you or hate to love you, they both sound good right now!

[@FitnesswithPJ]

Love it - either way, I'm here for ya! 🥰

[@janelohrey1483]

Great workout!

[@FitnesswithPJ]

Glad you liked it Jane!! 😃

[@jburwinkel]

Had some difficulty with this one. I was not very coordinated on some of the exercises, so I had to make adaptations. Fortunately, since you are so good at showing modifications, I was able to modify the modifications! :)

[@FitnesswithPJ]

Excellent! 😆

[@Thrspm]

Still here! Day 6. Feeling stronger! I love that we can hear your breath during the workout. Makes me feel like I am not alone is almost dying!

[@FitnesswithPJ]

Way to go! 😃

[@karenshahintajalli4886]

This really got that lower body moving!

[@FitnesswithPJ]

Nice work there Karen 💗

[@lisachoudhrie3512]

Thank you PJ.. Yummy moves.. God bless you❤

[@FitnesswithPJ]

You are so welcome! 🤗

[@funnybunny1540]

Day 6 done! Great workout PJ 😃 I’m loving this 21 Day Challenge! Enjoy the rest of your weekend everyone!!!

[@FitnesswithPJ]

Woohoo! Great stuff! 😃

[@tracyjones5335]

🥵 awesome workout thanks PJ 🙌🤩😍

[@FitnesswithPJ]

😃 🙌

[@dianemirich5556]

didn't think I was going to be able to do a squat jump and then follow it with a decent rdl.......but I did! Just back from the beach did the workouts there daily but no comments because I couldn't remember my youtube login.

[@FitnesswithPJ]

Woohoo Diane 🙌 - passwords & logins can be a nightmare! 😆

[@karin7765]

#6 Used this weekend for long hikes( well about 14,5km) ..Power mountain climbs were hard for starters i couldn't get my foot anyway near my hand,lol and it was hard to move either leg forward in the first place so I ended somewhere in the middle 😊😊. I did the 'dead bug' and I believe it went better then last time.'2 switches to knee drive' ; Had challenges with the coordination and ballance here. 'Bear steps'; Doable though tough to 'hold on' 'Jump squats/ RDL( where does the 'R' stand for, Rotation?); again good for my coordination and cardio. . Thanks 😎😎!! The firts of the stretches with either knee bend against the wall to stretch the squad gave serious spasms in my ( hamstrings? those muscles on the backside of my thighs)

[@FitnesswithPJ]

You are rocking it Moira!! The RDL stands for Romanian Dead Lift and, yes, the hamstrings are on the backside of your thighs - also, ease off a stretch if you are experiencing shakes or spasms 💕

[@karin7765]

@@FitnesswithPJ Yes I simplified the exercise.. Thanx !

[@susankaplan9948]

Tough, tough workout! I finished it though. Probably tough because I do a lot of squats at work. Thanks PJ!!!!

[@FitnesswithPJ]

Go Susan! 🏋️‍♀️

[@margiegonzalez6576]

Good work out #6

[@FitnesswithPJ]

Oh yeah Margie! 🙌

[@Niki-81811]

Day 6✅ Feeling great. I did day 6 before I do day 5. Since I'm one day behind & monday is my rest day I decided to do your cardio then do day 5 stretch as an additional stretch/cool down. So now stretch time☺️☺️

[@FitnesswithPJ]

Yay! 😀 ✅

[@merrittgray1976]

That was great, as have all the workouts in this challenge. Definitely feeling it all over from the last week. I had to modify a few exercise in this as I have cartilage damage in my hips (I used to dance a lot as a younger person). Still, my heart rate was way up there! Thanks! Its nice to have someone who appreciates the quirks of those of us over 40!

[@FitnesswithPJ]

Great job Merritt! 🙌

[@emilycolby5629]

This was a great way to start my rainy Sunday! Another good one! I love a good sweat. Day 6 done!

[@FitnesswithPJ]

In the bag! 🙌 ✅

[@nalanalillie6876]

Please tell me my coordination will get better!😂 I’m not getting as many reps in because of I’m stumbling through some of the rounds but I’m still sweating and working. I hope I’ll be better at this soon! 😊

[@FitnesswithPJ]

Yes! Coordination will improve with practice! 😂 👏

[@ach9282]

awesome challenging workout for body and mind - my big heavy banana brain had to work hard to master the new moves!! 🤣 loved it!

[@FitnesswithPJ]

You did it! 🙌

[@chrisostojic4131]

Day 6 complete! That was a nice way to perk up my rainy Sunday!

[@FitnesswithPJ]

It's a little different having a scheduled cardio on a Sunday! Great job 👏

[@alyciahansen6953]

Fun and different! Glad to FINISH tho!!!!

[@FitnesswithPJ]

Great job 👏

[@gerstapleton4316]

Well, definitely Crap-Co-ordination Day in my 15ft x15ft part of the world today. Haven't sub'd that much in ages 😏 but 119 heart rate with my modifications 🙂 Definitely doing this one again to just kick lack of co-ordination in the a** 😀. Thx PJ. Enjoyed the laugh to keep me going. X

[@FitnesswithPJ]

Go good! It's great to challenge the mind as well sometimes 🙌

[@MsBrowneCow5]

Done early…way to start a Sunday ✅

[@FitnesswithPJ]

🤩

[@loukiaskreka2065]

🥵No comments!So challenging.I used my bosu,I even used a dumbell.It was fantastic>Thank you>

[@FitnesswithPJ]

You got this Loukia! 💪

[@Olga-uh4op]

Done! 😁🤗

[@FitnesswithPJ]

🙌

[@YouCanCallMe_ThePro]

Great workout, Happy Belated Thanksgiving

[@FitnesswithPJ]

Thank you! You too! 😃

[@jennyeverard5306]

That was a heart pumping dozey of a workout. Thank you PJ for keeping me motivated. Day 6 done.

[@FitnesswithPJ]

You got this Jenny! 😃

[@pattycraig7170]

What a fun sweat session! And I LOVE Stranger Things!!

[@FitnesswithPJ]

Great show, huh? 💕

[@karenhayler4158]

Boy oh boy that was tough. I normally do my workouts first thing but had plans today so did it this evening instead

[@FitnesswithPJ]

You DID it! ✅ 😃

[@janaross8186]

short and intense!

[@FitnesswithPJ]

Getting it done ✅

[@AlisonClarkRE]

What a great workout!!! Even pansies from Toronto love it!!! 😂🤣

[@FitnesswithPJ]

Haha! You KNOW I loved my Toronto friends 💕

[@valeriehouseknecht6606]

Kickin my butt in 30 min or less. Love it. Little struggle with the plyo but nice challenge.

[@FitnesswithPJ]

So glad you love it Valerie!! 🥳

[@fayemcdonnell7288]

Did 5 days in a row as have rest days Saturday and Sunday… legs feeling it a bit after yesterday 😂 the last round of jumping switch lunges I’m sure went on for 45 mins not seconds!!🤪😂 Brilliant session as always Pj and another fun one too! Thank you. I always dread cardio days, but was fun and always feel great sense of achievement finishing. 😊 have a super weekend !

[@FitnesswithPJ]

Wow! That's a BIG effort Faye! 😃

[@genxandi]

I was sweating through my shirt by the start of round 3, I hope that is a good thing, lol! For the record, I'm not really a fan of tofu either even though it's in some stuff I eat. I'm really doing my best to stay fit and healthy at 40+ and sometimes I feel like I'm failing miserably, but I try to keep at it.

[@FitnesswithPJ]

We do what we can (without eating tofu 😆). You got this Andrea 🥰

[@christine1962ful]

That was a sneakily tough workout. Those jump lunges and bears Planks were not messing about! Great job for a shorter workout! 👏🏾 👏🏾 👏🏾

[@FitnesswithPJ]

Great job Christine! 🙌

[@YouCanCallMe_ThePro]

Sweating, thank you

[@FitnesswithPJ]

🔥 🔥