ONE WEEK CHALLENGE - FAT BURN WORKOUTS, DAY 7

Hello guys,

last day of One week challenge.

Seven days of challenging, hard, intense workouts. And the result? I see results on myself for sure. I feel stronger, my abs is really tight and defined, my endurance is much better and I feel great! I can proudly say I am really FIT. You should feel the same, if you worked out hard, made healthy diet choices.

Today`s training is excellent, fat burn workout and glutes!

 

Let`s burn calories and fat together!

 

 

Pavla

 

 

DAY 7

1. KICKBOX INTERVAL ABS WORKOUT
2. AWESOME LEGS WORKOUT

 

1. KICKBOX INTERVAL WORKOUT

 

 

Recommendations:

• total body workout, toning and strengthening your arms, chest, abs and glutes
• interval training
• one round is 10min, do 2-3 rounds
• use jump rope or modify

One round

1. jump rope, 1min
2. jab x cross x jab x cross x side kick (one leg) x side kick (other leg), 1min
3. switch side and do the same (jab x cross x jab x cross x side kick x side kick), 1min
4. jab x cross x jab x cross x zig zag x knee up, 1min
5. switch side and do the same (jab x cross x jab x cross x zig zag x knee up), 1min
6. 4 counts (1,2,3,4) twist x 4 counts zig zag, 1min
7. front kick (right leg) x back kick (left kick) x side kick (right leg) x side kick (left leg), 1min
8. switch side: front kick (left leg) x back kick (right leg) x side kick (left leg) x side kick (right leg), 1min
9. jump rope, 2min

 

 

2. AWESOME GLUTES WORKOUT

 

 

Recommendations:

• use 5lbs or 8lbs dumbbells,
• you can start with 8lbs dumbbells, then switch to 5lbs,
• challenge yourself, but whenever you need to, drop your weights.

 

Workout routine:

 

Right leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

 

Left leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

 

 

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