ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 3

Hello guys,

The second day of  One week challenge is gone and today is DAY 3.

Trainings on the Day 1 and 2 were more upper body based, Day 3 is more glute/lower body focused.

After two days of this challenge I feel my abs and upper body is stronger and more tight.

My metabolism is much faster, I am burning more calories during the day and night after the workout.

Smart, healthy diet is very important in One week challenge, if you want to have really nice results.

Enjoy the workout and let`s train together!

Pavla


DAY 3

1. PERFECT BODY WORKOUT
2. SIMPLE GLUTES WORKOUT

1. PERFECT BODY WORKOUT - interval training

Recommendations:

• interval training
• one round is 5min
• complete 6 rounds = 30min
• drink water whenever you need it
• have a short rest between exercises

One round

1. palms on the floor and jump up (modification: palms on the floor and alternate leg lift), 1min
2. squat x jump (modification: squat), 1min
3. alternate lunge back and squat down, 1min
4. alternate side kick x 4 jumping jacks, 1min
5. dead lift x lateral burpee, 1min

2. SIMPLE GLUTES WORKOUT

Recommendations:

• do 3 - 4 rounds
• you can use dumbbell,

One round:

1. squat x hammer curl, 15reps
2. double squat down and double squat up  x hammer curl, 15reps
3. squat (touch the ground with weights) and press over head, 15reps
4. double squat down (for two counts) and fast up (one count) x hammer curl, 15reps

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