TRAINING 1: ABS WORKOUT AND CARDIO

Hello guys,

I will be posting every day "Training", that I do in the gym.

You asked me, why do I go to the gym. Answer is very simple. I need to be motivated and I get energy from people. Whenever I see people working out, it gives me so much energy, challenge and push to workout. I can not exercise in the house, because my daughter Sophia, 4 years old, will not let me and I think mothers  understand, what I am talking about.:-)

As I am going through older videos, I see my body transformation. I can proudly say that I lost fat, build and tone muscles, improved endurance a lot. My fitness level is much higher and I am very proud of it. You can have the same results, because you see it is working for me, it will work for you as well. We all deserve to have perfect lean body or get as close to perfect as possible.

Today is Abs day and cardio. Let`s follow me in my training routines to get perfect lean body, body you deserve.

 

Pavla

 

 

1. CARDIO

• 45min
• you can do elliptical, stair master, jogging, kickboxing, running
• I prefer stair master

 

 

2. ABS TRAINING

• do both Abs routines

 

 

1) ABS WORKOUT - GREAT ABS WORKOUT

 

 

Recommendations:

• keep your back flat
• keep your shoulders back
• keep your core tight
• do 20reps of each exercise or more, depends on your fitness level

 

Workout routine:

1. alternate elbow & opposite knee touch, 20reps
2. one side: elbow & knee touch, 20reps
3. other side: elbow & knee touch, 20reps
4. plié position, alternate elbow & opposite knee touch, 20reps
5. plank: alternate elbow & opposite knee touch, 20reps
6. spider, 20reps

 

 

2) GREAT DEFINED ABS WORKOUT

 

 

 

Recommendations:

• keep your core tight,
• use modifications if you need it
• do 20-30reps of each exercise

Workout routine:

1. oblique arm sweep, 20-30reps
2. knee drops, 20-30reps,
3. side plank and hip touch the ground & lift, 20-30reps
4. switch side, side plank and hip touch the ground & lift, 20-30reps
5. reverse crunch & legs lift up and reach, 20-30reps
6. hips lift, 20-30reps
7. bird dog & alternate leg back, 20-30reps

 

 

 

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 2

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

today is the Day 2 of One week challenge! Your second training.

Our goal is to get leaner, healthier, toned and stronger. It is only 7 days of great challenge.

Let me tell you my feelings after the workout of the DAY1. I came to the gym, many people around working out, lifting heavy weights. As I started HIIT- interval training, others were looking at me and  probably thinking that I am crazy:-). I did 4 rounds of Sweat total body workout and then Melt belly fat workout. I felt great, amazing! After the gym I drove home and guess what happened. As I was getting out of the car, I was so sore! My abs were really sore from the training. It is a good sign of hard work!

I am thinking of you guys, how it feels for you .

Today`s training is excellent interval training and abs routine.

 

Enjoy the workout!!

 

Pavla

 

 

DAY 2

1. BOOTCAMP WORKOUT - (HIIT)
2. STRONG ABS WORKOUT

 

1. BOOTCAMP WORKOUT

Recommendations:

• interval training
• do 3 rounds (if 3 is too many, complete 2 rounds)
• do maximum reps in each minute
• have a quick rest between exercises if you need to
• warm up before and cool down after the workout

One round:

1. touch your feet, 1min
2. reverse push up, 1min
3. plié with elbows up: alternate jumping knee up x elbow touch, 1min
4. triceps dip with one leg extended, 1min
5. triceps dip with the other leg extended, 1min
6. plank - one leg: knee in, 1min
7. plank - switch leg and knee in, 1min
8. bird dog gets down (plank x V x push up), 1min
9. Turkish sit up, 1min
10. plank: feet jump in x out, 1min

2. STRONG ABS WORKOUT

Recommendations:

• keep your elbows wide open
• exhale as you contract your abs

Workout routine:

1. central crunches with feet lifted, 100reps
2. alternate side crunch, feet lifted, 100reps
3. one side crunch with legs lifted, 100reps
4. other side crunches with legs lifted, 100reps
5. keep your legs up and lift up your hips, 100reps

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 1

Hello guys,

I hope you had a great Easter!
For many of us, it is a big celebration and also the reason for making delicious, tasty, unfortunately high calorie meals.

Do you think you need to lose some extra fat? Do you want to feel better? Do you want to train harder, but do not know how?
Let`s make one week challenge! Do every day workout of the day and I promise, after one week, you will be feeling stronger, toned, leaner and healthier.
Challenge yourself, do your best and complete the workout!

Do YOU want to have perfect lean body? Simply GO FOR IT!

 

Have a great day and awesome training!

 

Pavla

 

 

 

DAY 1:

1. SWEAT TOTAL BODY WORKOUT
2. MELT BELLY FAT WORKOUT

 

1. SWEAT TOTAL BODY WORKOUT

 

 

Recommendations:

• interval training
• do 3-4 rounds
• warm up before and cool down after the workout

One round

1. jump up, alternate side, 1min
2. alternate front kick x jump, 1min
3. push up x alternate side plank, 1min
4. jump forward x squat down x jump back x squat down, 1min
5. alternate side kick x jumping jack, 1min

2. MELT BELLY FAT WORKOUT, 10min

 

 

 

Recommendations:

• do maximum reps in each minute,
• exhale when you contract the muscle, inhale as you release,
• do not put the chin on your chest, imagine you have an orange under your chin,
• prevent your lower back, in some exercises keep your hands under your hips.

Workout routine:

1. hold in plank, 1min
2. bicycle crunch, 1min
3. scissors, 1min
4. side: elbow x knee touch, 1min
5. other side: elbow x knee touch, 1min
6. alternate leg x arms touch, 1min
7. reverse crunch, 1min
8. bent your knees, lift up your upper body up to your knees, 1min
9. cross the leg and crunch, 1min
10. cross the other leg and crunch, 1min

 

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BODY CHALLENGE - PLANK AND PIKE

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Let`s do today great body challenge.

You can do this workout at home, in the gym or outside in the park. You can do this in the morning as you wake up or in the evening before you go to sleep. All is up to you, but make sure you really do the workout.

Plank and pike is excellent isometric core strength exercise that involves maintaining position for extended periods of time.

 

Enjoy the workout,

 

Pavla

 

 

Training consist of three simple exercises. Do 3 rounds.

 

One round:

1. Plank on your forearms - get down into a push up position, put your weight on your forearms and toes, keep your elbows under your shoulders. Your body should be in straight line from your head to your heels.  Hold for one minute
2. Plank with straight arms - keep your arms straight, palms under the shoulders, keep your core tight and contracted, keep your back straight. Stay in this position for one minute.
3. Pike  - keep your legs straight, back flat, abdominals contracted. Stay in this position for one minute.

 

 

 

 

 

PERFECT Abs Workout - Bikini Mexico

Hello guys,

There is a magic about working out on the beach. The sound of the ocean, fresh air and sunrise makes the training exciting.

My workout routines are very simple, easy to follow. On the video looks everything so easy, but you will see, after you finish it, you feel your abs so badly. It is great workout!

 

Have a great workout!

 

Pavla

 

 

 

PERFECT ABS WORKOUT - BIKINI MEXICO

 

 

 

 

Recommendations:

• do 50reps of each exercise
• keep your core tight
• shoulders back

 

 

Workout routine:

 

One side:

1. knee in & touch opposite elbow, 50reps
2. knee in & touch opposite leg (toes), 50reps
3. knee in & opposite leg side lift, 50reps
4. leg extended and toes touch, 50reps

Other side:

1. knee in & touch opposite elbow, 50reps
2. knee in & touch opposite leg (toes), 50reps
3. knee in & opposite leg side lift, 50reps
4. leg extended and toes touch, 50reps

 

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Bikini workout - FIRM YOUR GLUTES AND ABS Workout

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

this video is from Dominican republic. It is another great routine, very simple and easy to follow, but strengthening your glutes and abdominals.

I was on the beach and wanted to workout so badly, but had no equipment. Honestly, after this short training I felt my glutes and abs. Sometimes less is more then too much.:-)

Enjoy the workout!

Pavla




BIKINI WORKOUT - FIRM YOUR GLUTES AND ABS WORKOUT

Recommendations:

• do 30reps of each exercise
• keep your core tight
• keep your back flat

Workout routine:

Left leg:

1. leg side lift, 30reps
2. leg side lift & knee up, 30reps
3. elbow & opposite knee touch, 30reps

Right leg:

1. leg side lift, 30reps
2. leg side lift & knee up, 30reps
3. elbow & opposite knee touch, 30reps

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KICK YOUR ABS WORKOUT

Hello guys,

Do you want to get strong, define abs? Are you tired of crunches on the floor? Want to incorporate new abs to your abs routine?

If you said yes, then you will love this routine. It is very simple, easy to follow and effective. You will see results very soon as you strengthen your abdominals.

 

Enjoy the workout and your tight abs afterwards!

 

Pavla

KICK YOUR ABS WORKOUT

Recommendations:

• do 20reps of each exercise
• do 4 exercises on one side, than switch

Routine:

Right leg:

1. side crunch, 20reps
2. center crunch, 20reps
3. circle crunch, 20reps
4. side kick, 20reps

Left leg:

1. side crunch, 20reps
2. center crunch, 20reps
3. circle crunch, 20reps
4. side kick, 20reps

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GET AMAZING SEXY LEGS WORKOUT - FAT BURN

Hello guys,

Today I got one great message from one of you, it made me so happy that I need to share it over here. The news was: Pavla! Great news! I`ve been doing your workouts for the past month, I checked yesterday and I`ve lost 7lbs!

It made my day. I know very well my workouts work, but sometimes we lose our interest, motivation, hope and we get lost after few days. This message proves that my workouts works. It does not work over night, but in few days, weeks you see really nice results.

Want to get amazing legs? This routine helps you to reach your goal. It is interval training, fat burning workout and that means you will get sweat, burn hundreds of calories and fat.

It is one of my favorite routine, so effectively toning, shaping your legs while burning fat, I love it!

 

Go for it, it is your workout!

 

Pavla:-)

 

 

 

GET AMAZING SEXY LEGS WORKOUT - FAT BURN

 

 

 

 

Equipment:

•  jump rope
• 10lbs dumbbells

 

 

Recommendations:

• interval training
• drink whenever you need
• have a short rest between exercises if need it (5-10sec)

 

Routine

1. plié: squat plié (down and up), 1min
2. plié: squat down x up and alternate elbow x opposite knee touch, 1min
3. plié :  squat down x up and alternate toes touch, 1min
4. plié:  pulse, 1min
5. plié: down x twist x center x up, 1min
6. squat x alternate leg lift, 1min
7. jump rope, 1min
8. alternate side lunge, 1min
9. one side: side lunge x knee up (optional), 1min
10. other side: side lunge x knee up (optional), 1min
11. alternate side kick, 1min
12. dead lift (10lbs dumbbells or heavier, lighter), 1min
13. jump rope, 1min
14. standing side crunch, 1min
15. standing other side crunch, 1min
16. twist, 1min
17. zig zag, 1min
18. one minute is left for rest between exercises

 

 

 

 

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BODYWORK #4

Hello guys,

Get the results you want with bodywork workout.

What is bodywork? It is great low impact form of training 30min long. Tone your muscles, improve posture, balance and strength with lightweight dumbbell.

Part I is excellent total body workout and in part II I am focusing mostly on legs, glutes and abs.

Get the results you want and workout with me!

Let`s get in great shape with me!

Pavla




BODYWORK #4, PART I

BODYWORK #4, PART II



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Great legs and abs workout - bikini

Hello guys,

I am back from vacation in Mexico. I was surprised how chilly it can be in Los Cabos. I would never believe I was sitting each night by fireplace to get warm.:-). During the day it was nice and sunny, but mornings and evenings were cold.

Each morning as I woke up I went on the beach and did short workout. And to be honest, I think it does not matter how long you workout, but what matters is to train effectively and in proper form.

This workout routine is great for your glutes and abs.

I tell you, my butt was in a fire. I hope you will feel the burn as well!

 

Have a great workout!

 

Pavla

 

 

 

 

Recommendations:

• you can get a balance support from holding a chair or a wall
• do 3 rounds
• do 20reps of each exercise

One round

Right leg:

1. knee up, 20reps
2. knee up & leg side, 20reps
3. leg lift, 20reps
4. leg back & knee up, 20reps

Left leg:

1. knee up, 20reps
2. knee up & leg side, 20reps
3. leg lift, 20reps
4. leg back & knee up, 20reps

 

 

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Tight abs workout - fun

Hello guys,

this routine is very simple, not boring, but fun.

Sometimes we get tired of crunches on the floor. Getting in great shape is a lot about changing routines, shocking our body.

If you like taking kickboxing class, then you will like this one. Kickboxing is great cardio, in which you use your core, specially when doing twist or zig-zag and also kicks. Then after the class you are asking yourself, what did I do, that my abs is sore?

This abs training I like to do when I am tired of crunches on the floor, or when I want to work abdominals and cardio together. It is simply a great mix of exercises.

Please, remember to keep the proper form. Your lower body is not moving while doing punches, twist or zig zag. It makes big difference.

 

Let`s try it!


Pavla

 

 

 

TIGHT ABS WORKOUT - FUN

 

 

 

 

Recommendations:

• I like to use 3lbs weights
• do up to 50reps of each exercise
• do 3 rounds
• keep the proper form

One round

1. punch forward, 50reps
2. punch cross, 50reps
3. zig-zag, 50reps
4. twist, 50reps

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Bikini Workouts Series - Dominican republic

Hello guys,

sometimes we would love to exercise, but we do not have enough time to workout. But I am sure you can find 10min during the day, IF you really want to.

I am posting very simple and short of time workouts. You can do each workout in different time, one video in the morning, others after lunch or  in the evening while you watch TV.

 

Let`s find some little time to do this.

Pavla




BIKINI WORKOUT - PERFECT BUTT WORKOUT

Recommendations:

• Right leg: 30reps of each exercise, after you finish reps, switch leg
• Left leg: 30reps of each exercise
• keep your core tight
• keep your back flat

Workout routine:

Right leg:

1. bend the knee: knee lift, 30reps
2. leg extended: hamstring curl, 30reps
3. leg extended: touch the floor and lift up, 30reps

Left leg:

1. bend the knee: knee lift, 30reps
2. leg extended: hamstring curl, 30reps
3. leg extended: touch the floor and lift up, 30reps

LEGS, BUTT AND ABS WORKOUT

Workout routine:

1. squat, 30reps
2. alternate lunge back, 30reps
3. alternate cross lunge, 30reps

SQUAT THRUST ON THE BEACH

Workout routine:

• do 30reps of squat thrust

UPPER BODY WORKOUT - SHOULDERS

Workout routine:

1. plié, arms abducted: little circle, 30reps
2. plié, arms abducted: arms up and down (little movement quickly), 30reps
3. plié, arms forward and touch and behind the back and touch, 30reps

TONE YOUR ARMS WORKOUT

Workout routine:

• arms abducted and little circle & sit down and up, 30reps

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Get Perfect Abs Workout - 15min

Hello guys,

Many of us like to have nice, strong, defined abs.

Couple days ago, when I was practicing my "killing leg routine", one guy was watching and said: I would like to have abs like yours. I said, well next time you can train with me. He said, yes, but after today`s workout I go to Dunkin Donuts. And when I looked at his belly, it looked like that.

 

If you want to lose belly fat, you need to:

1. eat healthy (stay away from processed foods, fatty foods, sugary foods)
2. cardio - cardiovascular activity that helps you to burn fat and calories
3. strengthening exercises

Workout routine for your abs is 15min long, each minute different exercise. You do maximum reps in each minute. After the training you should feel your abs much stronger and tight.

 

Enjoy my Valentine`s gift to you!:-)

 

Pavla

 

 

 

GREAT PERFECT ABS - 15min WORKOUT

 

 

 

 

Recommendations:

• keep the proper form
• take your time, do the exercise right, do not hurry
• exhale as you contract the muscle, inhale as you release the muscle
• do as many reps as you can in each minute
• in some exercises to protect your lower back, keep your hands under your hips
• look up to the ceiling, keep your elbows wide opened
• do not put the chin on your chest

Abs routine:

1. central crunches, 1min
2. side crunch, 1min
3. other side crunch, 1min
4. knees drop side to side, 1min
5. reverse crunch, 1min
6. number 8, 1min
7. pilates scissors, 1min
8. hug your knees crunch, 1min
9. one side: legs lifted and lift up upper body up and down, 1min
10. switch side: keep legs lifted and lift up upper body up and down, 1min
11. plank: one leg - knee cross, 1min
12. plank: other leg - knee cross, 1min
13. spider, 1min
14. pilates: touch your calves and swing down and up, 1min
15. pilates: touch your calves, keep legs straight and hold, 1min

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BODYWORK #2

Hello guys,

another Bodywork workout is here for you.

What it Bodywork training about? For new friends of this webpage, it is short, low impact, intensive, conditioning total body training. In 30min you strengthen and tone all your muscles. I like to use light weights (up to 10lbs). Many repetitions and faster pace keep your heart rate in fat burning zone, so while you are shaping your body, you also burn lot of calories and fat.

Bodywork is always divided into two parts, part I (15min) is for warm up and total body training, in part II (15min) the main focus is on glutes and abs.

This way you have a chance to do the class with me each week on regular basis.

 

Enjoy the workout!

 

Pavla

 

 

 

 

BODYWORK #2, part I (15min)

 

 

 

 

 

BODYWORK #2, part II (15min)

 

 

 

 

 

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Tone your arms, chest, triceps and back workout, 10min

Hello guys,

I have another great video for you. Very simple and easy to follow upper body routine. You can do this training at home or in the gym.

As you know, my workouts are designed for someone, who wants to lose fat, burn calories and tone muscles. I use light to moderate weights and more repetitions. 

I did this routine after Melt Fat Workout #2 as additional training for my upper body. Beauty of this workout is that you can do 10, 15, 20 or more reps in each minute. Everybody is different and our fitness level is different as well.

Believe me, everything looks easy on the video, but it is challenging!:-)

 

Have a great day,

Pavla

Recommendations:

• use 7,5lbs dumbbells or heavier,
• do as many reps as you can in each minute, but keep the proper form

Workout routine:

1. chest press, 1min
2. arms abducted - pulse, 1min
3. triceps kickback, 1min
4. on belly - swimming, 1min
5. plank - alternate arm & foot touch, 1min
6. arms abducted - little circle, 1min
7. on belly - letter V, arms and legs in and out, 1min
8. plank - alternating arm behind the body, 1min
9. touch your legs sit ups, 1min
10. elbow extension, 1min

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BODYWORK #1

Hello guys,

I have ready excellent series of Bodywork workouts.

Bodywork training is low impact intensive strengthening routine in which we tone and strengthen all body muscles. Light to moderate weights and high number of repetitions keep your heart rate most of the time in aerobic zone, so you burn fat and calories.
As equipment we are going to use light to moderate dumbbells.

Get in great shape, tone your muscles, improve your posture and balance and start today!

Have a great workout!

Pavla



BODYWORK - What to expect, what it is about

 

 

 

 

 

BODYWORK #1 - PART 1 (15min)

 

 

 

 

BODYWORK #1 - PART 2



 

 

 

 

 

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MELT BELLY FAT Workout, 10min

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This week I focus on intervals a lot and did already 3 interval Melt Fat Workouts.

All of them are very challenging, very effective and you have the chance to get in great shape with me. Whoever does my workouts, after some time (2-3 weeks) tells me: Pavla, I am getting leaner! My abs is getting ripped! I am losing fat! Finally!

I love fitness, I love helping people to lose fat and seeing great results. I see overweight people and kids around me a lot and I am always thinking, this is something they CAN change, they just do not know HOW.
I did this routine after Melt Fat Workout 1, because my body was in burning mode and therefore ready to burn extra belly fat. You can do this abs workout by itself or as additional workout to your training.
I have also good news for those of you, who can not do high impact or intervals. I will start shooting Bodywork (total body) workouts, that are low impact and excellent for toning and losing fat as well.

Let`s do the abs routine for getting nice, defined, ripped abs. Strong is not only good because it looks good, but also it helps you to keep your back healthy!

Have a great day and enjoy the workout!

Pavla
 

 

Recommendations:

• do maximum reps in each minute
• ten minutes long
• exhale when you contract the muscle, inhale as you release
• do not put the chin on your chest, imagine you have and orange under your chin
• to prevent your lower back, in some exercises keep your hands under your hips

Workout routine

1. hold in plank, 1min
2. bicycle crunch, 1min
3. scissors, 1min
4. side: elbow x knee touch, 1min
5. other side: elbow x knee touch, 1min
6. alternate leg x arms touch, 1min
7. reverse crunch, 1min
8. bent your knees, lift up your upper body up to your knees, 1min
9. cross the leg and crunch, 1min
10. cross the other leg and crunch, 1min

 

 

 

 

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1.  

Tone your arms workout

Hello guys,

this workout routine is very simple and you can practice the workout while you are watching television. It takes only few minutes and it is bodyweight exercise, so you do not need any equipment.

I was on vacation in Dominican republic and felt like I need a good arm workout, but also wanted to corporate abs and glutes.

 

Enjoy the workout!

 

 

Pavla

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendation:

• keep your core tight
• keep arms fully abducted
• do little circle, not big ones
• as you go up, squeeze your butt
• do 30reps or more

 

Workout routine:

 

• keep arms abducted, do little circle
• sit down on your feet and up, squeeze the butt

 

 

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60 Days Training - DAY 60

Hello guys,

I hope you are as happy as I am, because my notebook, that I splashed with water was fixed:-) and I have all the fitness videos again! Especially videos from Dominican republic are great - short, easy to follow and effective. I start posting them next week.

Today is the last day of 60 Days Training! You should see the difference. You are stronger, leaner, fit and feeling great. Training today is great total body workout. Main focus is on your abs. Abs is defined not only by crunches, but also other exercises like alternate leg cross over the chair or plank... After this workout I added 30min jogging on treadmill and 45min of stair master. After Christmas it is exactly, what I need.
As you exercise regularly, your body needs more energy. Watch your diet, make healthy choices. Make your diet rich of fruit and vegetables, healthy carbs (whole grains, beans, fruits and vegetable), healthy fats, lean protein and sources of calcium. Eat in moderation, often, smaller portions, eat with people, not in front of television or computer.

It is so easy to give advices and hard to follow. You need to be motivated. Set your fitness goal, for example: how many %  body fat you want to lose, how many reps of push ups you want to do, how long you can stay in plank position. Your fitness goal can be also to wear a dress from your skinny years or be able to run up the hill without gasping. Once you set your fitness goal, set the time you want to reach it and go for it.

What is coming in the next few days. I love my blog page and will be posting always something interesting. You can expect posts about clean diet, fitness workouts, workout challenges.
Remember, you inspire me and I try to inspire you. Whenever you think you are out of shape, whenever you give up your hope to change it, I am here to motivate you and help you. We all are on the same boat. We try to be perfect, but we know that nothing and nobody is perfect in this world. But at least you can try to be as close to perfect as possible. I try and I have my hope. Do you have yours?

Enjoy the workout!

Pavla
 

 

 TRAINING:

1. JOGGING ON TREADMILL 30min
2. TOTAL BODY WORKOUT 1
3. STAIR MASTER 45min

2. TOTAL BODY WORKOUT 1

 

Recommendations:

• do up to 30reps of each exercise
• write down how many reps you do
• I use 8lbs dumbbells
• warm up and cool down after workout

Workout routine:

1. alternate front step up x knee up, arms are up, 30reps
2. elevated push ups, 30reps
3. alternate leg cross over, 30reps
4. plank: alternate leg and point the floor with your toes, 30reps
5. triceps dip, 30reps
6. reverse fly, 8lbs dumbbells, 30reps
7. elevated side lunge,  press down and up, right leg, 30reps
8. elevated side lunge, press down and up, left leg, 30reps
9. plank, alternate knee in and out, 30reps
10. alternate front raises and side raises, 30reps
11. plank, alternate knee to the side, 30reps

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