TRAINING 7: STRENGTH WORKOUTS - UPPER BODY + LOWER BODY

Hello guys,

Today I feel like I want to tone all my muscles, but not with HIIT (high intensity interval training), but with low impact strength training.

I picked up two videos from my video library. One is for your chest, arms, shoulders and the other one is for tight glutes and nice legs. We need to strengthen both, upper and lower body.

I can not wait to do this workouts in the gym today and you can workout with me, so join me.

 

Have a great day, full of sunshine!

Pavla


WORKOUT 1

CHEST, BACK AND ABS WORKOUT

Recommendations:

• very easy to follow workout, three simple basic moves
• use dumbbells,
• in this video I am using 5lbs dumbbells, but now I feel stronger, so I would take 8lbs dumbbells
• do 3 rounds
• each exercise 15reps

One round:

1. press over head, 15reps
2. chest press, 15reps
3. push up, 15reps

WORKOUT 2

AMAZING GLUTES WORKOUT

Recommendations:

• this routine strengthen your glutes, thighs, hamstring, inner thighs
• use dumbbells, I use 8lbs dumbbells, but you can use heavier or no dumbbells at all
• simple four exercises, easy to follow
• do 20reps of each exercise
• do 3 rounds on one leg, then switch leg. If that is too much for your leg, you can alternate legs

One round (one leg)

1. lunge forward, 20reps
2. split squat, 20reps
3. pulse, 20reps
4. split squat & twist  & split squat, 20reps

Then switch leg and do three rounds on the other leg.


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Exercise plan for sedentary people

Hello guys,

You inspire me and motivate me and I try to inspire you as well.

Yesterday we were talking about cellulite. Your chances to be affected by cellulite are much higher if you have sedentary job. Also major toll take on your back, neck, shoulders, abs, eyes and other parts of the body.

 

What exercises to do if you have sedentary job?

 

You need to do:

1. stretching
2. cardio
3. strengthening exercises 

 

1. STRETCHING

 

Stretching is very important for you to release stress from overused muscles, bones and nerves. Stretch every day in the morning, evening or during the day.

 

STRETCH AFTER WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY STRETCH

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. CARDIO

 

You should do aerobic activity for 30min at least 5 times per week. Great cardio activities are walking, jogging, swimming, cycling and so many others.

If you prefer home cardio workout, try this simple workout routine.

 

CARDIO WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• one round is 5min
• if your fitness level is low, complete one round (5min workout), next time you try add more minutes
• complete 3 rounds
• modify if you need to, but complete the round, do not stop

One round:

1. jogging, 1min
2. jumping jacks, 1min
3. cross country sky, 1min
4. twist, 1min
5. high knees, 1min

 

3. STRENGTHENING TRAINING

 

You need to strengthen your back, shoulders, arms, chest and abs. Following routines are very helpful for you.

 

A)

 

STRONG, HEALTHY, BEAUTIFUL BACK WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• use dumbbells, I use 5lbs dumbbells, but you can use heavier or lighter
• do up to 30reps of each exercise
• if you are not able to do 30reps, do as many as you can

Workout routine:

1. press over head, 30reps
2. reverse fly, 30reps
3. right arm: dumbbell row in plank or on knees, 30reps
4. left arm: dumbbell row in plank or on knees, 30reps
5. superman, 30reps

B)

 

SEXY ARMS AND SHOULDERS WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• use 5-8lbs dumbbells
• do 20-30reps of each exercise
• have a short rest between each exercise

Workout routine:

1. biceps curl, 30reps
2. hammer curl, 30reps
3. front raises, 30reps
4. side raises, 30reps
5. alternate dumbbell cross jab, 30reps
6. tricep kickbacks, 30reps

 

 

Now you know, what to do and what exercises to practice. Your life, your health is in your hand and only you can change it. All it takes is to DO the workout.

 

Enjoy and have a great day!

 

Pavla

 

 

 

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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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60 Days Training - Day 54

Hello guys, workout fit friends!

 

another nice day for me here in Brno.

This morning I did the training and I feel so good. It is the night over here, I did the workout in the morning and I am still sore. I love that feeling.

My big fear during my visit in the Czech republic is/was that I gain weight, because I do not go to the gym over here. All my family members are feeding me like there is not food in USA:-).

But honestly, since I do everyday my workouts I feel self-confident, proud, strong, fit and I can still eat some very tasty (fatty or sweet:-)) Czech traditional food (in moderation) and stay lean and fit.

I want to thank you for your emails, support, comments and help you give me. I appreciate each of you.

Today`s training is excellent for your upper and lower back. I tried this training with two bodybuilders and they were looking at me like they do not like pilates or yoga, I told them to try and they were surprised how good it is and how different it is from weight machines.

We did 10min jump rope before the back workout and then 10min jump rope after the workout.

Great feeling after the workout, you have to try that. 

 

Enjoy your day!

Pavla


TRAINING:

1. STRONG BACK WORKOUT
2. CARDIO - 10min jump rope before Strong back workout and 10min jump rope after the workout

1. STRONG BACK WORKOUT

Recommendations:

• use 5lbs dumbbells
• if weights are too heavy, drop them

Training routine:

1. keep one arm and opposite leg extended, do not drop your arm or leg lower, keep it in one line and elbow x knee touch, 15 reps
2. arm and opposite leg extended and keep pulsing, 15 reps
3. switch arm and leg, keep them extended and elbow x knee touch, 15 reps
4. keep pulsing, 15 reps
5. legs are lifted, arms reach forward and pull back, 15 reps
6. arms and legs are lifted, swimming, 15 reps

2. JUMP ROPE

• 10min before Strong back workout and 10min after the workout.

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60 Days Training - DAY 39

Hi guys,

thank you guys for your support, comments and questions. It all makes our website better.

Training today is excellent for your back. Years ago I suffered a lot from low back pain. After some time I realized that no pain killers, but strengthening exercises for back and abdominals help.

Strengthen your back with Strong back workout and lose fat with cardio.

 

Have a great workout!

 

Pavla

TRAINING:

1. STRONG BACK WORKOUT
2. CARDIO 30min

Recommendations:

• use 5lbs dumbbells
• if weights are too heavy, you can do this routine without dumbbells
• do 15reps of each exercise
• do not drop your hands below your shoulders and feet below your hips

Workout routine:

1. keep one arm and opposite leg extended, elbow x knee touch, 15reps
2. arm and opposite leg extended: keep pulsing, count till 15
3. switch arm and leg, keep them extended and elbow and knee touch, 15reps
4. switch arm and leg, keep pulsing, 15reps
5. legs are lifted: arms reach forward and pull back, 15reps
6. arms and legs are lifted: swimming, 15reps

2. CARDIO

• 30min elliptical or treadmill or stair master or
• 30min of jogging or running or
• 30min of brisk walking

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60 Days Training - DAY 34

Hello guys,

today`s training is excellent, takes you only few minutes, but in short time you get great results and feeling.

"Kill your legs workout" is great, awesome especially if your goal is to tone and shape your glutes and hamstrings. In short time you feel the fire in your inner thighs and legs. Amazing feeling!

Then finish the training with stability ball with the focus on your shoulders, triceps, back and abs.  If you don`t have stability ball, you can easily modify and use weights and chair.

 

Let`s do it!

Pavla





TRAINING:

1. KILL YOUR LEGS WORKOUT
2. LOOK HOT IN ANY TOP BIKINI WORKOUT

1. KILL YOUR LEGS WORKOUT

Recommendations:

• great workout for toning, shaping lower body, especially glutes, legs, innerthighs
• interval training 
• do 3 sets
• maximum reps in each minute
• have a short rest (10-15sec) between each exercise

One round:

1. for 8 counts alternate jumping leg lift x for 8 counts put your hands down on the floor and alternate jumping leg lift, 1min (modification: skip jumping and do leg lift)
2. squat x arm touch opposite toes and squat x arm touch opposite toes, 1min
3. sumo squat x touch ankle x sumo squat x touch ankle (keep hips low all the time), 1min
4. one leg: split squat for 4 counts x squat, other leg: split squat for 4 counts x squat, 1min
5. twist, 1min

2. LOOK HOT IN ANY TOP BIKINI WORKOUT

Recommendations:

• strengthening training for shoulders, triceps, back and abs
• use stability ball
• if you do not have stability ball, then for the first two exercises take weights or something heavy, but not too heavy and for the third exercise stay on the floor or use a chair
• do 3 sets
• 15reps of each exercise

 One round:

1. bat - wing buster, 15reps
2. alternate leg lift x touch the ball, 15reps
3. bring arms out to the side and reach arms behind you, 15reps

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60 Days Training - DAY 25

Hello guys,

 

 

Yesterday I went for a walk on Monon trail as a part of my cardio training.

I was walking for about two hours and it felt absolutely great. "Walking" reminds me my home - the Czech republic, where I used to walk all the time - to the school, to the store, to the park, everywhere. While I live in USA I see one big difference between back home (the Czech republic) and USA, over here you spend so many hours driving to get somewhere.

Cardio vascular activity (aerobic exercise) is very important for your health and weight loss. Every day at least 30min and you change your life to better one, heatlhier, leaner one.

Training today is fun and we use equimplent - BOSU ball and 5lbs dumbbells. If you do not have BOSU ball, it is ok, you can modify and do the same workout without it.

 

Get in great shape, tone your muscles and lose fat. Start today!

 

Pavla

 

 

TRAINING:

1. STRENGTHEN YOUR BACK WORKOUT
2. BOSU GREAT ABS WORKOUT

1. STRENGHTEN YOUR BACK WORKOUT

Recommendations:

• use 5lbs dumbbells or heavier/lighter
• do 3 sets
• keep your back flat and core strong

Workout routine:

1. reverse fly, 15reps
2. dumbbell row, 15reps
3. alternate reverse fly x dumbbell row, 15reps
4. drop weights, arm abduction and little pulse, count to 15
5. little circle, count to 15
6. hands touch behind your back, 15reps

2. BOSU GREAT ABS WORKOUT

Recommendations:

• use BOSU ball
• modification if you do not have BOSU ball - do exactly the same workout without it
• do 30reps of each exercise

Workout routine:

1. crunches (keep your toes lifted), 30reps
2. alternating side crunch, 30reps
3. double knee in x out, 30reps
4. right side lying knee in x out (try to touch your elbow), 30reps
5. left side lying knee in x out (try to touch your elbow), 30reps
6. bicycle crunches, 30reps

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60 Days Traning - DAY 11

Hello guys,

how are you feeling? If you follow day by day 60 Days Training, you might see already nice results. In this program I incorporate equipment - dumbbells, stability ball, elastic band, kettlebell and others. I try to make the training fun, never boring with the best results.

My goal is to get you leaner, stronger body with nice toned muscles. The key to reach the fitness goal is in a number of repetitions and light to moderate resistance.

I love your questions about fitness and diet.

Question: I hate doing certain crunches and other ab exercises and hurt my back. Am I poisitioning myself wrong? What exercises can you recommend? I `ve done planks and side planks before and those seem to do just fine.

Answer: Sometimes crunches on the floor can be boring. And if done incorrectly, you can really hurt your back, neck without seeing any results.

The proper form for crunches is:

• keep elbows wide opened,
• keep thumbs on your temple
• look up to the ceiling
• imagine you have an apple under your chin (do not put the chin on your chest)
• as you go up exhale, as you go down inhale
• tilt your pelvis
• there should not be any space between your back and the floor
• lift up your heels, so you are not using hip flexors

If you still do not like crunches, you can try my other workout routines targeting abdominals in standing position. Other exercises as lunges, squats are strengthening your abs as well.

Plank is an excellent isometric core strength exercise that involves maintaining a difficult position for extended periods of time. There are many variations of plank as side plank or reverse plank. The plank strenghtens the abdominals and also chest, back and shoulders.

 

TRAINING - DAY 11
1. UPPER BODY WORKOUT
2. CARDIO - 30min


1. UPPER BODY WORKOUT

Recommendations:

• use 5lbs dumbbells
• do 3 sets
• have a rest between each exercise

One round:

1. bicep curl, 10reps
2. front raises, 10reps
3. chest press, 10reps
4. press overhead, 10reps
5. shoulder rotation, 10 reps
6. triceps overhead extentions, 10 reps

2. CARDIO

In this part of the training I want you to do earobic activity/exercise at moderate level of intensity at least for 30min. 

 

Aerobic activity example:

• jogging
• running
• jump rope
• brisk walking
• swimming
• kickboxing
• cycling
• rowing
• in the gym cardio machines: stair master, elliptical, treadmill and others
   

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60 Days Training - DAY 4

Hello guys,

I want to give you more energy, power and inspiration to your fitness life.

It is amazing, how our body changes if we workout. Exercise is the best way how to get rid of those extra kilos/pounds and fat for once and all. Getting started is always difficult. People who exercise regularly look healthier, happier, more attractive and younger.

I want to share with you an experience I have with my client. This gentleman I met couple weeks ago. His fitness level was not good at all and he was out of shape. He was and is very serious about losing weight/fat for healthy reasons. I started to train him three times per week.  I helped him with his diet and recommended cardio - walking every day for at least 30min. In three weeks something amazing happened. This gentleman has changed a lot. He is again full of energy, happier, more fit, stronger, looking younger and feeling much better. You can see his body transformation in three weeks. There is a photo of him taken the first week, second week and third week.

This gentleman is truly inspiration for others, who think they can not lose weight. Fight for what you want, never give up. If you really want it, you get it.

Training today is very simple, easy to follow and effective. The main focus is on your upper body. In the video I use 5lbs dumbbells, but if you are already trained and strong, go ahead and use heavier weights. Second part of the training is cardio. Do not skip this part! Go for a walk, jog at least for 30min. If you attend the gym, then do at least 30 min of any cardio on the cardio machine (stair master, elliptical, treadmill, stationary bike....). Some of you asked me, what is stair master. I am posting a picture of stair master for you.

 

Have a great day,

 

Pavla

DAY 4 TRAINING

1.  UPPER BODY WORKOUT - ABS AND CHEST WORKOUT
2. CARDIO - 30MIN - walking, jogging, swimming or cardio machine

 

1. ABS AND CHEST WORKOUT

 

 

Recommendations:

• do 15reps of each exercise
• do 3 rounds
• use 5lbs dumbbells (or heavier if you want to)

One round:

1. push ups, 15reps
2. chest press, 15reps
3. side plank x roll under and up, 15reps
4. chest press, 15reps
5. side plank other side x roll under and up, 15reps
6. knees in and out x open and close your chest, 15reps

2. CARDIO  - 30MIN
This part of training is very important. You should do cardiovascular exercise every day at least for 30min. Do not skip this part of the training!

Do at least 30min of:
a) walking with dumbbells
b) jogging
c) cycling
d) swimming
e) cardio machine

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Challenge for the week 1 - Push ups

Hello guys,

your training should be always effective, no matter if you do plyometric exercises, strengthening exercises, intervals - fat burn workouts, steady cardio or stretching.

Simple exercises like squats, lunges, dead lifts, plank, push ups, triceps dip are excellent for strengthening your entire body. But if you do not keep the proper form, you do not get the benefit of it plus you can easily injured yourself.

The push up may just be the perfect total body exercise that builds both upper body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.

Proper form for push ups:

• get on the floor, your hands are slightly wider than shoulders
• place your hands on the floor, your fingers should face forward
• rise up into your toes, keep the balance on your hands and toes
• keep your body in a straight line from head to toe without sagging in the middle or arching your back
• keep your feet close together or a bit wider depending upon what is most comfortable for you
• contract your abs and tighten your core by pulling your belly button toward your spine
• keep a tight core throughout the entire push up
• inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle
• exhale as you begin pushing back up to the start position
• do not lock out the elbows, keep them slightly bent
• repeat for as many reps as your workout routine requires

CHALLENGE FOR THE WEEK 1:

• 50 PUSH UPS every day
• Start with regular push ups, if needed do baby push ups (on knees)

Challenge yourself, do your best, let me know, how you did.

Pavla

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Strong, healthy, beautiful back workout

Hello guys,

Strengthening the back is extremely important because you use your back in most day to day activities. From walking and sitting, lifting groceries, kids...Your back muscles are incredibly important for getting you through each day.

Having a strong back is going to do much more for you than just helping you look great from behind. In order to develop the best back possible you need to combine exercises that target the major muscles of the latissimus dorsi (lats) and the trapezius (traps), as well as the muscles that run along the lenght of the back - the erector spinae.

Try this simple workout routine to strengthen your back and feel healthy, great, beautiful and sexy.

Enjoy the workout, feel great and lots of energy to all of you!

Pavla

Recommendation:

• use 5 or lbs dumbbells
• do up to 30reps of each exercise

1. press over head, 30reps
2. reverse fly, 30reps
3. right arm: dumbbell row in plank or on knees, 30reps
4. left arm: dumbbell row in plank or on knees, 30reps
5. superman, 30reps

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Stretch For Sciatica Pain Relief

Hello guys,

This stretching routine is great for the ones, who suffer from lower back pain (sciatic pain).  

Exercise is usually better for relieving sciatic pain than bed rest. You might rest for a day or two, but after some time, inactivity will make the pain usually worse.  You need to strengthen your abdominals and back muscles.

Try this routine, take your time and enjoy it.

Pavla

1. Prone position on elbows, lift up and hold for 5-30sec, repeat 10times
2. prone position on hands, lift up and hold for 5-30sec, repeat 10times
3. one arm x opposite leg lift and hold, 5-30sec, repeat 10times
4. switch arm x opposite leg lift and hold, 5-30sec, repeat 10times
5. lie on your back and bring the knee in (up to your chest) and press, 5-30sec, repeat 10times
6. switch leg and bring the knee in and press, 5-30sec, repeat 10times
7. prone twist pose, 5-30sec, repeat 10times
8. switch leg and prone twist post, 5-30sec, repeat 10times

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Awesome Glutes Workout

AWESOME GLUTES WORKOUT

strengthening training

Great, excellent, very simple, but very effective routine for your glutes, hamstring, lower back and abs. This one is one of my favourite, because of its awesome results. Shape your butt without any excuse.

I use 5lbs and 8lbs dumbbells. If you do not have any dumbbells at home, try to find something heavy or place the ball under the knee and keep it squeezed, so you keep your knee flexed all the time.

First use 8lbs dumbbells, then 5lbs dumbbells, then without dumbbells.

Challenge yourself, but whenever you need to, you can switch 8lbs dumbbells to 5lbs dumbbells or you can drop those weights.

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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Strong Back Workout

STRONG BACK WORKOUT

strengthening training

Great, challenging, intense, effective routine to strengthen your back.
This one is my favourite. Try it.

I use 5lbs dumbbells, it is optional.

1. keep one arm and opposite leg extended, do not drop your arm or leg lower, keep it in one line and elbow x knee touch, 15 reps
2. arm and opposite leg extended and keep pulsing, 15 reps
3. switch arm and leg, keep them extended and elbow x knee touch, 15 reps
4. keep pulsing, 15 reps
5. legs are lifted, arms reach forward and pull back, 15 reps
6. arms and legs are lifted, swimming, 15 reps

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Strengthen Your Back Workout

STRENGTHEN YOUR BACK WORKOUT

strengthening training

 

Strong, healthy back is so important and sexy.

Try this simple, but very effective routine to strengthen your back.

I use 5lbs dumbbells.

Do 3 sets.

Keep the back flat and core strong.

Tip: Imagine you have an orange between shoulder blades and squeeze the orange, so the juice comes out.

 

One set:

1. reverse fly, 15reps
2. dumbbell row, 15reps
3. alternate reverse fly x dumbbell row, 15reps
4. drop weights, arm abduction and little pulse, count to 15
5. little circle, count to 15
6. hands touch behind your back, 15reps

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Chest, Back and Abs Workout

CHEST, BACK AND ABS WORKOUT

strengthening training

This workout routine is great for sexy shoulders, triceps, chest, back and abs. Very simple, easy to follow.

I am using 5lbs dumbbells (you can use also heavier) and stability ball. If you do not have stability ball, you can sit on the floor or chair, keep your back straight and core strong.

Do 3 sets.

One set:

1. press over head, 15reps
2. chest press, 15reps
3. push up, 15reps

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Lower Back Stretching

LOWER BACK STRETCHING

Very simple, basic routine to stretch your back. Flexibility is very important. Prevent or release the pain in your back.

1. yoga cat pose

2. moving cat pose - one direction

3. moving cat pose the other direction

4. downward facing dog

5. happy baby pose

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Look Hot In Any Top Workout

LOOK HOT IN ANY TOP WORKOUT

Strengthening training

Strengthening workout routine for your shoulders, triceps, back and abs. I am using stability ball, if you do not have it, then for first two exercises take weights or something heavy (not too heavy) and for the third exercise you can stay on the floor or use a chair.

Do 3 sets, 15 reps of each exercises.

One set

1. bat-wing buster, 15 reps

2. alternate leg lift and touch the ball, 15reps

3. bring arms out to sides and reach arms behind youl,  15reps

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