PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
This 30min low impact training is excellent for you, regardless of your fitness level. Because you work arms and legs at the same time, you keep your heart lifted and burn more calories.
It has two parts, in part I, the focus is mainly on your upper body and in the part II, you target your lower body, at the end we work the abdominals.
I am using dumbbells, we all are different fitness level, you can use lighter or heavier weights.
Have a great workout!
Pavla
BODYWORK #1 - PART I (upper body)
BODYWORK #2 - PART II (lower body +abs at the end)
For today I picked up from the video library Fat burn workout + Abs, #1 (30min).
It is excellent routine, challenging, fun and the video was taken in the summer while I was on vacation back home in the Czech republic.
Let`s burn fat, calories, tone and shape all your muscles, get in great shape with me. We deserve to feel great and look great, just start and do it!
Have a great day and awesome workout!
Pavla
FAT BURN WORKOUT + ABS, #1 (30min)
Recommendations:
do each exercise (except for jump rope / high
knees) up to 1min, do not exceed 1min
have a quick rest between exercises
(10-15sec)
my recommendation is to do 50reps in each
exercise. That might be too many for someone, so set your goal and do less. (For
example 50 push ups are too many for me, so my goal is 30. But 30 lunges is not
challenging for me, so I do 50)
at the end of this routine there are 3
exercises focusing on your abdominals
finish the workout with jump rope or high
knees
Workout routine:
warm up with jump rope or high knees,
5min
push ups, 1 min (goal up to 50)
squat x alternate crunch (knee x elbow touch),
1min (goal up to 50)
turkish sit up, 1min (goal up to 50)
right leg: Lunge forward x touch toes, 1min
(goal up to 50)
left leg: Lunge forward x touch toes, 1min
(goal up to 50)
right leg: Lunge back x knee crunch, 1min (goal
up to 50)
left leg: Lunge back x knee crunch, 1min (goal
up to 50)
burpees, 1min (goal up to 50)
alternate leg side lift, 1min (goal up to 50,
elastic band is optional)
dips, 1min (goal up to 50)
squat x jack, 1min (goal up to 50)
Abs: bicycle crunch, 1min
Abs: leg lifted and twist your torso, hands
touch the ground, 1min
Abs: reverse crunch x knees up on your
shoulders, 1min
I will be posting every day workout, that I do by myself in the gym. That way we can workout together and reach our fitness goal. Our fitness goal is to be fit, healthy, strong, lean and look perfect. At least as perfect as it can be to our body type.
Melt fat workout is very challenging high intensity interval training (HIIT). Improve your endurance, build strength, burn hundreds of calories, burn fat and boost your metabolism in one training.
If I can do it, you can do it too. Remember, we all are different fitness level, you might be new to Perfectleanbody page, so if you are beginner, take it easy, have a rest whenever you need to, drink water.
Join me in One week challenge - great series of challenging LOSE FAT WORKOUTS.
ONE WEEK CHALLENGE TALK
What is it One week challenge?
It is training program for seven days.
Each day two workouts:
Fat burn or Melt fat workout
Strengthening workout for specific part of body like abs, glutes or upper body.
How long are workouts?
It takes you about 40-45min. You will get sweat, burn many calories, burn fat, boost your metabolism and feeling great.
Who is it for?
All workouts in One week challenge are HIIT (high intensity interval training), that means they are hard, challenging, very intensive and you need to have some fitness level already.
Is it for beginners?
If you are beginner, then this program is not the best one for you.
We all know the situation, when we go on vacation and want to look great in our swimming suit. Or maybe you have fitness competition and need to lose extra fat and get ripped in short time. Or you want to look great for yourself, your partner.
Simply said, this training is for you, if you need to lose fat in short time. But do not expect to lose many pounds. If you lose weight quickly, you most likely get it back with more pounds. Expect to get really ripped, stronger and leaner.
What workouts looks like?
High intensity interval workouts - HIIT, are challenging, fat burning workouts that improve your endurance, develop strength, boost metabolism, burn hundreds of calories not only during the training, but also after the training,
Strengthening workouts tone, tighten, strengthen your muscles.
I know you can do it, because I can do it. We all deserve to have great body, perfect lean body, but we have to work for it.
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
KICKBOX INTERVAL ABS WORKOUT
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
jump rope, 1min
jab x cross x jab x cross x side kick (one leg) x side kick (other leg), 1min
switch side and do the same (jab x cross x jab x cross x side kick x side kick), 1min
jab x cross x jab x cross x zig zag x knee up, 1min
switch side and do the same (jab x cross x jab x cross x zig zag x knee up), 1min
4 counts (1,2,3,4) twist x 4 counts zig zag, 1min
front kick (right leg) x back kick (left kick) x side kick (right leg) x side kick (left leg), 1min
switch side: front kick (left leg) x back kick (right leg) x side kick (left leg) x side kick (right leg), 1min
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
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
hamstring curl, 8reps
little circle, 8reps
Left
leg
8lbs
dumbbells
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
Today`s challenge is awesome, hard and intensive workout. Excellent 30min interval training and then abs. What is coming after the training? Incredible feeling!
Let`s train together and get in great, perfect shape!
Have a great day,
Pavla
DAY 6
MELT FAT WORKOUT #1
FLAT STOMACH WORKOUT
1. MELT FAT WORKOUT #1
first round - 10min
round two and three
Recommendation:
interval training
do 3 rounds
one round = 10min
drink whenever you need
have a short rest whenever you need
do not give up, modify
challenge yourself
One round:
jump rope or jogging, 1min
sprint runners, 1min
alternate jumping knee & elbow touch,
1min
push up & mountain sky climber (4 counts),
1min
alternate side lunge, 1min
squat & jump forward & jump back,
1min
spider, 1min
pike - alternate leg lift, 1min
bridge - leg lifted, hips ground touch and
lift, 1min
bridge - switch leg, hips ground touch and
lift, 1min
2. FLAT STOMACH WORKOUT
Recommendations:
do up to 30reps
challenge yourself
have a short rest between each exercise if you need it
drink water
Workout routine:
twist, 30reps
knees lifted, alternate elbow x opposite knee touch, 30reps
knees lifted x touch the floor with your feet, 30reps
Today`s training is great again! Each time I finish the challenge, feel amazing, so proud of myself that I did something for my health, soul and body. You should have the same feeling. Do you?
Training for today is Fat burn workout again, so you will be burning fat a lot. It is also high impact workout, because of jump rope, but you can always modify. Then second part of the training is focused on your lower body. Great combination and you will definitely feel it!
What part of your body do you feel the most after three days of One week challenge? I feel every single muscle in my body!:-) Mostly my arms, abs, back and hamstrings. It is amazing feeling.
Today`s workout is great, powerful and challenging. We have 3 more days, so let`s do our best to reach our fitness goal.
Have a great workout,
Pavla
DAY 4
FAT BURN WORKOUT + ABS (30min), #3
SEXY ARMS AND SHOULDERS WORKOUT
1. FAT BURN WORKOUT #3
Recommendations:
it is interval training
try to do maximum reps in each minute
you can have quick rest between each minute
5-15sec
Fat burn workout:
jump rope, 5min
squat x jump, 1min - up to 30reps or more
alternate lunge back x knee up, 1min - up to
30reps or more
alternate cross lunge x knee up, 1min - up to
30reps or more
alternate lunge forward x kick, 1min - up to
30reps or more
squat x twist, 1min - up to 30reps or
more
in plank alternate leg lift, 1min - up to
30reps or more
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
BOOTCAMP WORKOUT - (HIIT)
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:
touch your feet, 1min
reverse push up, 1min
plié with elbows up: alternate jumping knee up x elbow touch, 1min
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:
SWEAT TOTAL BODY WORKOUT
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
jump up, alternate side, 1min
alternate front kick x jump, 1min
push up x alternate side plank, 1min
jump forward x squat down x jump back x squat down, 1min
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:
hold in plank, 1min
bicycle crunch, 1min
scissors, 1min
side: elbow x knee touch, 1min
other side: elbow x knee touch, 1min
alternate leg x arms touch, 1min
reverse crunch, 1min
bent your knees, lift up your upper body up to your knees, 1min
Cellulite bothers us all, mostly women, but also men. It is a nightmare for most of us.
You asked me what is cellulite, why you have it? Let`s talk about it closer and fight against it together.
Cellulite, also known as "cottage cheese" is a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. You can notice cellulite on your buttocks, thighs, sometimes arms and abs.
What causes cellulite:
Hormonal factors - estrogen, insulin, noradrenaline, thyroid hormones and prolactin are part of the cellulite production process.
Genetics - gender, race, slow metabolism, distribution of fat underneath the skin, circulatory insufficiency are associated with cellulite
Diet - this is important and interesting. People who eat too much fat, carbohydrates, or salt and too little fiber are likely to have greater amounts of cellulite
Lifestyle factors - people who smoke, consume alcohol, who do not exercise and people who sit or stand in one position for long periods of time tend to have more cellulite.
Clothing - wearing tight elastic underwear may cause cellulite.
You probably do have cellulite IF:
you are a woman
you are gaining and losing weight quickly in short period of time (yo-yo dieting)
you are in menopause
you are a smoker
you drink alcohol
you do not drink enough water
you have sit or stand for a long period of time at work
you like fried food
you eat fatty food
you eat sugary food
you do not exercise
you do not eat fiber enough
What helps to reduce cellulite?
exercise
massage
healthy lifestyle (exercise, eat healthy and drink plenty of water)
How can cellulite be prevented?
eat healthy - low fat food (fruits, vegetables, fiber) help to avoid cellulite
exercise regularly, maintain healthy weight
wearing boy-shorts, looser fitting undergarments can prevent cellulite
LET`S FIGHT TOGETHER AGAINST CELLULITE!
Lose fat with Fat burn workouts/Melt fat workouts
Tone, tighten your muscles with Strengthening workouts.
FAT BURN WORKOUT - INTERVAL WORKOUT
Recommendations:
do 3 rounds
one rounds is 10min long
warm up before workout
cool down and stretch after workout
have short rest (5-10sec) between each minute if you need it
drink water
One round:
jump rope, 1min
knee x opposite elbow touch, alternate, 1min
burpees, 1min
reverse lunge, 1min
squat jump, 1min
plié x jump up, keep hips low, 1min
plié, jump in x out, 1min
plank, alternate knee in, 1min
alternate leg kick, 1min
jump rope, 1min
BEST BUTT WORKOUT - STRENGTHENING WORKOUT
Recommendations:
do 30reps of each exercise (go up to 30, you can do less, if you can not do 30)
drink when need it
warm up before workout
stretch after workout
Workout routine:
right leg: knee up x lunge forward x knee up x lunge back, 30reps
left leg: knee up x lunge forward x knee up x lunge back, 30reps
squat x alternate leg side lift, 30reps
alternate cross lunge x side kick, 30reps
plié squat x twist to the side x twist back center x twist to the other side, 30reps
It is the end of March and most of us want to get ready for the summer.
Do you like wearing swimming suit or are you afraid of showing some of your body parts?
I think I know the answer. We all are kind of critical and never satisfied with our body.
Love your body the way it is, but set the goal to make your body healthier. Exercise regularly and eat healthy. Try to avoid fried foods, sugary foods, fatty foods. Exercise and diet together give you great results.
Today`s workout is excellent fat burn. In 30min you burn so many calories, body fat, tone your muscles, improve endurance and develop strength. Boost your metabolism and burn more calories within 24 hours after the training.
What else should I say, try it if you want to get in GREAT, FIT shape!
Have a great workout!
Pavla
MELT FAT WORKOUT #5
Recommendations:
do 3 rounds
have a short rest if you need it (5-10sec)
drink whenever you need to
enjoy it!
One round:
jogging, 1min
twist, 1min
alternate front kick & side kick, 1min
plank - alternate leg lift, 1min
groiner, 1min
squat jump, 1min
one leg: alternate side kick & cross lunge, 1min
other leg: alternate side kick & cross lunge, 1min
Melt Fat Workout is excellent for YOU, if your goal is to lose fat, be leaner, stronger, boost your metabolism. Challenging, fun, never boring training makes you feel proud of yourself. In a short time you get excellent workout.
Tell me, what is the most difficult exercise in this routine?
Enjoy the workout, burn hundreds of calories and have fun!
Pavla
MELT FAT WORKOUT #4
Recommendations:
do 3 rounds
drink plenty of water
have a short rest if need it
do not stop, if you need to slow down, then do modifications
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.
Bodywork is excellent workout for YOU, if you like low impact, no bounce, strengthening and shaping training, that makes you look fit, strong and lean.
Great combination of exercises, light to moderate resistance and high number of repetitions makes your body lose fat while toning all your muscle groups.
Part I - targets every major muscle, specially upper body. Part II - main focus is on glutes and abs.
