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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TRAINING 6: TOTAL BODY - BODYWORK #1

Hello guys,

Let`s do today  total body workout - Bodywork #1.

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)

 

 

 

 

 

 

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 4

Hello guys,

DAY 4 of One week challenge! 

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

1. FAT BURN WORKOUT + ABS (30min), #3
2. 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:

1.  jump rope, 5min
2. squat x jump, 1min - up to 30reps or more
3. alternate lunge back x knee up, 1min - up to 30reps or more
4. alternate cross lunge x knee up, 1min - up to 30reps or more
5. alternate lunge forward x kick, 1min - up to 30reps or more
6. squat x twist, 1min - up to 30reps or more
7. in plank alternate leg lift, 1min - up to 30reps or more
8. push ups, 1min - up to 30 reps or more
9. reverse push ups, 1min - up to 30reps or more
10. triceps dips, 1min - up to 30reps or more
11. jumping jacks, 1min - up to 30reps or more
12. cross country sky, 1min - up to 30reps or more
13. spider, 1min - up to 30reps or more
14. kicks, 1min - up to 30reps or more
15. push ups, 1min - up to 30reps or more
16. triceps dips, 1min - up to 30reps or more
17. sumo squat, 1min - up to 30reps or more
18. jump rope, 5min

2. 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. triceps kickbacks, 30reps

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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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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.

 

 

 

 

 

Tone your chest workout

Hello guys,

I hope you are doing great and as you follow my workouts, you should already see first results!

I went for manicure and pedicure today and ladies in the salon asked me what workouts I do to look so fit. I said I do my own workouts and eat healthy.

It makes me think. When I go to the gym, I see people working out every day, doing the same routine every day - treadmill running for 30min, weights 45min, then go home. Some of them do have great results, but most of them don`t. And I am thinking it must be so frustrating to exercise every day so hard without significant results.

How do YOU know that you get first results? If you do not notice, people will for sure. If they tell you: you look great! I like your clothes, it looks so good on you! Your hair is so shiny and healthy!...then you know, you are doing great and you do have results!

Today`s training is chest workout. Very simple, easy to follow routine. So, if you want to have strong, lean, arms and strong chest, this one is perfect for you.

 

Enjoy the workout!

 

Pavla

 

 

 

 

TONE YOUR CHEST WORKOUT

 

 

 

Recommendations:

• I use 8lbs dumbbells, but you can take heavier or lighter
• do 20reps of each exercise
• do 3 rounds

One round:

1. chest press, 20reps
2. chest flys, 20reps
3. press over head, 20reps
4. dumbbell pullover and touch your thighs, 20reps

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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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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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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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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 46

Hello guys,

funny thing I see in the gym. Men are working out in men`s area on their chest, shoulders and arms, women are working out on women`s machine toning glutes, thighs, innerthighs, hamstrings.

Our focus is usually on one part of the body, but what makes our body looking "damn" good is when body is proportional. That means men are working also lower body and women are toning also upper body.

If your goal is to build bigger muscles take heavier weights and do less repetitions in slower pace. If your goal is to tone and be leaner, use moderate weights and do more repetitions in faster pace.

 

Enjoy the workout!

 

Pavla

 

TRAINING:

1. SEXY ARMS AND SHOULDERS WORKOUT
2. CARDIO

1. SEXY ARMS AND SHOULDERS WORKOUT

Recommendations:

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

Workout training:

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

2. CARDIO

Let`s do interval training, 1min run really fast and one minute walk slow. Do it for 30min. Interval training has so many benefits. You boost your metabolism, burn hundreds of calories during the trainig and within 24 hours after the training, improve endurance and develop strength. Interval training is great for someone who wants to move to higher fitness level.

 

Training: interval
Type of training: jogging x walking
Where: Indoor (Treadmill or jog in place) or outdoor
Total time: 30min
Intervals: 1min jog x 1min walk



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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 32

Hello guys,

 

 

can you imagine wake up in the morning and have the body you always wanted?

It would be great, right?! But in reality, it is not like that. Losing fat takes time. Slowly fat loss is better than fast weight loss with "yoyo" effect. Step by step, day by day to reach your fitness goal.

I am with you and we both are training together.

 

Have a great day!

 

Pavla

 

 

 

TRAINING:

1. SEXY ARMS AND SHOULDERS WORKOUT
2. CARDIO - CARDIO MACHINE 45min - 60min

1. SEXY ARMS AND SHOULDERS WORKOUT

 

 

 

Recommendation:

• 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

2. CARDIO - 45 - 60min

I love stair master, because it is great cardio machine for your legs and also abs.

I did 60min cardio, level 13, mode: fat burn. Total calories burn: 700.

It felt absolutely great!

 

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60 Days Training - DAY 18

Hello guys,






















Hello guys,

Training today is fun, great and effective. You can do this routine at home or in the gym.  

Do you want to have nice, strong chest? Everybody wants to have firm breasts. How to do it? Simply try upper body workout. If your goal is to build muscles, do less repetitions with heavy weights. If you want to get a toned chest, do less repetitions with light to moderate weights.

Do not miss cardio, that is very important for your health, body and soul. Do you know what activities are the best for burning calories?

 

Have a great day and go for it!

 

Pavla

 

 

TRAINING:

1. UPPER BODY - BOOP LIFT WORKOUT
2. CARDIO - 30min

1. BOOP LIFT WORKOUT

Recommendations:

• use 5 or 8lbs dumbbells
• do 3 rounds
• 20reps of each exercise
• toning effect: lighter or moderate weights and more reps
• building muscle effect: heavy weights and less reps

One round:

1. pec press, 20reps
2. chest flyes, 20reps
3. push ups, 20reps
4. isometric chest contraction, 20reps

2. CARDIO - 30min

It is one of the most important things you can do for you body and your body deserves it. Cardio is excellent not only for losing weight, building muscle, but also improving your health. Whatever activity that keeps your heart rate elevated is great.

Best activities if your goal is to blast calories and get in great shape:

• running
• cross country skiing
• bicycling
• elliptical trainer
• swimming
• step aerobics
• rowing
• kickboxing
• walking
• jumping rope

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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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