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



Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Fast Fat Loss Diet after one week

Hello guys,

week ago I posted information about Fat Loss Diet that was based on three food groups: Meat, legumes and vegetable. I mixed and matched those three groups.

One week has passed and I am here to share my experiences. Some of you might ask, why am I doing, does it make sense to stay on diet just one week, how could I lost some body fat in only one week?

I am a personal trainer and this is not only about exercise, but also nutrition. You can workout for hours, but then eat all the junk food you have at home and see not results. Some of you might be dieting, starving, trying all kinds of different diets. We all are different and what works on one, does not have to work on the other. My goal was to try if this diet works and how I feel.

How did I do with this Fast fat loss diet? For one week I gave up dairy (milk, cheese, yogurt) and carbohydrates (pasta, rice, bread, cereals, potatoes) and limited fruits. Replaced it with egg whites, meat, beans. Believe it or not, this diet is working and I saw my body shrinking in couple days. I did my fat burn workouts, steady cardio and weight training. All together it made great changes with my body. My muscles are more defined, I am leaner, my abs is stronger and I lost some belly fat.

After all, is it working? I say YES! Who would I recommend? If you do not like milk, dairy products and fruit, if you like meet, beans and vegetable, then it is perfect for you!

 

Pavla

 

 

Fast Fat Loss Diet

 

 

 

 

 

Fast Fat Loss Diet after one week

 

 

 

What I mostly ate:

• boiled egg whites
• meat with vegetables and beans
• chicken soup
• baked vegetable with eggs

 

 

 

Join me:

http://www.facebook.com/Perfectleanbody

http://www.pinterest.com/Perfectleanbody

http://www.twitter.com/Perfectleanbody

60 Days Training - DAY 45

Hello guys,

how are you feeling? I tell you, I trained yesterday my friend in the gym and we did yesterday`s training with kettlebell and then jump rope 15min and I am repeating his words: Pavla, you kicked my but!

It is actually great feeling to be little bit sore, feel your muscles, because no pain, no gain!

Today`s training is dynamic sweat total body workout and plank challenge for two minutes. Can you do it?

TRAINING:

• SWEAT TOTAL BODY WORKOUT
• PLANK - 2MIN

1. SWEAT TOTAL BODY WORKOUT

Recommendations:

• interval training
• do 3-4 rounds depends on your fitness level
• do as many reps as you can in each minute
• warm up and stretch after 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. PLANK CHALLENGE - 2min

Can you hold in plank position for two minutes?

 

 

 

Join me:

http://www.facebook.com/Perfectleanbody

http://www.pinterest.com/Perfectleanbody

http://www.twitter.com/Perfectleanbody

 

 

 

 

 

60 Days Training - DAY 44

Hello guys,

how did you do abs challenge - sit ups? How long did it take you to complete all those 50reps?

Today training is painful too.:-)

Do you want to have nice, toned, shaped butt? You need to do two things. Strengthen your butt and do aerobic activity (cardio) to lose body fat.

In today`s training I use kettlebell 20lbs and jump rope. If you do not have it (not everyone has kettlebell), simply find something heavy at home (potatoes, heavy bag...). If you do not have jump rope, modify and instead of jumping do jogging. Can you do 15min jump rope? I am sure it is for most of us great challenge.

 

Let`s do this!

 

Pavla

 

TRAINING:

1. GLUTES, INNERTHIGH AND ABS WORKOUT
2. CARDIO - JUMP ROPE - 15min

Recommendations:

• use kettlebell 20lb, if you do not have it, use something heavy
• 15reps of each exercise
• 3 rounds

One round:

1. sumo squat x upright row, 15reps
2. sumo squat x alternate twist row, 15reps
3. dead lift x upright row, 15reps
4. leg lift to the side x upright row, 15reps
5. switch the leg, leg lift to the side x upright row, 15reps

2. CARDIO - 15min JUMP ROPE

Why jump rope? Last time you did jump rope was in elementary school? Or you think it is for kids? The thing is that jump rope is an extremely effective form of exercise. Jump rope use every muscle in the body, especially calf muscles and abs. Your core has to contract hard to stabilize your entire body.

The other great thing about jump rope is that this exercise helps to release your fat burning hormon (HGH). That means when you do jump rope your body releases HGH hormone, which burns body fat like crazy!

Let`s doit! 15min of jump rope. You can also make it more fun and do intervals with jump rope. One minute jump rope and 30sec rest. 1min jump rope and 30sec rest.

You will feel all your muscles after this, I already know!

 

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

60 DaysTraining - DAY 43

Hello guys,

excellent training for today.

Sometimes we need a little push or "wake up" workout. Especially when you feel unmotivated, lazy, tired - yes at this moment you should do this kind of interval training that gives you more energy and starts your day great.

Fat burn workouts are excellent, not only because you lose fat during workout, but also within 24 hours after the workout. Powerful movements improve your endurance and build the strength.

Another challenge are "sit ups"- try to do up to 50 sit ups.

I promise, you will feel awake, great and full of energy. You, your body is worthed!

 

Enjoy the workout!:-)

 

Pavla

TRAINING:

1. FAT BURN WORKOUT + ABS (30min), # 15
2. ABS - SIT UPS (50)

1. FAT BURN WORKOUT + ABS (30min), # 15

Recommendations:

• interval training
• do as many reps in each minute as you can
• complete 3 rounds
• modify whenever you need to

One round:

1. jump rope, 4min
2. squat x atlernate leg lift, 1min
3. alternate lunge back x knee up, 1min
4. burpees, 1min
5. turkish sit up, 1min
6. plank: alternate leg lift, 1min
7. bicycle crunch, 1min

2. ABS - SIT UPS

• do not skip this part of the training
• do up to 50 sit ups

Correct form:

• keep your knees bent
• balls of your feet and heels are placed flat on the floor
• cross your arms on your chest or keep them behind your head with elbows wide open
• keep your core strong, pull in your abs towards the spine
• lift your head, followed by your shoulder blades
• pull up from the floor untill you are ninety degree angle or when elbows are on or past the knees
• hold it for a second as you are up

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Fat BurnWorkout + Abs (30min), #15

Hello guys,

I hope you are well rested and ready for another great Fat burn workout.
Let`s shock your body, burn lots of calories, burn fat, tone your muscles and get stronger, leaner.

Try this workout, feels awesome!

Pavla

Recommendations:

• interval training
• do as many reps as you can in each minute
• complete 3 rounds
• modify whenever you need to

One round:

1. jump rope, 4min
2. squat x alternate leg lift, 1min
3. alternate lunge back x knee up, 1min
4. burpees, 1min
5. turish sit up, 1min
6. plank - alternate leg lift, 1min
7. bicycle crunch, 1min

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody

Legs, Butt and Abs Workout

Hello guys,

This workout routine is very simple, easy to follow and believe it or not, very effective. Squats, lunges, cross lunges, dead lifts, plie are one of the best exercises to strengthen your lower body and get rid of cellulite.

As I was on the beach I thought about you guys and wanted to share with you very special moment and atmosphere in Dominican republic. This training takes only few minutes, but if you add warm up routine and stretching, you get a complete excellent workout.

 

Enjoy the workout!

 

Pavla

 

Recommendations:

• keep your core strong
• keep your back flat
• shoulders back
• do up to 30reps of each exercise
• go fast, but keep the proper form
• enjoy!

Workout routine:

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

Join me:
http://www.facebook.com/Perfectleanbody
http://www.pinterest.com/Perfectleanbody
http://www.twitter.com/Perfectleanbody