PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
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:
press over head, 15reps
chest press, 15reps
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)
lunge forward, 20reps
split squat, 20reps
pulse, 20reps
split squat & twist & split squat, 20reps
Then switch leg and do three rounds on the other leg.
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)
Women often complain about bigger size of their hips, butt, cellulite. High intensity interval training (HIIT) helps you to lose fat, tone and strengthen your muscles, speed up your metabolism to burn more calories.
You can not expect results in two days, but you can see nice results already in 3 weeks.
Let`s train together and get in great shape!
Pavla
SHRINK YOUR HIPS WORKOUT
Recommendations:
use dumbbells, I use 8lbs
beginners: complete 2 rounds
advanced: complete 4 rounds
One round:
jump rope, 1min
squat side & squat center & squat side, 1min
jump rope, 1min
alternate jumping lunge forward & pulse for 4 counts, 1min
jump rope, 1min
standing side crunch (elbow & knee touch one side), 1min
jump rope, 1min
standing other side crunch (elbow & knee touch), 1min
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
another great workout for your legs, glutes and thighs!
Did you know you burn the most calories when you exercise your legs? It is because they are home to your body`s biggest muscle groups, so it takes more energy to move them.
Get sculpted, lean legs, tight butt with this great routine.
Workout with me, enjoy it!
Pavla
GET SEXY LEGS AND TIGHT BUTT WORKOUT
Recommendations:
do 3 rounds
20reps of each exercise
challenge yourself, use modification if you need to
enjoy the workout
One round:
squat & one leg forward x leg side x leg back, 20reps
squat & other leg forward x leg side x leg back, 20reps
single leg dead lift, 20reps
switch leg: single leg dead lift, 20reps
one leg: side lunge & knee circle & leg side, 20reps
switch leg: side lunge & knee circle & leg side, 20reps
