PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
recently I started to train Fat Burn Workout + Abs. Honestly I love those workouts!
Short of time, intense, effective, challenging. Not everybody has 2 hours every day to workout. Fat Burn workouts are great for you if you are short of time and need to lose weight or get in great shape fast.
Improve your endurance, build the strength, boost metabolism, burn fat and hundreds of calories in 30 minutes.
Enjoy the workout!
Pavla
Fat burn workout + Abs (30min), #6
Recommendations:
do as many reps as you can in each minute
do two rounds
track your results
have a quick rest between each exercise (10-15sec)
enjoy it!
I. One round (10min) - do it twice (20min total)
jump rope, 5min
squat x leg lift x squat x leg lift, 1min
in plie keep your hips low and jump knees in x out, 1min
squat down x alternate leg lift x squat up and jump, 1min
kicks, 1min
plank: one leg: knee in x out x leg lift, then switch the leg, 1min
time is running so fast and we have ten more days to reach our fitness goal.
Do you feel the difference? I do for sure. I am stronger, my abs are more defined, my legs are more toned and I can do more push ups! One more thing I notice, my cellulite on my glutes is disappearing. I feel great. I try to eat clean and so far I am doing great.
What about you and your diet? It is really hard to maintain healthy lifestyle, but once you get used to it, it is much easier. Diet is about making healthy choices, it should not be about starving or giving up all the food you like.
Training today is fat burn workout and cardio. If you have time, the best is to do workout in the morning and cardio in the evening.
Enjoy your day, hugs!
Pavla
Training:
Fat burn Workout + Abs, #1
cardio - stair master, 30min, mode: fat burn, level: 11 (depends on your fitness level)
modification instead stair master: jogging 20min or brisk walking 30min or swimming 20min
Fat burn workout + Abs, #1 (30min)
Recommendation:
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
Fat burn workout:
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
the end: jump rope or high knees,
5min
Photo after workout
Diet:
drinking 4liters of clear water
breakfast 6.30am: 1/3 mixed nuts with low fat yogurt, 1 cup of berries, fresh mango juice
snack 9.00am: strawberry smoothie
lunch 12: turkey meatloaf, 1/2 cup of brown rice, vegetable salad
snack 3.00pm: grapefruit with 2 tblsp of peanut butter
dinner 6.00pm: egg omelette (2 eggs) with low fat cheese and asparagus
snack 9.00pm: glass of low fat milk, few almonds (15)
Ladies in the gym come to me and they say: "I will never have body like yours".
I want to assure you, that my body looks much better now then when I was 20. It is because I take care of my body, I do exercise every day, I eat healthy (I try). I maintain healthy lifestyle, I do not smoke, do not drink (occasionally). I wish I could sleep longer, because I love to sleep, but have many things to do and can not sleep as long as I would like to. It all reflects on your body and your soul.
We all deserve to have perfect lean body and look great, feel great, no matter what gender, age.
Today training is intense as usually, but I compound into it also dumbbells. You can use 5lbs, 8lbs dumbbell or whatever you have at home. If you do not have any dumbbells, find something heavy.
Have a great workout!
Pavla
Training:
High intensity circuit workout, 2 rounds
jogging 20min
or brisk walking 30min
High intensity circuit workout - 2 rounds
Recommendations:
do 2 rounds (30min total)
have a quick rest between each exercise (5-10sec)
use dumbbells 5lbs, 8lbs
One round:
cross country sky, 2min
squat x lateral raise, 1min
side to side jump, 2min
alternating lunge forward x biceps curl, 1min
squat x alternating front kick, 1min
side lunge jump, 2min
push up x alternating leg lift, 1min
plank, alternate knee in x out, 1min
jump rope, 4min
Photo after workout
Diet:
drinking: 4liters of clear water
breakfast 6.30am: banana, low fat yogurt, 1/3 almonds, 1 glass of orange juice
snack 9.30am: grapefruit, 1 cup of berries
lunch 12: grilled salmon with vegetable salad
snack 3.00pm: 2 tomatoes and 3 tblsp of cottage cheese
dinner 6.00pm: grilled chicken breasts with 1 cup of broccoli
snack 9.00pm: fresh vegetable (carrots, cucumber, radish), one glass of low fat milk
for this day I prepared training that is really challenging, powerful. We are getting closer and closer to reach our fitness goal, that means we need to workout harder without no excuses.
To get a perfect lean body is possible if you are disciplined and follow my diet tips. I know, sometimes it is hard to stay motivated.
What helps me to stay motivated? Music helps me a lot, listen to the music with the fast beat, that would push you through the workout. Also I like to workout with gym buddy (who is fit), it is always good to have healthy competition and compete with someone.
Enjoy the workout and this one is really fun and hard!
do 2 rounds, one round is 20min, so two round is 40min
do maximum reps in each minute, try to do between 30-50reps in each minute
have very short rest (10sec) between each exercise
Fit tip: within 30min immediately after workout you burn all food you eat, so if you want to cheat little bit (candy or something you like and you know you should not have it), you do it immediately after the workout (without guiltiness:-))
One round:
jump rope, 5min
push ups, 1min
jump rope, 1min
alternate lunge back, 1min
alternate lunge forward, 1min
squat x jump, 1min
squat, 1min
tricep dips, 1min
cross lunges, 1min
mountain sky climber, 1min
burpees, 1min
Abs:
a) center crunches, 1min,
b) one side - elbow x opposite knee touch and reach, 1min
c) switch arm and leg and elbow x knee touch and reach, 1min
d) plank - touch your foot (one side - arm x opposite leg), 1min
e) plank - switch leg and touch your foot, 1min
Honestly, two rounds of this fat burn workout is so challenging and hard! I loved the challenge and muscle soreness afterwards. It takes 40min, so it is longer then 30min, BUT the benefit of this training is huge. Great workout! Prepare post workout meal, because you will be so hungry as you speed up your metabolism!
Surprisely the harderst for me were last two abs exercises - plank and touch the foot. My chest was burning as I was holding plank and I had few times quick rest in this interval.
Photo after workout
Diet:
drinking: 4liters of water
breakfast 6.30am: Go lean Kashi cereal with almond milk (1 bowl), banana, coffee with almond milk and 1tbsp honey
snack 9.30am: mango smoothie
lunch 12: lentil soup, broccoli baked with low fat cheese
Training today is great combination of cardio and strengthening exercises, it is interval training and you already know that intervals are excellent for losing fat fast, improving endurance and developing strenght. You can do this workout at home or in the gym, alone or with somebody, no equipment needed.
how are you feeling? I hope you are doing great, proud of yourself. Do not give up, we are getting closer and closer to "perfect lean body". Every day is a challenge.
Training for today is great with the main focus on your abs and glutes. It is kickbox workout.
What is kickbox? Awesome cardiovascular total body workout that totally kicks your butt.:-). Simple choreography, easy to learn. Make your training fun and add some music.
Make sure you keep the proper form when doing "twist and zig x zag", because they are excellent for your abs.
Have a great day!
Pavla
Training:
Kickbox abs interval workout, 3 rounds
jump rope 10min
Kickbox abs interval workout
Recommendations:
it is interval training
do maximum reps in each minute, but keep the proper form
do 3 rounds
One round:
jump rope, 1min
jab x cross x jab x cross x side kick (right leg) x side kick (left leg), 1min
switch arm 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 arm and do the same (jab x cross
x jab x cross x zig zag x knee up), 1min
twist for 4 counts (1,2,3,4) x zig zag 4 counts, 1min
front kick (right leg) x back kick (left
leg) 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
Photo after workout:
Diet:
drinking: 4liters of water
breakfast 6.30am: scrambled eggs (2) with smoked salmon, asparagus
snack 9.00am: 1cup of berries
lunch 12: grilled chicken breasts with parmesan and broccoli
while I was in the Czech republic I did many videos, so here is another one from Brno - my hometown. It was early in the morning and you can hear birds singing. I love that park, that place, as a kid I used to play there all the time.:-)
This Fat burn workout + abs is excellent routine for your legs, glutes, abs, chest, arms, it is total body workout. You burn fat, calories, improve endurance and develop strength. All in one in 30min workout!:-)
Enjoy the workout!
Pavla
Fat Burn Workout + Abs (30min), # 5
Recommendations:
interval training, do maximum reps in each minute
try to do between 30 -50 reps in each minute, challenge yourself
have 10-15sec rest between each exercise
stretch after workout
One round:
jump rope, 5min
push up, 1min
jump rope, 1min
alternate lunge back, 1min
alternate lunge forward, 1min
squat x jump, 1min
squat, 1min
triceps dip, 1min
cross lunges, 1min
mountain sky climber, 1min
burpees, 1min
Abdominals:
a) center crunches, 1min
b) elbow x opposite knee touch and reach, 1min
c) switch arm and leg and elbow x opposite knee touch and reach, 1min
d) plank: touch your foot (one side), 1min
e) plank: switch and touch your foot (other side), 1min
today is a REST day! Second week of body transformation is over. I am proud of you!
I received few photos of you and your body changes and I am so happy for you to see it works!
Remember, your rest is just as important as training. You want to avoid overtraining syndrom. If you are overtraining and this has not happened to you yet, trust me, it is only a matter of time.
Why is a rest and recovery so important for you?
lack of rest makes your training less effective
repeatedly failing to recover is going to utterly batter your poor central nervous system, leading to injury, illness and chronic fatigue
What is my plan for today? Because it is so nice and sunny I spend the day with my daughter Sophia by the pool.
Also today is a "cheating" day, so I have something really good, tasty, sweet to eat. I LOVE rest days!
Enjoy your rest day!
Hugs,
Pavla
Diet:
drinking: 4liters of water
breakfast 6.30am: low fat yogurt with almonds, banana
snack 9.30am: apple
lunch 12.00: chinese buffet: I love chinese food, so I had many things: california rolls, chicken with broccoli, desert
snack 3.00pm: grapefruit
dinner 6.00pm: tuna salad with cottage cheese, olives
second week of body transformation is almost over.
I have to say I feel and see my body changes. My metabolism is much faster.
Everyone - no matter how old, overweight or out of shape has the power to increase metabolism. How can you increase your metabolism? Simply with intense exercise - Fat burn workout and metabolism boosting foods.
"Afterburn" effects can last for up to 24 hours after workout. That means you burn many calories while working, sitting, watching tv, driving a car...is not it amazing?
Let`s boost your metabolism with another great training. Get in the great shape and be happy.
Have a great workout,
Pavla
Training:
Full body workout - 6 rounds (24min)
5min jump rope before full body workout and 5 min jump rope after full body workout
30min brisk walking
fit tip: you do not have to do all at once, but you can do Full body workout in the morning and brisk walking in the evening
Full body workout - interval training
Recommendations:
it is interval training
do 6 rounds
do as many reps in each minute
have a short rest between each round
enjoy it, it is fun and great feeling!
if you get too exhausted, do not stop, keep moving/walking
One round:
jump over the mat, 1min
plank - alternate punch forward, 1min
squat x alternate leg lift, 1min
sprint runners, 1min
My results:
round: 50, 47, 38, 49
round: 33, 46, 43, 52
round: 33, 49, 49, 54
round: 36, 49, 49, 52
round: 36, 49, 47, 56
round: 25, 50, 48, 52
Photo after workout
Diet:
drinking: 4liters of clear water
this day I had a sweet tooth, so I bought 3 pieces of milk caramels.
diet tip: if you have sweet tooth it is the best to take it in the morning or before the workout or immediately after workout (withing 30min)
breakfast 6.30am:oatmeal with berries, banana, fresh orange juice
snack 9.30am: grapefruit, 3 pieces of caramels ( I know I should not have it, but I had:-))
lunch 12: tuna salad with avocado and 2 eggs
snack 3.00pm: mango smoothie
dinner 6.00pm: grilled chicken breast with eggpant and vegetable salad
snack 9.00pm: glass of low fat milk, 1/3 of raw mixed nuts
If you follow my training every day you are on the way to success and reach your fitness goal. Have you missed few days of training? You can always start again.
How do I feel? I am proud of myself. I am still struggling with push ups, but I am trying. I improved my endurance a lot and can easily breathe during fat burn workouts. My legs are more toned, abs is more defined and you know what? I am getting rid of cellulite, that is awesome too!
I hope I motivate and inspire you as you do inspire and motivate me.
Let`s do the workout for today!
Pavla
Training:
Sweat total body workout - 5 rounds
elliptical 30min, mode: fat burn, level 11,
modification for elliptical: jump rope 10min, jogging 20min
fit tip: best time to do Fat burn workout is in the morning. You do not have to do all the training at once, if you can, do fat burn workout in the morning and cardio in the evening. You should not exercise before you go to sleep.
Sweat total body workout
Recommendations:
do 5 rounds (25min)
interval workout
do maximum reps in each minute
have a quick rest between each exercise
One round:
palms on the floor, jump up to the side, 1min
alternate front kick x jump, 1min
push up x alternate side plank, 1min
jump forward x squat x jump back, 1min
alternate side kick x jumping jack, 1min
My results:
round: 75, 18, 14, 19, 18reps
round: 75, 13, 14, 19, 20reps
round: 60, 18, 13, 21, 21reps
round: 60, 17, 13, 15, 16reps
round: 74, 14, 12, 24, 20reps
Photo after workout
Diet:
drinking: 4liters of clear water
breakfast 6.30am:egg omelete with low fat mozzarella cheese, banana, glass of fresh orange juice
snack 9.30am: grapefruit
lunch 12: 1/2cup of brown rice, lean beef, vegetable salad
snack 3.00pm: apple, 2 slices of watermelon
dinner 6.00pm: tomato soup, vegetable salad
snack 9.00pm: 1 glass of low fat milk, 1/2 avocado
I want to thank you for your support, comments, tips. Without you it would not be the same. You make a big part of Perfectleanbody`s workout. We are great team and together we are so strong and powerful. Think about it whenever you are lazy or tired to workout.
Give yourself every day 30-60min workout, be healthy, look great and proud of yourself. I am receiving photos of you and your body changes and it makes me so happy!
I know Fat burn workouts really work and I am glad to see that it works for you as well.
Another day of 30 days challenge and new training. Fat burn exercises are excellent for losing fat, speeding your metabolism, improving your endurance, developing your strength.
do you want to get sleek, sexy arms and shoulders?
Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover. This training hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you are after.
Very common problem is a tricep muscle. If you are looking to tone up your arms, you must lower your total body fat percentage. Consistent arm workouts are great to strengthen the muscles, but will not completely help to make those muscles more evident.
If you want to lose fat, check out Fat Burn Workouts, they are great for fast fat loss.
how are you feeling so far? I hope you are feeling great, motivated and inspired. Results are coming very soon.
Write down your fitness goal you want to reach in Transformation on a piece of paper and hang it on the wall. Whenever your weakness in training or diet comes, look at your fitness goal, how far you are already from the starting point. Do not give up, be strong and positive.
We all are struggling, we all are weak in some point, but with the support of all of us, we can make the "dream" come true.
Training today is total body workout, in which you burn hundreds of calories not only during the workout, but also after the workout.
Pavla
Training:
Challenge workout
30min elliptical, mode: manual, level 11
modification for elliptical: jump rope 10min and brisk walking 30min
Challenge workout
interval workout
do 5 rounds (only 25min, but you get sweat so much, I loved it!)
try to do maximum reps in each minute
you can have quick rest 5-10sec between each exercise
write down how many reps you did in each minute and each round
One round:
alternate lunge back x front kick x side kick x crunch, 1min
jack x sumo squat, 1min
alternate lunge back x front kick x side kick x crunch, 1min
squat thrust, 1min
push up x touch your toes x spider x back to push up
For me the hardest were push ups with touching toes and spider. In round 4 I thought I give up, but I did all 5 rounds and then I felt absolutely GREAT!
Photos after workout
Diet:
drinking: 4liters of clear water
breakfast 6.30am: banana, 1 slice of whole grain bread with peanut butter, low fat yogurt
snack 9.30am: grapefruit, mango
lunch 12: veggie salad with feta cheese (1 cup of spinach, 2 cups of mixed veggies, 1/2 cup of black beans, 2 tblsp of feta cheese, 1 tbsp olive oil)
snack 3.00pm: 1/3 cup mixed nuts
dinner 6.00pm: salmon with broccoli
snack 9.30pm: 1 glass of almond milk, 2 bigger tomatoes
last workout -"day 8" was challenging with the main focus on your upper body.
Training today is excellent for your lower body, especially calves, hamstring, glutes, thighs and also abs. Abs are not only defined by crunches on the floor, but also lunges, squats and standing crunches. This routine has it all. After this workout you feel your glutes and obliques the most.
Yesterday I met my friend in Walmart as I did grocery and he asked me how many pounds he can lose in Transformation. I told him that it is all up to him, how disciplined and strict he is. You can lose 1-2kg each week, that means 4-8kg during Transformation (30 days).
Let`s take every day seriously and do your best. I know it is not easy to follow the training and diet tips, but it is worthed for sure. I am struggling with diet a lot. Every day I make choices and try to make a good heatlhy choices.
I am disciplined, but very weak sometimes too. As I talk to people in the gym, the biggest problem is not the training, but the diet.
Try to be disciplined, constant and never, never give up.
Words for the day 9: discipline, constancy, patience.
Pavla
Training:
Shrink your hips workout, repeat 4times (4 rounds)
What is important? Don`t give up, we have still three more weeks to go. With support of each other you can do it, it is not easy and it takes time and effort, but if you believe in yourself, you can achieve your fitness goal.
Keep taking a photo of you after workout, so you can see your improvement from the DAY 1. You notice visible body changes very soon!
Fat burn workout is the most effective training for fast fat loss and if you add aerobic activity, maintain healthy diet, you will be surprised by your results.
Let`s start with Bootcamp workout. Great, challenging full body training. After this workout I felt a lot my upper body, mostly chest and triceps.
Lots of power to all of you!
Pavla
Training:
Bootcamp workout
45min - 60min stair master
modification: if you do not have stair machine
a) 10min jump rope or high knees and 15min jogging, 15min jumping jacks
b) 45min brisk walking
c) 30min cycling
d) swimming, jogging, walking all together for 45min
Bootcamp workout - 3 rounds
it is interval training, do as many reps as you can in each minute
try to do at least 25reps in each minute
have a quick rest between exercises 5-10sec
do 3 rounds (repeat the workout three times)
One round
touch your feet, 1min
reverse push up, 1min
plie, elbows up, alternate knee up to your elbow x jump up, 1min
tricep dips x one leg extended, 1min
tricep dips x switch leg, 1min
plank: one leg - knee in, 1min
plank: switch leg - knee in, 1min
bird dog gets down (plank x V x push up), 1min
turkish sit up (try not to touch the floor), 1min
plank: both feet jump in x out (modification: alternate knee in)
one week is over, congratulation to you! We made it to day 7 - REST day.
Getting enough rest after exercise is essential to reach our fitness goal. I know that many of you still over train and feel guilty when they take a day off. Try to think about this - your body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Rest days are critical for a virety of reasons, some are physiological and some are psychological. Too few rest and recovery days can lead to overtraining syndrome.
Spend the day with your family, friends, people you like. Take massage, relax, do fun stuff. Spoil yourself with food you like (in moderation!!).
almost one week of body transformation is over. How should you feel? You should be feeling more stronger, healthier, you can better catch your breath as you do cardiovascular activity.
Because you follow also diet tips, your stomach is not as bloated, your body is more hydrated, cleaner. For this great feeling it is definately worthed.
What is important? Do not give up, one week is over, but still three more ahead.
Training:
Fat Burn Workout 30min
swimming 30min or elliptical 30min, mode: manual, level 10-12
if you do not have cardio machine or swimming pool, then do Fat Burn Workout 2x + 10min jump rope or high knees
Workout tips:
I incorporate to this training elastic band. Elastic band is awesome for toning legs, triceps, chest, shoulders, back, abs. If you do not have elastic band, you can use dumbbells or find something heavy to hold.
do 30-50reps of each exercise, number of reps depends on your fitness level.
try to move quickly from one exercise to another.
high knees, 1min
jumping side lunges, 1min
pendulum, 1min
alternate jumping leg lift, 1min
back pull down, 30-50 reps
front pull down, 30-50reps,
right leg: leg lift, 30-50reps
left leg: leg lift, 30-50reps
squat x jack, 30-50reps
burpees, 30-50reps
alternate cross lunge, 30-50reps
push ups, 30-50reps
one arm: triceps extensions (using elastic band), modification: use dumbbells or dip exercise
another great workout for you. I get a lot of questions concerning Fat burn workout.
You ask me questions like: does it really work? Is it good if I want to slimmer my legs? How long it takes to have results? Is this type of exercise the right one if I want to lose belly fat?
Fat burn workout is very intense workout, challenging, powerful and effective. You burn hundreds of calories not only during workout, but also after the workout, because you speed up your metabolism.
If you want to lose weight/fat, you should not only perform aerobic exercise (that get your heart pumping harder and help you to burn calories), but you will also need to incorporate other types of exercise and a healthy eating plan.
Fat burn workout includes aerobic, anaerobic activity (cardio) plus strengthening training. In a short time, approximately 30min you get all in one. That is why those exercises are so effective, powerfull and popular.
Enjoy the workout and trust yourself.
Pavla
Workout tips:
I incorporate to this training elastic band. Elastic band is awesome for toning legs, triceps, chest, shoulders, back, abs. If you do not have elastic band, you can use dumbbells or find something heavy to hold.
do 30-50reps of each exercise, number of reps depends on your fitness level.
try to move quickly from one exercise to another.
high knees, 1min
jumping side lunges, 1min
pendulum, 1min
alternate jumping leg lift, 1min
back pull down, 30-50 reps
front pull down, 30-50reps,
right leg: leg lift, 30-50reps
left leg: leg lift, 30-50reps
squat x jack, 30-50reps
burpees, 30-50reps
alternate cross lunge, 30-50reps
push ups, 30-50reps
one arm: triceps extensions (using elastic band), modification: use dumbbells or dip exercise
recently I started to train Fat Burn Workout + Abs. Honestly I love those workouts! 
