Transformation in 30 days - DAY 10

Hello guys,

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:

1. alternate lunge back x front kick x side kick x crunch, 1min
2. jack x sumo squat, 1min
3. alternate lunge back x front kick x side kick x crunch, 1min
4. squat thrust, 1min
5. push up x touch your toes x spider x back to push up

My results:
1. round: 15, 41, 14, 19, 5
2. round: 13, 40, 14, 17, 5
3. round: 14, 37, 14, 18, 5
4. round: 13, 34, 14, 18, 4
5. round: 14, 32, 12, 19, 5

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

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