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 not give up, I am with you!
Pavla
Training:
- Perfect body workout - 5 rounds
- cardio: treadmill 20min, incline 3, speed 4.5 (fast walking)
- jump rope 10min
Recommendations:
- do 5 rounds
- it is interval training, do maximum reps in each minute
- have a short rest (5-10sec) between each exercise, quickly move from one to the other
- my own recommendation: I have a quick rest after each round (10sec)
One round:
- palms on the floor and jump up, 1min (great strengthening exercise for your core and back!)
- squat x jump up, 1min
- alternate lunge back x squat, 1min
- alternate side kick x 4 jumping jacks, 1min
- dead lift x lateral burpee, 1min
My results:
- round: 45, 19, 11, 13, 13reps
- round: 48, 17, 10, 13, 11reps
- round: 50, 15, 11, 10, 12reps
- round: 60, 15, 11, 11, 13reps
- round: 45, 17, 12, 9, 14reps
Photo after workout
Diet:
- drinking: 4liters water
- breakfast 6.30am: banana, fresh orange juice, low fat yogurt with 1/3cup almonds
- snack 9.30am: apple, 1cup of berries
- lunch 12: 1 small potato, grilled chicken breast with vegetable salad
- snack 3.00pm: low fat cottage cheese with cucumber and olives
- dinner 6.00pm: grilled tilapia with couliflower and broccoli, avocado
- snack 9.00pm: 1 glass of low fat milk, peanut butter 2 tblsp
Join me:
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