Transformation in 30 days - DAY 15

Hello guys,

the third week of body transformation. Congratulation to you! 

If you follow my training and diet tips every day, you are close to your fitness goal. 

Your endurance and strength is improving, that means that you can do more reps in each minute of interval training comparing to day 1.

Check out the photo of your body from the day 1 and today. You should see the difference. Try to keep your diet simple and in moderation.

Lot of energy, power to you!



Pavla


Training:

• Interval workout, 3 rounds
• elliptical 30min, mode: manual, level 11
• modification: 10min jump rope, jogging 20min

Interval workout

Recommendations:

• it is interval workout, do 3 rounds (30min)
• try to do maximum reps in each minute
• have very quick rest between each exercise (5-10sec)

One round:

1. jump rope, 1min
2. alternate knee x opposite elbow touch, 1min
3. burpees, 1min
4. reverse lunges, 1min
5. squat x jump, 1min
6. plie, keep your hips low and jump up, 1min
7. plie, keep your hips low and feet jump in x out, 1min
8. plank, alternate knee in, 1min
9. alternate leg kick, 1min
10. jump rope, 1min

My results:

1. round: -, 65, 20, 37, 22, 70, 59, 60, 60, -
2. round: -, 61, 16, 46, 21, 108, 60, 50, 57, -
3. round: -, 68, 16, 35, 23, 70, 70, 105, 75, -

Photo after workout

My diet:

• drinking: 4liters clear water
• breakfast 6.30am: 2 boiled eggs, whole wheat toast , mango
• snack 9.30am: grapefruit
• lunch 12: lean beef with mushroom sauce, 1/2 cup of dark rice, tomato salad
• snack 3.00pm: apple, orange
• dinner 6.00pm: tilapia with vegetable salad
• snack 9.00pm: almonds (1/3 cup)

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