Transformation in 30 days - DAY 18

Hello guys,

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!

Pavla




Training:

• Fat burn workout + Abs (30min) #5, 2 rounds (40min total)
• stretching

Recommendation:

• it is interval training
• 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:

1. jump rope, 5min
2. push ups, 1min
3. jump rope, 1min
4. alternate lunge back, 1min
5. alternate lunge forward, 1min
6. squat x jump, 1min
7. squat, 1min
8. tricep dips, 1min
9. cross lunges, 1min
10. mountain sky climber, 1min
11. burpees, 1min
12. 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


My results:

2. 40, 40reps
4. 39, 37
5. 31, 42
6. 23, 34
7. 39, 32
8. 68, 86
9. 31, 35
10. 56, 65
11. 15, 15
12. ABS:
a) 80, 75
b) 43, 55
c) 44, 40
d) 37, 38
e) 30, 30

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
• snack 3.00pm: greapefruit, apple
• dinner 6.00pm: tuna salad with 2 eggs

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