Transformation in 30 days - DAY 5

Hello guys,

Fift day of body transformation. To prevent muscle soreness stretch after each workout. Stretching is very important and we very often skip stretching because of the lack of time.

I prepared for you great training. I already feel the difference in my abs, legs. My abs are stronger and I feel great.

Fit test is very challenging training, move quickly from one exercise to the other. Write down number of repetitions you do in each minute, except for jump rope. We repeat the fit test in day 30. You should have better results as you build your strength and improve endurance.

I compared today`s results and results 2 months ago and I am proud of myself, I got much better. So, did Brian, his legs and abs are much stronger.

Training:

• fit test, 12min long
• cardio, stair master 45min
• if you can`t do stair master, do fit test twice and go for a brisk walk for 30min or jog in place for 15min

Tips for Fit test

• if you do not have a jump rope, modify and keep jogging
• start with regular push ups and count reps, when need it, modify and go on your knees, count reps
• turkish sit up - you should stand up without touching the floor, one arm is all the time up, count reps you do. You can modify and let one arm help you to stand up, count reps
• last exercise (12) is really hard, because of the intensity during 11min, keep your core strong, it is important to keep the proper form to avoid hurting knees and back.

Fit test

1. jump rope, 1min
2. alternate lunge back, 1min
3. jump rope, 1min
4. squat, 1min
5. jump rope, 1min
6. push up, 1min
7. jump rope, 1min
8. turkish sit up, 1min
9. jump rope, 1min
10. burpees, 1min
11. jump rope, 1min
12. in plank feet jump in x out, 1min

My results:
2. 48
4. 41
6. 44
8. 13
10. 16

Brian`s results:
2. 48
4. 35
6. 62
8. 13
10. 22
12. 36

Photos after workout

Diet:

• breakfast 6.30am: banana, mango, 1 slice of watermelon, 1/2 cup almonds
• snack 9.30am: 2 eggs, apple
• lunch 12: 1/2cup rice, ground beef, broccoli
• snack 3.00pm: grapefruit
• dinner 6.00pm: salmon, vegetable salad
• snack 9.00pm: cucumber, glass of almond milk

Pavla



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