Transformation in 30 days - DAY 9

Hello guys,

last workout -"day 8" was challenging with the main focus on your upper body.

Training today is excellent for your lower body, especially calves, hamstring, glutes, thighs and also abs. Abs are not only defined by crunches on the floor, but also lunges, squats and standing crunches. This routine has it all. After this workout you feel your glutes and obliques the most.

Yesterday I met my friend in Walmart as I did grocery and he asked me how many pounds he can lose in Transformation. I told him that it is all up to him, how disciplined and strict he is. You can lose 1-2kg each week, that means 4-8kg during Transformation (30 days).

Let`s take every day seriously and do your best. I know it is not easy to follow the training and diet tips, but it is worthed for sure. I am struggling with diet a lot. Every day I make choices and try to make a good heatlhy choices.
I am disciplined, but very weak sometimes too. As I talk to people in the gym, the biggest problem is not the training, but the diet.

Try to be disciplined, constant and never, never give up.

Words for the day 9: discipline, constancy, patience.

Pavla


Training:

• Shrink your hips workout, repeat 4times (4 rounds)
• swimming 30min
• modification for swimming: jogging 15min, brisk walking 15min, 5min jumping jacks

Shrink your hips workout - 4 rounds

• do as many reps as you can in minute 2, 4, 6, 8
• write down how many reps you did in each round
• let me know, how you did

One round:

1. jump rope, 1min
2. squat to the side x squat center x squat to the other side, 1min
3. jump rope, 1min
4. split squat pulse for 4 counts and switch leg, 1min
5. jump rope, 1min
6. standing side crunch (elbow x knee touch), 1min
7. jump rope, 1min
8. standing side crunch (switch side), 1min

My number of reps:
round 1: 2) 33reps, 4)17, 6) 56, 8) 59
round 2: 2) 37, 4)19, 6) 60, 8) 60
round 3: 2) 40, 4) 18, 6) 59, 8) 59
round 4: 2) 38, 4) 19, 6) 60, 8) 59

Photo after workout

Diet:

• drinking: 4liters of clear water
• breakfast 6.30am: oatmeal with berries, banana, 1 glass of fresh juice
• snack 9.00am: apple, grapefruit
• lunch 12: lentil soup, baked broccoli and low fat cheese
• snack 3.00pm: 2 boiled eggs with vegetable
• dinner 6.00pm: salmon with vegetable salad
• snack 9.00pm: 2 tblsp peanut butter, 1 glass of low fat milk

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