PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
Today is the REST day. Our body needs to recover from the training during the week. 24 hours recovery is needed. Some people need to recover 2 - 3 days.
You asked me if you should exercise when you feel muscle soreness. You need to listen to your body, only you know your body the best. If you are sore after 24 hours of recovery, give yourself more time (2-3 days) to rest. Eat lean protein and smart carbohydrates.
Day 20 of our training is here and it is incredible, how times go by so fast. It is like yesterday since we started 60 days Training program.
You should see results. When you look into the mirror, you see nicely toned and shaped body. Your shoulders, slimmer waist, leaner legs, more rounded glutes. Your endurance and strength is getting better as well.
You asked me, what to do if you want to get leaner legs, firmer inner thighs, more rounded glutes. On my webpage is a section "Glutes" or "Inner thighs". I can guarantee that if you do those workouts, you will see results very soon. It is all up to you, how fast you see results.
In today`s training I use elastic band, but do not panic, if you don`t have it. Simply do the workout without it, you will get excellent workout as well.
Pavla
TRAINING:
TONE YOUR GLUTES / LEGS WORKOUT
STRONG ABS WORKOUT 3
1. TONE YOUR GLUTES / LEGS WORKOUT
Recommendations:
strengthening training
use 5 or 8lbs dumbbells
use elastic band. If you do not have it, simply do the same workout without it.You get great results as well.
One round:
biceps curl & alternating leg side (keep your toes pointing forward), 30 reps
frontraisers & right leg side, 30 reps
hammercurl & left leg side, 30 reps
front raisers & right leg back, 30 reps
front raisers & leftleg back, 30 reps
chest press & alternating legcurl, 30 reps
2. STRONG ABS WORKOUT 3
Recommendations:
this workout routine targets entire core, also glutes and upper body
I hope you all are energized, motivated and ready to lose fat, get in great shape, look and feel healthy. That is our goal. Be healthy, fit and look great. I believe if you are happy inside, you are beautiful outside. Exercise helps you a lot mentally and physically.
Couple words I have to say to Fat burn workouts. Remember, the worst thing is to stop training, because it is too challenging. Modify whenever you need to, slow down, you can walk for couple seconds, but do not stop. In Fat burn workout your heart rate should be elevated all the time and once you stop, your heart rate drops down, then you do not burn as many calories and fat. Keep this on your mind when you train. Never stop, but slow down.
Have a great day!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), # 13
ABS WORKOUT - TONE YOUR ABS
1. FAT BURN WORKOUT + ABS (30min), # 13
Recommendations:
interval training
do 3 rounds
do maximum reps in each minute
have a quick rest between exercises
challenge yourself
stretch after workout
One round (10min):
jump rope, 2min
sprint runners, 1min
keep your hips low and jump in x out, 1min
keep your hips low and jump up (fast or slow tempo), 1min
push up x alternate shoulder touch, 1min
reverse push up, 1min
kicks, 1min (modify if you need to, do not stop or give up)
arms x alternate foot touch x twist to one side x twist to the other side x back to the foot x down on the floor, 1min
plank: alternate leg lift, 1min
2. ABS WORKOUT - TONE YOUR ABS
Recommendations:
as many reps as you can, go up to 50reps
I use 10kg dumbbell and dip station
Workout routine:
dip station: leg lift, 50reps
dumbbell circle around the belly, 25reps on one side x 25reps on the other side
dip station: V lift, 50reps
plank: touch your feet 4times x spider: touch your feet 4times, go up to 50reps
Training today is fun, great and effective. You can do this routine at home or in the gym.
Do you want to have nice, strong chest? Everybody wants to have firm breasts. How to do it? Simply try upper body workout. If your goal is to build muscles, do less repetitions with heavy weights. If you want to get a toned chest, do less repetitions with light to moderate weights.
Do not miss cardio, that is very important for your health, body and soul. Do you know what activities are the best for burning calories?
Have a great day and go for it!
Pavla
TRAINING:
UPPER BODY - BOOP LIFT WORKOUT
CARDIO - 30min
1. BOOP LIFT WORKOUT
Recommendations:
use 5 or 8lbs dumbbells
do 3 rounds
20reps of each exercise
toning effect: lighter or moderate weights and more reps
building muscle effect: heavy weights and less reps
One round:
pec press, 20reps
chest flyes, 20reps
push ups, 20reps
isometric chest contraction, 20reps
2. CARDIO - 30min
It is one of the most important things you can do for you body and your body deserves it. Cardio is excellent not only for losing weight, building muscle, but also improving your health. Whatever activity that keeps your heart rate elevated is great.
Best activities if your goal is to blast calories and get in great shape:
I hope you have a great day. Over here in Indianapolis the summer is gone for sure, but we still have nice sunny weather. Nice warm weather gives me a lot of energy and motivates me to exercise.
I got really good question from one of you. So, let`s talk about it.
You just bought a membership to your gym, you are so excited, but as soon as you enter the gym, you don`t know, where to start. Lot of gyms offer aerobic classes, spinning classes, aqua classes. I think they all are great to attend, because you can learn the proper form from the teacher and also meet new people, new friends, workout buddies. Definitely try cardio machines like treadmill, elliptical, stair master, rowing machine, stationary bike and others. You can follow Perfectleanbody workout plan. Once you have the workout plan it is much easier to start.
Your training in the gym:
warm up: prepare your body for workout with light cardio (about 10min on cardio machine)
strength training (about 45min)
finish with longer cardio (30-45min) on cardio machine
Training today is very simple, for everyone - beginner or advanced.
In the first part of the training, we work our glutes. It is important to keep the proper form, otherwise you contract different muscles. When you do this routine, think about the heel, keep it higher then your toes and always keep your core tight.
Second part is cardio and I want you to pick up whater activity, that lifts up your heart rate. It does not have to be aerobic activity on cardio machine or jogging outside. It can be cleaning the house, mowing the grass or any other daily activity we do.
What makes you happy? I am thinking how "you" and your results make me happy. It feels so great to hear that you are losing fat, see visible body changes, have more energy and do things that you thought you will never be able to do. And it`s all because of one simple thing that does not cost you anything - exercising. That is the best thing you can do for your health.
Have a great workout and successful day!
Pavla
TRAINING:
BEST STRONG GLUTES WORKOUT
CARDIO WORKOUT
BEST STRONG GLUTES WORKOUT
Recommendations:
use 8lbs dumbbells
place your dumbbells at mid thigh
keep the heel above your toes
do 30reps of each exercise
Right leg
lift up and down, 30reps
hamstring curl, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
kick low, high, higher, 30reps
Left leg
lift up and down, 30reps
hamstring curl, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
kick low, high, higher, 30reps
2. CARDIO WORKOUT - 30min
In this part of the training do some aerobic activity that lifts up your heart rate for 30min. It can be done inside the home, in the gym or outside.
For example:
running
jogging
brisk walking (can be done at home too)
cardio machine
take aerobic class
kickboxing
swimming
cleaning the house (vacuuming, washing windows...)
every day I read different questions/stories from you about fitness, diet or life. I have to say you inspire and motivate me so much!
Today I would like to talk about one of my client, who is absolutely beutiful, but overweight.
We have tendency to think that when we are overweighted we are "ugly". You look at yourself in the mirror and all you can see is your big belly, cellulite on your thighs and glutes, flabby arms. You feel fat, non attractive, instead of going for a walk, run, or to the gym you stay home watching tv and feeling desperate, hiding from others. All your motivation to workout is gone. Because you are focused on your weight, you don`t see the beautiful face, hair, eyes, skin, nails you have.
Head up, there is always way out! It is not easy to lose fat, but it is not impossible. We are here to support each other and get in great shape together.
Training today is hard, challenging, sweaty and simply great! First part is bootcamp - interval training, second part is excellent strengthening routine for your abs. You gonna love this one!
If you haven`t started yet the 60 Days Training program, start today! I promise, you will feel great!
Have a wonderful day!
Pavla
TRAINING - DAY 15
FAT BURN WORKOUT - BOOTCAMP WORKOUT
FLAT STOMACH WORKOUT
1. BOOTCAMP WORKOUT
Recommendations:
interval training
do 3 rounds
do maximum reps in each minute (try to do reach 25reps or more)
have a quick rest between each exercise (5-10sec)
drink whenever you need to
stretch after workout
my total time of this workout was 38min, can you beat me?
One round:
touch your feet, 1min
reverse push up, 1min
plie, elbows up, alternate knee up to your elbow x jump up, 1min
tricep dips x one leg extended, 1min
tricep dips x switch leg, 1min
plank: one leg - knee in, 1min
plank: switch leg - knee in, 1min
bird dog gets down (plank x V x push up), 1min
turkish sit up (try not to touch the floor), 1min
plank: both feet jump in x out (modification: alternate knee in)
2. FLAT STOMACH WORKOUT
Recommendations:
try to do up to 30reps, if you do less, it is ok, we all are different fitness level
keep your core tight, shoulders back and back flat
have a short rest between each exercise if you need to (up to 30sec)
stretch after workout
Workout routine
twist - keep your knees bend and lifted, 30reps (modification: keep your feet on the floor)
second week of our training is over. It is your rest day. You, your body and your soul deserve to rest at least once a week. We all are different and unique. This day is special for you, spoil yourself with a massage or good food.
Diet is very important in fitness, make healthy smart choices. It is ok to have ice-cream or chocolate or whatever you like.
What do you guys eat on your "cheating" days? Let me know and send me some photos of your meals.
Have a great day!!
Pavla
P.S. Photos from one of you. I think it looks amazing. Healthy, colorful, tasty, simply great.
Do you workout with your fitness buddy? I like to train with someone who pushes me hard, challenges me, who motivates me. My favorite cardio machine is a step master (running stairs). Yesterday one of my fitness friend tragically passed away. He was a king on the step master, always climbing up the stairs with the highest intensity and almost broke the machine. Each time I am on a step master, I am thinking I have to beat that crazy guy and go faster! I will not be able to beat him anymore. I am sure he also had no idea that he motivated me and I wish I could tell him. Life is like a book full of lessons we need to learn. I learnt one lessen yesterday - tell your friends you like them, you never know if you see them again.
Today`s training is great, especially women would love it! Innerthigh training one part and abs workout second.
Enjoy the workout and have a wonderful day!
Pavla
TRAINING - DAY 13
INNERTHIGH WORKOUT 1
ABS WORKOUT
1. INNERTHIGH WORKOUT 1
Workout training:
Right
leg
lift up and down the inner thigh, full range of motion, 30 reps
half circle touch, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
knee in and out, 30reps.
Left leg
lift up and down the inner thigh, full range of motion, 30reps
half circle touch, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
knee in and out, 30reps
2. ABS WORKOUT
Workout routine:
alternate elbow x opposite knee touch, 20reps
one side: elbow x knee touch, 20reps
switch side: elbow x knee touch, 20reps
plie position: alternate elbow x opposite knee touch, 20reps
plank, alternate elbow x opposite knee touch, 20reps
Second week of 60 Days Training is almost over. Training today is fun, fast going, effective, challenging.
In the first part of the training we are burning fat with fat burn workout and second part is focusing on your abdomen. Both are bodyweight exercises and can be done at home or in the gym without any equipment.
You asked me about cardio, when is the best time to do cardio, if before or after the weight training. Always prepare your body for the training and start with light cardio (light to moderate intensity) as warm up for 10 -15min. Followed by weight/bodyweight training for 30-45min. Then finish with longer cardio for 30-45min. Cardio vascular activity (aerobic exercise) should be always done after the weight training. The reason for it is that your body needs energy for building muscles and that energy is usually burnt by cardio. If you start with longer cardio, your body simply does not have enough energy to build muscles and that is why it is considered as non-effective.
Have a great day!
Pavla
TRAINING - DAY 12
FAT BURN WORKOUT + ABS (30min), # 12
ABS WORKOUT 4
1. FAT BURN WORKOUT + ABS (30min), # 12
Recommendation:
interval training (hiit)
do maximum reps in each minute
do 3 rounds
move quickly from one exercise to another
have a quick rest between exercises (5-10sec)
stretch after workout
One
round:
sprint runners, 1min
jumping jacks, 1min
cross country sky, 1min
jump side to side, 1min
squat x alternate front kick, 1min
mountain sky climber, 1min
spider, 1min
plank position - touch your toes, 1min
one side: elbow x knee touch, 1min
switch side - elbow x knee touch, 1min
2. ABS WORKOUT 4
Recommendations:
do up to 50reps of each exercise
challenge yourself, but do not over do it (if you can do only 10 or 15reps it is ok, as you get better, you will be able to do more reps)
Workout routine:
dip station - leg lift, up to 50reps
bicycle crunches, up to 50reps
dip station - V lift, up to 50reps
plank - alternate knee in x out x leg lift, switch leg, up to 50reps
It is only 30min long, but you burn as many calories (or more) as on treadmill or cardio machine in one hour. This training is excellent combination of total body exercises and strengthens all your muscles. It is bodyweight routine, you don`t need any equipment.
The advantage of Fat burn workout is that you lose fat quickly, improve endurance, build strength in a short period of time. Also you burn hundreds of calories during the workout and within 24 hours after the workout.
how are you feeling? If you follow day by day 60 Days Training, you might see already nice results. In this program I incorporate equipment - dumbbells, stability ball, elastic band, kettlebell and others. I try to make the training fun, never boring with the best results.
My goal is to get you leaner, stronger body with nice toned muscles. The key to reach the fitness goal is in a number of repetitions and light to moderate resistance.
I love your questions about fitness and diet.
Question: I hate doing certain crunches and other ab exercises and hurt my back. Am I poisitioning myself wrong? What exercises can you recommend? I `ve done planks and side planks before and those seem to do just fine.
Answer: Sometimes crunches on the floor can be boring. And if done incorrectly, you can really hurt your back, neck without seeing any results.
The proper form for crunches is:
keep elbows wide opened,
keep thumbs on your temple
look up to the ceiling
imagine you have an apple under your chin (do not put the chin on your chest)
as you go up exhale, as you go down inhale
tilt your pelvis
there should not be any space between your back and the floor
lift up your heels, so you are not using hip flexors
If you still do not like crunches, you can try my other workout routines targeting abdominals in standing position. Other exercises as lunges, squats are strengthening your abs as well.
Plank is an excellent isometric core strength exercise that involves maintaining a difficult position for extended periods of time. There are many variations of plank as side plank or reverse plank. The plank strenghtens the abdominals and also chest, back and shoulders.
TRAINING - DAY 11
1. UPPER BODY WORKOUT
2. CARDIO - 30min
1. UPPER BODY WORKOUT
Recommendations:
use 5lbs dumbbells
do 3 sets
have a rest between each exercise
One round:
bicep curl, 10reps
front raises, 10reps
chest press, 10reps
press overhead, 10reps
shoulder rotation, 10 reps
triceps overhead extentions, 10 reps
2. CARDIO
In this part of the training I want you to do earobic activity/exercise at moderate level of intensity at least for 30min.
Aerobic activity example:
jogging
running
jump rope
brisk walking
swimming
kickboxing
cycling
rowing
in the gym cardio machines: stair master, elliptical, treadmill and others
Today we are going to train the whole body and then focus on abdominals. I picked up two older videos from the library (I shooted about a year ago) and I can see visible changes on my body. Nowdays my body is leaner, I lost some fat around the belly, legs are more toned, butt lifted and firm. Those changes are great signs that if you workout hard, you get results. It takes time and effort, but you get there, you reach your fitness goal.
One of your question you asked me, if you need to change your diet to see results faster or if you can maintain your eating habits and still get leaner. I would say, in 60 Days Training program if you want to see results faster, then you need to support your exercise program with healthy diet. If you maintain your eating habits and add to your life exercising, you lose weight and tone your body, but you might not see results as fast.
In the first part focus on your glutes. Use dumbbells, but do not panic if you do not have any dumbbells at home. Simply find something heavy or use a small ball instead of weights. Why is this routine so great? Because it is an excellent combination of strengthening exercises toning your glutes. If you want you have a firm, nice rounded buttocks then this routine is the perfect one for you. It helps you to strengthen your lower back, hamstring, glutes and also reduce your cellulite.
Second part of the training is 16min fat burn workout. It keeps your heart rate up, so you are burning hudreds of calories during the workout and also withing 24 hours after the workout. Intensive routine that boosts your metabolism Great mix of powerful strengthening, toning exercises and cardio. Exactly what you and your body needs.
Please, feel free to ask me any questions about fitness or diet. One of your question was if the 60 Days Training program works for everyone. Absolutely YES. You would be surprised how quickly your body can get in better shape and adapt to higher fitness level. All you need to do is to start, challenge and push yourself. At the beginning of your training program you might modify, but after couple days you will be able to do the same exercises that I can do. This program is for younger or older ones, men or women, fit or unfit people.
Have a great day!
Pavla
TRAINING - DAY 9
1. AWESOME GLUTES WORKOUT
2. FULL BODY WORKOUT 2
1. AWESOME GLUTES WORKOUT
Recommendations:
use 5lbs and 8lbs dumbbells
if you do not have any dumbbells at home, try to find something heavy
keep your knee flexed all the time
do not drop the foot
first use 8lbs dumbbells, then 5lbs, then without dumbbells
challenge yourself, but whenever you need, switch 8lbs to 5lbs dumbbells or drop those weights
Right
leg
8lbs dumbbells
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
hamstring curl, 8reps
little circle, 8reps
Left
leg
8lbs
dumbbells
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
hamstring curl, 8reps
little circle, 8reps
2. FULL BODY WORKOUT 2
Recommendations:
it is interval training, do maximum reps in each minute
complete 4 rounds - 16 min
beginners can complete 2 rounds - 8 min
modify if you need to: mountain climber - in plank position bring alternate knee in, jump rope - jogging.
every day with you gys is great and gives me more and more energy to make this webpage better. Your questions inspire me a lot.
One of your question was how many "rest" days a week does your body need. Everybody is different. Some people need two recovery days and some people like me prefer one rest day a week. Your muscles recover in 24 hours, but if you feel muscle soreness, it is completely fine to rest 48 hours. Simply listen to your body and your body will tell you if is ready for another workout.
Training today is challenging, fat burn workout one part and second part is abs routine. Both of them are great and give you a great feeling.
Enjoy your day and training!
Pavla
TRAINING - DAY 8
FAT BURN WORKOUT (30min), # 11
STRONG ABS WORKOUT
1. FAT BURN WORKOUT (30min), # 11
Recommendation:
do as many reps as you can in each minute
do 3 rounds
track your results
drink whenever you need to
have a quick rest between exercises (5-10sec) if you need to
move quickly from one exercise to another
cool down and stretch after
One round
jump rope, 5min
cross lunge x squat, x cross lunge (alternate), 1min
jumping side lunge (alternate), 1min
push up x feet out x push up x feet in, 1min
reverse push up, 1min
touch your toes, 1min
2. STRONG ABS WORKOUT
Recommendations:
do as many reps as you can up to one hudred of each exercsie
Workout routine:
central crunches
with feet lifted, 100 reps
alternating side crunch,
feetlifted, 100 reps
one
side crunches with legs lifted, 100 reps
the other
side crunches with legs lifted, 100
reps
fat burn workout is great combination of exercises that strengthen all your muscles and improve your endurance. High intense interval training (HIIT) is considered as one of the most effective for losing fat quickly.
This training is excellent especially if you have reached your plateau and have a feeling of no results recently.
Let`s shock your body and lose hundreds of calories during the training, and also up to 24 hours after the training.
Enjoy the workout!
Pavla
Recommendation:
do as many reps as you can in each minute
do 3 rounds
track your results
drink whenever you need to
have a quick rest between exercises (5-10sec) if you need to
move quickly from one exercise to another
cool down and stretch after
One round
jump rope, 5min
cross lunge x squat, x cross lunge (alternate), 1min
the first week of training is over and today is REST day. Your body needs to recover and regain energy.
How do you guys spend your rest day?
You know that if you want to get stronger and leaner, you need to continually push yourself harder. But if we workout hard every day and never give our bodies the chance to rest and recover then eventually we will either reach a plateau in fitness or get overtrained. Rest and recovery is as important as training.
Go for a walk, listen to the music, read nice book, go for a massage, spend the day with your family or people you love.
I am sure you are going to like today`s training. Major focus is on your inner thighs and lower abdomen. Simple strengthening workout routines are easy to follow, no equipment needed.
There are so many exercises for different part of body, but not as many for inner thighs. In the first part of the training we concentrate on "plie" position, which is excellent for strengthening inner thighs, glutes and also abs.
Second part of the training is great for your lower abdomen. Perfect combination of three simple exercises targets your lower abs. Remember, you can do thousand crunches to strengthen your core, but if there is a layer of fat covering your muscles, it will never shows up. Both - strenghtening exercises and cardio are crucial for defining abdomen.
Enjoy the workout!
Pavla
TRAINING - DAY 6
INNER THIGH BURN WORKOUT
LOWER ABS WORKOUT
1. INNER THIGH BURN WORKOUT
Recommendation:
try to do up to 30reps of each exercise
keep the proper form in plie: roll your pelvis under, squezee your glutes, keep your back flat, core strong
Workout routine:
plie position, touch the ground (keep your back flat) and alternate twist up,
30reps
right leg:
lift up the right heel and go down, touch the ground and reach up, 30reps
keep the heel
lifted and go down as low as you can, little pulse x arm circles, count till 30
(then put the heel down)
plie position,
touch the ground and alternate twist up, 30reps
left leg: lift up
the left heel and go down, touch the ground and reach up, 30reps
keep the heel
lifted and go down as low as you can, little pulse x arm circles, count till 30
(then put the heel down)
plie position, go
as low as you can and both heels up and down, 30reps
2. LOWER ABS WORKOUT
Recommendations:
do up to 30reps, for advanced do up to 50
in bridge position (exercise 1) keep your heels close to your hips, you should be able to touch your feet
in exercise 2 do not swing your legs, do little movement up and down
in exercise 3 you can modify and keep your hands on the floor
Workout routine:
bridge position, lift up your glutes and go down, 30reps
lying on the floor, legs up: lift up you hips, 30reps
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