60 Days Training - DAY 12

Hello guys,

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

1. FAT BURN WORKOUT + ABS (30min), # 12
2. 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:

1. sprint runners, 1min
2. jumping jacks, 1min
3. cross country sky, 1min
4. jump side to side, 1min
5. squat x alternate front kick, 1min
6. mountain sky climber, 1min
7. spider, 1min
8. plank position - touch your toes, 1min
9. one side: elbow x knee touch, 1min
10. 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:

1. dip station - leg lift, up to 50reps
2. bicycle crunches, up to 50reps
3. dip station - V lift, up to 50reps
4. plank - alternate knee in x out x leg lift, switch leg, up to 50reps

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