60 Days Training - DAY 15

Hello guys,

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

1. FAT BURN WORKOUT - BOOTCAMP WORKOUT
2. 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:

1. touch your feet, 1min
2. reverse push up, 1min
3. plie, elbows up, alternate knee up to your elbow x jump up, 1min
4. tricep dips x one leg extended, 1min
5. tricep dips x switch leg, 1min
6. plank: one leg - knee in, 1min
7. plank: switch leg - knee in, 1min
8. bird dog gets down (plank x V x push up), 1min
9. turkish sit up (try not to touch the floor), 1min
10. 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

1. twist - keep your knees bend and lifted, 30reps (modification: keep your feet on the floor)
2. knees lifted - alternate elbow x opposite knee touch, 30reps (modification: bicycle crunch)
3. knees lifted x touch the floor witch your feet, 30reps (advanced arms up, beginners hands on the floor)
4. plank, alternate side plank, 30reps (modification: stay on your knees)
5. swing on your back, alternate foot touch, 30reps 

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