60 Days Training - DAY 16

Hello guys,

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:

1. BEST STRONG GLUTES WORKOUT
2. 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

1. lift up and down, 30reps
2. hamstring curl, 30reps
3. little circle to the right, 30reps
4. little circle to the left, 30reps
5. kick low, high, higher, 30reps

Left leg

1. lift up and down, 30reps
2. hamstring curl, 30reps
3. little circle to the right, 30reps
4. little circle to the left, 30reps
5. 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...)
• mowing the grass
• activity that lifts up your heart rate

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