60 Days Training - DAY 17

Hello guys,

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

Workout plan to follow:

http://www.perfectleanbody.com/2012/06/workout-plan.html

Enjoy your life every day and let`s get a great workout!

Pavla




TRAINING:

1. TOTAL BODY WORKOUT 1
2. ABS YOU LIKE

1. TOTAL BODY WORKOUT 1

Recommendations:

• do 30reps of each exercise, if 30 is not enough, go up to 40reps
• use 8lbs dumbbells
• have a short rest between exercises
• stretch after workout

Workout routine:

1. front sept up x knee up, alternate legs, arms up, 30reps
2. elevated push ups, 30reps
3. alternate leg cross over, 30reps
4. plank, alternate leg and point the floor with your toes, 30reps
5. triceps dip, 30reps
6. reverse fly, 30reps
7. right leg: elevated side lunch, press down and up, 30reps
8. left leg: elevated side lunch, press down and up, 30reps
9. plank, alternate knee in x out, 30reps
10. alternate front raises x side raises, 30reps
11. plank, alternate knee to the side, 30reps

2. ABS YOU LIKE WORKOUT

Workout routine:

1. dive crunch, 30reps
2. one leg lifted: dive crunch, 30reps
3. switch leg: dive crunch, 30reps
4. alternate arm x opposite leg touch, 30reps
5. legs lifted: twist your torso and touch the floor on each side (modification: keep feet on the floor), 30reps
6. bicycle crunch, 30reps
7. reverse crunch x knees on shoulders x reach up (modification:knees on shoulders), 30reps

 

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