60 Days Training - DAY 2

Hello guys,

I hope you enjoyed your training yesterday and are ready for today`s workout.

Today we are focusing on lower body, especially glutes, thighs, hamstring and also abs. Then we finish our training with cardio. Strengthening exercises are excellent for toning muscles, cardio is great for burning calories and fat.

It is bodyweight training, but if you want to make it more challenging, let`s add 5lbs or 7,5lbs dumbbells. 

Enjoy the workout, don`t forget to stretch after the training, you need to be fit and ready for tomorrow! 

Pavla

 

DAY 2 - TRAINING

1. GLUTES WORKOUT
2. CARDIO WORKOUT 10min

 

1. GLUTES WORKOUT

 

 

 

Recommendation:

• It is a great combination of exercises, bridge position is one of the best for strengthening your glutes, hamstring, but also abs
• "Pavla pelvis special" is awesome exercise too, keep the proper form
• it is a lot of repetitions, have a rest (20-30sec) between each exercise
• Try that, you gonna feel it!

 

Workout routine:

1. bridge position - pelvic thrust, 20reps
2. bridge position - single leg extention pelvic thrust, 20reps - right leg
3. bridge position - switch the leg, 20reps 
4. bridge position - eleveted pelvis single leg bycicle kick, 20 reps - right leg
5. bridge position - switch the leg, 20reps
6. bridge position - elevated pelvis knee in and out, 20 reps - right leg
7. bridge position - switch the leg, 20reps 
8. Pavla pelvis special - great exercise that makes your glutes strong and lean, very simple movement, as you lift up the foot you should feel it in your glutes not in your hip flexors . Keep lead leg at 90° angle, back leg bend at the knee at the 90° angle toes pointing backwards, lift your back knee. Modifications - keep the foot on the floor the whole time and only lift up the knee. 20 repetitions on each leg.

 

 

2. CARDIO WORKOUT - 10min
 

 

Recommendations:

• do 2 rounds (if you have time and your fitness level is high, then do 3 rounds)
• if it is too challenging for you, do not give up, but modify

 

One round:

1. jogging, 1min
2. jumping jacks, 1min
3. cross country sky, 1min
4. twist, 1min
5. high knees jogging, 1min

 

Cardiovascular activity, also called as aerobic exercise or cardio is very important to lose fat, burn calories. It is activity that involves the large muscles like legs and helps your heart and lungs stronger. Cardio has lots of benefits like lowering your blood pressure, burn fat, burn calories.

 

 

 

 

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