60 Days Training - Day 3

Hello guys,

training today is great. You are in this with me, so I hope after you read this page, you do the workout. I promise, you will feel great!

You asked me how many calories you can burn in the training. Everyone is unique, so we burn different amount of calories. It depends on your weight, the activity you are doing and the intensity level which you are exercising. Intensity level is very important. If you exercise at a higher intensity level, you will be working harder, expending more energy, burning more calories and fat than someone who is not working as hard.

Training today has two parts again, total body workout and abs workout. In total body workout I recommend to use 5lbs dumbbells. In abs workout I use 8lbs dumbbells and it`s a great routine in standing position.

Maintain proper posture, so keep your back flat, shoulders back, pull in your abs.

 

Let`s have fun with the training and enjoy it!

 

Hugs,

 

 

 

Pavla

DAY 3 TRAINING:

1. TOTAL BODY WORKOUT 3
2. ABS WORKOUT 1

1. TOTAL BODY WORKOUT 3

Recommendations:

• use 5lbs dumbbells (or heavier)
• 20reps of each exercise
• keep the proper form: shoulders back, core strong, back flat
• beginners complete 1 round
• advanced 2-3 rounds

One round:

1. squat down with alternating arm up, holding the dumbbell, 20reps
2. one leg: side lunge x reach dumbbells up, 20reps
3. switch leg: side lunge x reach dumbbells up, 20reps
4. woodchops, 20reps
5. squat x alternate twist, reach up, 20reps

2. ABS WORKOUT 1

Great workout routine for your abs in standing position.

Recommendation:

• use 8lbs dumbbells
• keep your core strong
• do 20reps of each exercise

Workout routine:

1. plie position, arm circle, keep your back straight and go all the way down and up, 20 reps
2. plie position, arm circle to the other side, keep your back straight and go all the way down and up, 20 reps
3. one side: elbow and knee touch, 20 reps
4. other side: elbow and knee touch, 20 reps
5. twist (do not move your lower body), 20 reps
6. zig zag (do not move your lower body), 20 reps

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