60 Days Training - DAY 9

Hello guys,

training today is one of my favorite.

In the first part focus on your glutes. Use dumbbells, but do not panic if you do not have any dumbbells at home. Simply find something heavy or use a small ball instead of weights. Why is this routine so great? Because it is an excellent combination of strengthening exercises toning your glutes. If you want you have a firm, nice rounded buttocks then this routine is the perfect one for you. It helps you to strengthen your lower back, hamstring, glutes and also reduce your cellulite.

Second part of the training is 16min fat burn workout. It keeps your heart rate up, so you are burning hudreds of calories during the workout and also withing 24 hours after the workout. Intensive routine that boosts your metabolism Great mix of powerful strengthening, toning exercises and cardio. Exactly what you and your body needs.

Please, feel free to ask me any questions about fitness or diet. One of your question was if the 60 Days Training program works for everyone. Absolutely YES. You would be surprised how quickly your body can get in better shape and adapt to higher fitness level. All you need to do is to start, challenge and push yourself. At the beginning of your training program you might modify, but after couple days you will be able to do the same exercises that I can do. This program is for younger or older ones, men or women, fit or unfit people.

 

Have a great day!

 

Pavla 

 

 

TRAINING - DAY 9

1. AWESOME GLUTES WORKOUT
2. FULL BODY WORKOUT 2


1. AWESOME GLUTES WORKOUT

Recommendations:

• use 5lbs and 8lbs dumbbells
• if you do not have any dumbbells at home, try to find something heavy
• keep your knee flexed all the time
• do not drop the foot
• first use 8lbs dumbbells, then 5lbs, then without dumbbells
• challenge yourself, but whenever you need, switch 8lbs to 5lbs dumbbells or drop those weights

 

Right leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

Left leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps
 

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

2. FULL BODY WORKOUT 2

Recommendations:

• it is interval training, do maximum reps in each minute
• complete 4 rounds - 16 min
• beginners can complete 2 rounds - 8 min
• modify if you need to: mountain climber - in plank position bring alternate knee in, jump rope - jogging.

One round

1. alternate leg cross over and side kick, 1min
2. mountain climber, 1min
3. jump rope, 1min
4. leg raises, 1min
    

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