60 Days Traning - DAY 11

Hello guys,

how are you feeling? If you follow day by day 60 Days Training, you might see already nice results. In this program I incorporate equipment - dumbbells, stability ball, elastic band, kettlebell and others. I try to make the training fun, never boring with the best results.

My goal is to get you leaner, stronger body with nice toned muscles. The key to reach the fitness goal is in a number of repetitions and light to moderate resistance.

I love your questions about fitness and diet.

Question: I hate doing certain crunches and other ab exercises and hurt my back. Am I poisitioning myself wrong? What exercises can you recommend? I `ve done planks and side planks before and those seem to do just fine.

Answer: Sometimes crunches on the floor can be boring. And if done incorrectly, you can really hurt your back, neck without seeing any results.

The proper form for crunches is:

• keep elbows wide opened,
• keep thumbs on your temple
• look up to the ceiling
• imagine you have an apple under your chin (do not put the chin on your chest)
• as you go up exhale, as you go down inhale
• tilt your pelvis
• there should not be any space between your back and the floor
• lift up your heels, so you are not using hip flexors

If you still do not like crunches, you can try my other workout routines targeting abdominals in standing position. Other exercises as lunges, squats are strengthening your abs as well.

Plank is an excellent isometric core strength exercise that involves maintaining a difficult position for extended periods of time. There are many variations of plank as side plank or reverse plank. The plank strenghtens the abdominals and also chest, back and shoulders.

 

TRAINING - DAY 11
1. UPPER BODY WORKOUT
2. CARDIO - 30min


1. UPPER BODY WORKOUT

Recommendations:

• use 5lbs dumbbells
• do 3 sets
• have a rest between each exercise

One round:

1. bicep curl, 10reps
2. front raises, 10reps
3. chest press, 10reps
4. press overhead, 10reps
5. shoulder rotation, 10 reps
6. triceps overhead extentions, 10 reps

2. CARDIO

In this part of the training I want you to do earobic activity/exercise at moderate level of intensity at least for 30min. 

 

Aerobic activity example:

• jogging
• running
• jump rope
• brisk walking
• swimming
• kickboxing
• cycling
• rowing
• in the gym cardio machines: stair master, elliptical, treadmill and others
   

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