PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
we train together every day. But honestly do you also stretch after each workout?
Stretching is very important and as long as you are flexible you stay young.
I stretch every day after workout and I can proudly say - I can touch my toes. Can you touch your toes? Do you think stretching is only for women? Stretching is for everyone, young, older, man or woman, beginner or advanced.
Let`s try this simple stretching routine after your training.
thank you guys for your support, comments and questions. It all makes our website better.
Training today is excellent for your back. Years ago I suffered a lot from low back pain. After some time I realized that no pain killers, but strengthening exercises for back and abdominals help.
Strengthen your back with Strong back workout and lose fat with cardio.
Have a great workout!
Pavla
TRAINING:
STRONG BACK WORKOUT
CARDIO 30min
Recommendations:
use 5lbs dumbbells
if weights are too heavy, you can do this routine without dumbbells
do 15reps of each exercise
do not drop your hands below your shoulders and feet below your hips
Workout routine:
keep one arm and opposite leg extended, elbow x knee touch, 15reps
arm and opposite leg extended: keep pulsing, count till 15
switch arm and leg, keep them extended and elbow and knee touch, 15reps
switch arm and leg, keep pulsing, 15reps
legs are lifted: arms reach forward and pull back, 15reps
I use 5lbs dumbbells and do many repetitions, that is why I keep lighter weights. My fitness goal is to strengthen the muscles, but get leaner. If your goal is to build muscles, then take heavier weights and do less repetitions.
Follow the training with abs workout.
You "gotta" love this one!
Have a great day,
Pavla
TRAINING:
GET FIT WORKOUT
ABS WORKOUT
1. GET FIT WORKOUT
Recommendations:
use 5lbs dumbbells
do 3 sets
30reps of each exercise
have a short rest between exercises
One round:
jumping jacks, 2min
right leg: bulgarian split squat x chest press, 30reps
left leg: bulgarian split squat x arms down and up, 30reps
squat x press over head, 30reps
alternate lunge back x triceps extension, 30reps
twist crunch, 2min or count till 30
2. ABS WORKOUT
Recommendations:
keep your back flat
keep your shoulders back
keep your core strong
do 20reps of each exercise, or more
One round
alternate elbow x opposite knee touch, 20reps
one side: elbow x knee touch, 20reps
otehr side: elbow x knee touch, 20reps
plie position, alternate elbow x opposite knee touch, 20reps
plank, alternate elbow x opposite knee touch, 20reps
As I was driving from the gym, I heard the song from Rihanna - Diamonds. I realized we all are diamonds. If you want to shine like a diamond, you need to get out of the box.
Let`s shine all of us like a diamonds and do great workout for your lower body. Then finish with cardio.
I did yesterday 30min step master, 20min elliptical and 20min kickbox and tell you - the feeling I had was amazing. My glutes were so sore and cardio made me feel like a shining diamond!:-)
Let`s go for it!
Pavla
TRAINING:
1. BEST GLUTES WORKOUT
2. CARDIO
1. BEST GLUTES WORKOUT
Recommendations:
great workout routine for perfect strong glutes
excellent combination of lunges (lunges are one of the best for toning legs and glutes)
Workout routine:
alternate reverse lunge, 10reps
right leg: reverse lunge and knee up, 10reps
right leg: reverse lunge and kick, 10reps
right leg: reverse lunge and side kick, 10reps
right leg: reverse lunge and twist and back up, 10reps
left leg: reverse lunge and knee up, 10reps
left leg: reverse lunge and kick, 10reps
left leg: reverse lunge and side kick, 10reps
left leg: reverse lunge and twist and back up, 10reps
2. CARDIO
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
I am busy a lot with the new project. Recently a lot of things happened in my life and I am dealing with my own life. I love challenges and I have to say, what I am going through right now is a big challenge for me. That means that I will be stronger and better after it all. I try to stay always positive and turn everything negative to a positive one.
Sometimes we have to close one door to open the other door. We all, who are involved in fitness are so lucky, because fitness makes our lives much better and happier. In rainy days I go to the gym, I do the workout and I am so happy afterwards. It is all so worthed.
Today`s training is great! I did this training at least 3 times, once while I was in the Czech republic and twice in USA with my friends. My friends were "dead" after the workout and feeling great, energized and happy.
Get in great shape with one of my favorite workout Perfect Lean Body workout. Finish the training with abs workout.
Let`s do this together!
Pavla
TRAINING:
PERFECT LEAN BODY WORKOUT
ABS: center crunch 30reps, side crunch 30reps, reverse crunch 30reps, plank 1min
1. PERFECT LEAN BODY WORKOUT
Recommendations:
very challenging, because it is a combination of intense cardio and strengthening exercises
interval training 2min
do maximum reps in each interval
16min long
have a quick rest whenever you need to
warm up before the workout
cool down (for example just march in a place for 2min) and stretch
Workout training
4counts jumping jacks & 4 counts cross country sky & 4 counts jump forward and back, 2min
alternate side burpee, 2min
push up & alternate chest open, 2min
turkish sit up & twist, 2min
plank: on your elbows & up arms fully extended and back down on elbows, 2min
right leg: leg lift & hamstring curl, 2min
in standing position jump forward and back & in plank jump in and out, 2min
You worked out hard the whole week, today you and your body deserve to take a bath, massage or nice body treatment. Just relax, do whatever makes you happy.
I went shopping today, bought nice pair of jeans and the jacket. You will be able to see it soon.
today`s training is excellent, takes you only few minutes, but in short time you get great results and feeling.
"Kill your legs workout" is great, awesome especially if your goal is to tone and shape your glutes and hamstrings. In short time you feel the fire in your inner thighs and legs. Amazing feeling!
Then finish the training with stability ball with the focus on your shoulders, triceps, back and abs. If you don`t have stability ball, you can easily modify and use weights and chair.
Let`s do it!
Pavla
TRAINING:
KILL YOUR LEGS WORKOUT
LOOK HOT IN ANY TOP BIKINI WORKOUT
1. KILL YOUR LEGS WORKOUT
Recommendations:
great workout for toning, shaping lower body, especially glutes, legs, innerthighs
interval training
do 3 sets
maximum reps in each minute
have a short rest (10-15sec) between each exercise
One round:
for 8 counts alternate jumping leg lift x for 8 counts put your hands down on the floor and alternate jumping leg lift, 1min (modification: skip jumping and do leg lift)
squat x arm touch opposite toes and squat x arm touch opposite toes, 1min
sumo squat x touch ankle x sumo squat x touch ankle (keep hips low all the time), 1min
one leg: split squat for 4 counts x squat, other leg: split squat for 4 counts x squat, 1min
twist, 1min
2. LOOK HOT IN ANY TOP BIKINI WORKOUT
Recommendations:
strengthening training for shoulders, triceps, back and abs
use stability ball
if you do not have stability ball, then for the first two exercises take weights or something heavy, but not too heavy and for the third exercise stay on the floor or use a chair
do 3 sets
15reps of each exercise
One round:
bat - wing buster, 15reps
alternate leg lift x touch the ball, 15reps
bring arms out to the side and reach arms behind you, 15reps
please be patient with me. I am working on new things, that can move us to higher level and hopefully you will know already within a month. I do not want to tell anything more, so keep your fingers crossed and you will be surprised.
Recently you asked me, if my workouts are only for women or also for men. It is for everybody, men or women, younger or older people. If your fitness goal is to be perfectly lean and strong, then my workouts are excellent for you.
Training today is great, in the first part you burn a lot of calories, burn fat, improve endurance and develop strenght, in the second part the main focus is on your abdominals.
Have a great workout!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), # 1
BUTT AND ABS WORKOUT
1. FAT BURN WORKOUT + ABS (30min), # 1
Recommendation:
do each exercise (except for jump rope / high
knees) up to 1min, do not exceed 1min
have a quick rest between exercises
(10-15sec)
my recommendation is to do 50reps in each
exercise. That might be too many for someone, so set your goal and do less. (For
example 50 push ups are too many for me, so my goal is 30. But 30 lunges is not
challenging for me, so I do 50)
at the end of this routine there are 3
exercises focusing on your abdominals
finish the workout with jump rope or high
knees
Workout Training:
warm up with jump rope or high knees,
5min
push ups, 1 min (goal up to 50)
squat x alternate crunch (knee x elbow touch),
1min (goal up to 50)
turkish sit up, 1min (goal up to 50)
right leg: Lunge forward x touch toes, 1min
(goal up to 50)
left leg: Lunge forward x touch toes, 1min
(goal up to 50)
right leg: Lunge back x knee crunch, 1min (goal
up to 50)
left leg: Lunge back x knee crunch, 1min (goal
up to 50)
burpees, 1min (goal up to 50)
alternate leg side lift, 1min (goal up to 50,
elastic band is optional)
dips, 1min (goal up to 50)
squat x jack, 1min (goal up to 50)
Abs: bicycle crunch, 1min
Abs: leg lifted and twist your torso, hands
touch the ground, 1min
Abs: reverse crunch x knees up on your
shoulders, 1min
the end: jump rope or high knees,
5min
2. BUTT AND ABS WORKOUT
Recommendations:
excellent for your glutes and abdominals
do each exercise up to 2min (2min can be too long for someone, do up to 2min, 30sec is complete fine, as you get better, you do more)
for beginners do as many reps as you can (it can be 10, 15 or 30..we are all different fitness level)
track your results, when you do this routine next time, you can compare your old results with new ones and see improvement
keep your core strong all the time
Workout Training:
plank, feet in and out & walk forward for
1,2,3 , 2min
Right leg: side kick, 2min
Right leg: keep the leg extended and go down and
up full range of motion, 2min
Right leg: keep the leg extended and lifted and do
little circle, 2min
Right leg: touch the knee with your elbow out x
in, 2min
Left leg: side kick, 2min
Left leg: keep the leg extended and go down and up
full range of motion, 2min
Left leg: keep the leg extended and lifted and do
little circle, 2min
Left leg: touch the knee with your elbow out x in,
2min
plank position, knee cross x alternate side plank,
2min
can you imagine wake up in the morning and have the body you always wanted?
It would be great, right?! But in reality, it is not like that. Losing fat takes time. Slowly fat loss is better than fast weight loss with "yoyo" effect. Step by step, day by day to reach your fitness goal.
I am with you and we both are training together.
Have a great day!
Pavla
TRAINING:
SEXY ARMS AND SHOULDERS WORKOUT
CARDIO - CARDIO MACHINE 45min - 60min
1. SEXY ARMS AND SHOULDERS WORKOUT
Recommendation:
use 5-8lbs dumbbells
do 20-30reps of each exercise
have a short rest between each exercise
Workout routine:
biceps curl, 30reps
hammer curl, 30reps
front raises, 30reps
side raises, 30reps
alternate dumbbell cross jab, 30reps
tricep kickbacks, 30reps
2. CARDIO - 45 - 60min
I love stair master, because it is great cardio machine for your legs and also abs.
I did 60min cardio, level 13, mode: fat burn. Total calories burn: 700.
today is a special day, because we are half way to reach our fitness goal. Our goal is to get in great shape, lose fat, get toned, stronger and leaner, look good, sexy, healthy and happy.
Soon I will have a surprise for you and we move to different level. We will have a chance to spend more time together.
Yesterday as I did grocery in Walmart, I wanted to make a video of my grocery cart. You ask me many times what to eat, how often to eat, how much to eat, when to eat. Healthy diet is something very "normal" to me, but for others it can be very unusual. Unfortunately my battery was low and I was not able to make a video for you. Next time!:-)
Training today is great for strengthening your lower body, especially glutes and thighs, but also incorporate abdominals. After that you can go for at least 30min walk or jog or any other type of cardio.
Let`s do the workout!
Pavla
TRAINING:
PERFECT BUTT AND GLUTES WORKOUT
CARDIO 30min
1. PERFECT BUTT AND LEGS WORKOUT
Recommendations:
great workout for your glutes, hamstring, thighs and also abs
use Kettlebell 20lbs or dumbbells (heavier is better)
do 3 rounds/sets
15reps of each exercise
Workout routine:
sumo
squat x upright row, 15reps
sumo squat x
alternate upright row twist, 15reps
dead lift xupright row, 15reps
right leg side liftx upright row,
15reps
left leg side lift x uprightrow, 15reps
2. CARDIO 30MIN
Do whatever activity that keeps your heart rate up at least for 30min. In the gym or at home or in the park. Use your creativity and pick any cardio you like.
Training has two parts, first Fat burn workout - you lose fat, burn calories, get in great shape, improve endurance, develop strength and boost metabolism. In the second part we focus on our abdominals.
It is all up to you, how fast/quickly you get in great shape. With my workouts you get excellent results. But you need to watch your diet, make healthy choices.
Try to stay away from fried food, junk food, soda. Drink plenty of water, eat lots of fruit and vegetable.
Have a great day,
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), # 7
ABS IN FIRE WORKOUT
1. FAT BURN WORKOUT + ABS (30min), # 7
Recommendations:
interval training, do maximum reps in each minute
track your results
do 3 rounds
beginners: do 3 rounds (only 18min total)
advanced: do 3 rounds and after each round add 4min jump
rope (30min total)
One round (beginners):
jump side to side (elbow x knee touch), 1min
one leg: knee in x leg lift x butt touch the floor, 1min
switch leg: knee in x leg lift x butt touch the floor, 1min
plank: down on your elbows x up x open up your chest to one side and the
other side, 1min
one leg: lunge back, cross lunge, single leg dead lift, 1min
switch leg: lung back, cross lunge, single leg dead lift, 1min
2. ABS IN FIRE WORKOUT
Recommendations:
we are different fitness level, for someone 50 reps is too many, so do as many as you can (10, 15 or 20 is fine!)
Workout routine:
touch your foot crunch, alternate, up to 50reps
bicycle crunch - slow tempo, up to 50reps
double crunch, up to 50reps
put your hands under your hips, lift up feet and alternate feet down and up
(like swimming), up to 50reps
Today is your REST day. You should relax and enjoy the day.
What do I do in that day? Usually go for a massage, shopping, playing with Sophia, go for a walk, simply I enjoy the day and do whatever makes me happy and feel good.
If you like shopping, then "rest" day is a good day for buying fitness apparel. I am posting a picture of what I tried on, what do you think?
I love parfumes and bought one nice one, so if you want to smell incredibly sexy try this one (Viva la juicy La Fleur).
I got also a beautiful flower from a client who lost over 30lbs in about 6 weeks.
I have to share with you one inspiring story that happened to me yesterday. My car was broken and I had to take the car to the dealership for repair. As I walked in the building and sat by the table, servise advisor was eating his snack - rasperry and almonds. It is very rare to see people eating very healthy. Mostly I see people eating "junk food". And as I was sitting with him consulting the problem, he started to talk about healthy eating and how great it feels to eat heatlhy and that he wish other people would know the feeling. It surprise me a lot that he started to talk about healthy diet without me saying anything. I felt like I am in this heatlhy eating with this guy too.
Whenever you are hungry, try to make good healthy choices. You will feel great, light, energized, stronger, not as tired.
Training today is excellent for your lower body. First part is interval training focusing on your glutes, inner thighs, quads, hamstrings. Because it is interval training, it is not only fat burning, but also toning. Ladies, you asked me so many times, how to lose fat around your innerthighs, hips...this is the right one for you. Second part of the training is a routine for your abdominals. You will love it.
Enjoy the workout and have a wonderful day!
Pavla
TRAINING:
FEEL THE FIRE INTERVAL WORKOUT
FAST KILLING ABS WORKOUT
1. FEEL THE FIRE INTERVAL WORKOUT
Recommendations:
interval workout
do as ma15ny reps as you can in each minute
have a quick rest between each minute (10-15sec)
do 3 rounds
do 4 exercises on one leg, then switch
One round:
Right leg:
knee in, 1min
leg lift, 1min
knee in, 1min
single leg dead lift and jump, 1min
Left leg:
knee in, 1min
leg lift, 1min
knee in, 1min
single leg dead lift and jump, 1min
2. FAST KILLING ABS WORKOUT
Recommendations:
strengthening training
do up to 30reps of each exercise
keep your core engaged all the time
Workout routine:
side plank: arm x opposite foot touch, 30reps
lean your body back, lift up your feet and do the half circle down and straight up, 30reps
switch side: side plank: arm x opposite foot touch, 30reps
lean your body back, lift up your feet and do the half circle down and straight up, 30reps
the first month of 60 Days Training is almost over! We are still one more month of training to go. Then I have already some plans with you guys, so I will be always here for you every day to help you, support you, teach you, inspire and motivate you.
I highly recommend the training for today - Fat burn workout I shooted while I was in the Czech republic, Brno - my hometown. Second one is legs and abs workout. Your body needs it and deserves it!
Enjoy the training, have a great day!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), #3
LEGS AND ABS WORKOUT
1. FAT BURN WORKOUT + ABS (30min), #3
Recommendations:
interval training
try to do maximum reps in each minute
you can have quick rest between each minute
5-15sec
in each minute try to do 30reps and more up to
50reps
there is big difference if you do only 10 push
ups in a minute or 30 push ups, so challenge yourself, do your best!
stretch after workout
it is fun, so enjoy it!
Fat Burn Training + ABS (30min)
jump rope, 5min
squat x jump, 1min - up to 30reps or more
alternate lunge back x knee up, 1min - up to
30reps or more
alternate cross lunge x knee up, 1min - up to
30reps or more
alternate lunge forward x kick, 1min - up to
30reps or more
squat x twist, 1min - up to 30reps or
more
in plank alternate leg lift, 1min - up to
30reps or more
push ups, 1min - up to 30 reps or more
reverse push ups, 1min - up to 30reps or
more
triceps dips, 1min - up to 30reps or more
jumping jacks, 1min - up to 30reps or
more
cross country sky, 1min - up to 30reps or
more
spider, 1min - up to 30reps or more
kicks, 1min - up to 30reps or more
push ups, 1min - up to 30reps or more
triceps dips, 1min - up to 30reps or more
sumo squat, 1min - up to 30reps or more
jump rope, 5min
2. LEGS AND ABS WORKOUT
Recommendations:
do all those 4 exercises first on one leg and then switch
20reps of each exercise
3-4 rounds/sets, if that is too many, complete at least one round
keep your core strong, back flat
stretch your legs after workout
One round:
knee in x out, 20reps
leg side, 20reps
leg lift up x down, 20reps (modification: you can touch the floor as you go down)
Yesterday I went for a walk on Monon trail as a part of my cardio training.
I was walking for about two hours and it felt absolutely great. "Walking" reminds me my home - the Czech republic, where I used to walk all the time - to the school, to the store, to the park, everywhere. While I live in USA I see one big difference between back home (the Czech republic) and USA, over here you spend so many hours driving to get somewhere.
Cardio vascular activity (aerobic exercise) is very important for your health and weight loss. Every day at least 30min and you change your life to better one, heatlhier, leaner one.
Training today is fun and we use equimplent - BOSU ball and 5lbs dumbbells. If you do not have BOSU ball, it is ok, you can modify and do the same workout without it.
Get in great shape, tone your muscles and lose fat. Start today!
Pavla
TRAINING:
STRENGTHEN YOUR BACK WORKOUT
BOSU GREAT ABS WORKOUT
1. STRENGHTEN YOUR BACK WORKOUT
Recommendations:
use 5lbs dumbbells or heavier/lighter
do 3 sets
keep your back flat and core strong
Workout routine:
reverse fly, 15reps
dumbbell row, 15reps
alternate reverse fly x dumbbell row, 15reps
drop weights, arm abduction and little pulse, count to 15
little circle, count to 15
hands touch behind your back, 15reps
2. BOSU GREAT ABS WORKOUT
Recommendations:
use BOSU ball
modification if you do not have BOSU ball - do exactly the same workout without it
do 30reps of each exercise
Workout routine:
crunches (keep your toes lifted), 30reps
alternating side crunch, 30reps
double knee in x out, 30reps
right side lying knee in x out (try to touch your elbow), 30reps
left side lying knee in x out (try to touch your elbow), 30reps
How are you guys? During 60 days you have a chance to train every day with me and get in great shape.
Healthy diet should be a big part of your life. Fitness and diet goes together one in one hand. You can workout like crazy, but if you are overeating with fried food or processed food, then you might not see any changes in your body shape.
Healthy diet does not mean you must be starving. It is all about making healthy choices and eating the right food in moderation. Eat a lot of vegetables and fruit with each meal.
I am posting a picture from one of you, great idea for lunch!
Enjoy your life!
Pavla
TRAINING:
LOW IMPACT TOTAL BODY WORKOUT
KICKBOX INTERVAL ABS WORKOUT
1. LOW IMPACT TOTAL BODY WORKOUT
Recommendations:
strengthening training
low impact - everybody can do it
do 3 rounds
20reps of each exercise
One round:
front kick RL x back kick LL x side kick RL x side kick LL x squat, 20reps
starting position on your core: upper and lower body lift x abduct arms and legs x adduct arms and legs x go down on the floor, 20reps
push up x alternate knee to the side, 20reps
squat x alternate tap to the side, 20reps
frog crunch (knees lifted, reach behind your head and crunch up to your feet), 20reps
2. KICKBOX INTERVAL ABS WORKOUT
Recommendations:
interval training
focusing on your glutes and abs
do one round (10min), if you want more then 2 rounds (20min)
I use jump rope, modification: keep jogging
One round:
jump rope, 1min
jab x cross x jab x cross x side kick (one leg) x side kick (other leg), 1min
switch side: jab x cross x jab x cross x side kick x side kick, 1min
jab x cross x jab x cross x zig zag x knee up, 1min
switch side: jab x cross x jab x cross x zig zag x knee up, 1min
today it is excellent training. You will feel so good after this one, I promise.
Sometimes we do only bodyweight exercises, sometimes we make it more special, fun, interesting and use equipment - like today stability ball. If you do not have any stability ball at home, do not panic. You can do exactly the same workout without it.
First part of the training is Fat burn workout with abs, you burn hundreds of calories and fat, second part is dedicated to abdominals.
Let`s do this together!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), # 2
ABS WORKOUT WITH STABILITY BALL
1. FAT BURN WORKOUT + ABS (30min), # 2
Recommendations:
interval training
do maximum reps in each minute
have a quick rest between each exercise
stretch after workout
never stop, if needed simply march
One round:
jumping jacks, 1min
twist, 1min
low jack, 1min
cross country sky, 1min
squats, 1min
alternate lunge back x kick, 1min
right leg: alternate lunge forward x knee up,
1min
left leg: alternate lunge forward x knee up,
1min
alternate leg back, 1min
push ups, 1min
dips, 1min
right leg: single leg dead lift, 1min
left leg: single leg dead lift, 1min
bicycle crunches, 1min
2. ABS WORKOUT WITH STABILITY BALL
Recommendations:
strengthening training
use stability ball
you can do this routine also without stability ball (except for exercise #4)
do up to 30reps, if that is too many, do as many as possible
keep your core tight
Workout routine:
center crunch, 30reps
alternate side crunch, 30reps
plank (feet on the ball): knees in x out, 30reps
plank (hands on the ball): roll the ball forward and back, 30reps
keep the ball between your feet and go down and up, 30reps
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