60 Days Training - Day 22

Hello guys,

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:

1. FAT BURN WORKOUT + ABS (30min), # 2
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:

1. jumping jacks, 1min
2. twist, 1min
3. low jack, 1min
4. cross country sky, 1min
5. squats, 1min
6. alternate lunge back x kick, 1min
7. right leg: alternate lunge forward x knee up, 1min
8. left leg: alternate lunge forward x knee up, 1min
9. alternate leg back, 1min
10. push ups, 1min
11. dips, 1min
12. right leg: single leg dead lift, 1min
13. left leg: single leg dead lift, 1min
14. 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:

1. center crunch, 30reps
2. alternate side crunch, 30reps
3. plank (feet on the ball): knees in x out, 30reps
4. plank (hands on the ball): roll the ball forward and back, 30reps
5. keep the ball between your feet and go down and up, 30reps

 

 

 

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