60 Days Training - DAY 25

Hello guys,

 

 

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:

1. STRENGTHEN YOUR BACK WORKOUT
2. 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:

1. reverse fly, 15reps
2. dumbbell row, 15reps
3. alternate reverse fly x dumbbell row, 15reps
4. drop weights, arm abduction and little pulse, count to 15
5. little circle, count to 15
6. 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:

1. crunches (keep your toes lifted), 30reps
2. alternating side crunch, 30reps
3. double knee in x out, 30reps
4. right side lying knee in x out (try to touch your elbow), 30reps
5. left side lying knee in x out (try to touch your elbow), 30reps
6. bicycle crunches, 30reps

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