60 Days Training - DAY 26

Hello guys,

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:

1. FAT BURN WORKOUT + ABS (30min),  #3
2. 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)

1. jump rope, 5min
2. squat x jump, 1min - up to 30reps or more
3. alternate lunge back x knee up, 1min - up to 30reps or more
4. alternate cross lunge x knee up, 1min - up to 30reps or more
5. alternate lunge forward x kick, 1min - up to 30reps or more
6. squat x twist, 1min - up to 30reps or more
7. in plank alternate leg lift, 1min - up to 30reps or more
8. push ups, 1min - up to 30 reps or more
9. reverse push ups, 1min - up to 30reps or more
10. triceps dips, 1min - up to 30reps or more
11. jumping jacks, 1min - up to 30reps or more
12. cross country sky, 1min - up to 30reps or more
13. spider, 1min - up to 30reps or more
14. kicks, 1min - up to 30reps or more
15. push ups, 1min - up to 30reps or more
16. triceps dips, 1min - up to 30reps or more
17. sumo squat, 1min - up to 30reps or more
18. 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:

1. knee in x out, 20reps
2. leg side, 20reps
3. leg lift up x down, 20reps (modification: you can touch the floor as you go down)
4. little circle, count till 20
5. switch the leg and do the same on the other leg
 

 

 

 

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