60 Days Training - DAY 31

Hello guys,

great workout for today. In couple minutes you get a great feeling, strengthen all your muscles.

I believe if you are strong outside (they way your body appears), you are also strong inside (your mind).

Let`s make "fitness" be a part of your life. Healthy diet and exercise can change your life to heatlhy, happy and successful one.

In the first part of the training you tone your entire body, mostly abs and lower body. In second part you rock your abs.

Have a great day!

Pavla



TRAINING:

1. SHAPE YOUR BODY WORKOUT
2. ROCK YOUR ABS WORKOUT

1. SHAPE YOUR BODY WORKOUT - Total body workout (strengthening training)

Recommendations:

• strengthening training
• keep your core strong
• shoulders back
• back straight
• keep your head above your heart (prevent dizziness)
• do 3 rounds
• 30reps of each exercise

One round:

1. alternate lunge back and kick, 30reps
2. squat x alternate leg side lift, 30reps
3. keep palms on the floor and jump feet in x out, 30reps
4. keep palms on the floor and alternate leg lift, 30reps
5. start in standing position, go down on your knees and up, keep your arms up, 30reps
6. switch leg: go down x up, arms up, 30reps

2. ROCK YOUR ABS WORKOUT

Recommendations:

• we all are different fitness level, do as many reps as you can
• try to do 30reps
• protect your lower back, keep your hands under your hips (exercise 1)

Workout routine:

1. shoulders lifted, hands under your hips, feet lifted: little pulse, count till 30
2. V ups, 30reps
3. on a side: feet lift up x down, 30reps
4. on a side, feet on the floor: upper body lift, 30reps
5. switch side: feet lift up x down, 30reps
6. switch side: upper body lift, 30reps
7. double knee crunch, touch your ankles x go down and reach behind the head, 30reps

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