60 Days Training - DAY 33

Hello guys,

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:

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

1. warm up with jump rope or high knees, 5min
2. push ups, 1 min (goal up to 50)
3. squat x alternate crunch (knee x elbow touch), 1min (goal up to 50)
4. turkish sit up, 1min (goal up to 50)
5. right leg: Lunge forward x touch toes, 1min (goal up to 50)
6. left leg: Lunge forward x touch toes, 1min (goal up to 50)
7. right leg: Lunge back x knee crunch, 1min (goal up to 50)
8. left leg: Lunge back x knee crunch, 1min (goal up to 50)
9. burpees, 1min (goal up to 50)
10. alternate leg side lift, 1min (goal up to 50, elastic band is optional)
11. dips, 1min (goal up to 50)
12. squat x jack, 1min (goal up to 50)
13. Abs: bicycle crunch, 1min
14. Abs: leg lifted and twist your torso, hands touch the ground, 1min
15. Abs: reverse crunch x knees up on your shoulders, 1min
16. 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:

1. plank, feet in and out & walk forward for 1,2,3 , 2min
2. Right leg: side kick, 2min
3. Right leg: keep the leg extended and go down and up full range of motion, 2min
4. Right leg: keep the leg extended and lifted and do little circle, 2min
5. Right leg: touch the knee with your elbow out x in, 2min
6. Left leg: side kick, 2min
7. Left leg: keep the leg extended and go down and up full range of motion, 2min
8. Left leg: keep the leg extended and lifted and do little circle, 2min
9. Left leg: touch the knee with your elbow out x in, 2min
10. plank position, knee cross x alternate side plank, 2min

 

 

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