60 Days Training - DAY 44

Hello guys,

how did you do abs challenge - sit ups? How long did it take you to complete all those 50reps?

Today training is painful too.:-)

Do you want to have nice, toned, shaped butt? You need to do two things. Strengthen your butt and do aerobic activity (cardio) to lose body fat.

In today`s training I use kettlebell 20lbs and jump rope. If you do not have it (not everyone has kettlebell), simply find something heavy at home (potatoes, heavy bag...). If you do not have jump rope, modify and instead of jumping do jogging. Can you do 15min jump rope? I am sure it is for most of us great challenge.

 

Let`s do this!

 

Pavla

 

TRAINING:

1. GLUTES, INNERTHIGH AND ABS WORKOUT
2. CARDIO - JUMP ROPE - 15min

Recommendations:

• use kettlebell 20lb, if you do not have it, use something heavy
• 15reps of each exercise
• 3 rounds

One round:

1. sumo squat x upright row, 15reps
2. sumo squat x alternate twist row, 15reps
3. dead lift x upright row, 15reps
4. leg lift to the side x upright row, 15reps
5. switch the leg, leg lift to the side x upright row, 15reps

2. CARDIO - 15min JUMP ROPE

Why jump rope? Last time you did jump rope was in elementary school? Or you think it is for kids? The thing is that jump rope is an extremely effective form of exercise. Jump rope use every muscle in the body, especially calf muscles and abs. Your core has to contract hard to stabilize your entire body.

The other great thing about jump rope is that this exercise helps to release your fat burning hormon (HGH). That means when you do jump rope your body releases HGH hormone, which burns body fat like crazy!

Let`s doit! 15min of jump rope. You can also make it more fun and do intervals with jump rope. One minute jump rope and 30sec rest. 1min jump rope and 30sec rest.

You will feel all your muscles after this, I already know!

 

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