PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
As I am looking out of the window of my apartment in the Czech republic, it is raining. What a nice relaxing day. Day made for watching tv, massage, sauna, eating something delicious, meeting friends and the family.
Czech cuisine is not very healthy, but once in a while it is ok. Check it out on the picture. Just remember healthy choices and moderation is the key.
We are almost at the end of our 60 days training program.
Together we had a chance to train together, follow fitness and diet tips. As always something is ending, something new is beginning.
Today`s training is very, very hard. It shows how serious you trained during those 60 days, how smooth/hard you breathe through the workout, how good is your endurance and strength. All in one intense brutal training.
Fit test is very intense short workout. You can modify, so please do not give up.
And after Christmas it is perfect one for getting in great shape.
Are you serious about getting fit and lean? If yes, then let`s do this.
Have a great day,
Pavla
TRAINING:
FIT TEST WITH BRIAN
FIT TEST WITH BRIAN
Recommendations:
do as many reps as you can in each minute
write down number of reps you do
have a very short rest between workouts (10-15sec)
drink whenever you need to
modify, do not give up
if you do not have a jump rope, modify and keep jogging
start with regular push ups and count reps, when need it, modify and go on
your knees, count reps
Turkish sit up - you should stand up without touching the floor, one arm is
all the time up, count reps you do. You can modify and let one arm help you to
stand up, count reps
last exercise (12) is really hard, because of the intensity during 11min,
keep your core strong, it is important to keep the proper form to avoid hurting
knees and back.
the Christmas day is here. I wish you to spend this day with the one you love, with your family, friends.
Christmas time means for many of us eating delicious food. How to stay lean and fit during Christmas holidays? Find few minutes every day to workout. It can be while you are watching television or while you have a break. I like to workout in the morning, but when I am very busy, I split my training to few times a day. For example in the morning push ups, lunch time lunges, evening abs.
Todays training is great, because I put two lower body workouts together. One is for you in the morning and the other one in the evening.
Let`s shape and tone our glutes, have amazing body and look great.
Merry Christmas to you all!
With love,
Pavla
TRAINING:
BURN BUTT WORKOUT
GET RID OF CELLULITE WORKOUT
1. BURN BUTT WORKOUT
Recommendations:
do 30reps of each exercise
keep your core tight
back flat
keep your head align with the spine
if 30reps is too many, do as many as you can
Workout routine:
Right leg
single leg dead lift, 30reps
knee bend and full range of motion down and up, 30reps
single leg dead lift, 30reps
hamstring curl, 30reps
single leg dead lift, 30reps
Left leg
single leg dead lift, 30reps
knee bend - down and up, 30reps
single leg dead lift, 30reps
hamstring curl, 30reps
single leg dead lift, 30reps
2. GET RID OF CELLULITE WORKOUT
Recommendations:
use stability ball
if you do not have stability ball, then use a chair
use 8lbs dumbbells or heavier/lighter
do 30reps of each exercise
Workout routine:
squat, 30reps
leg curl on stability ball (modification: on a chair only bridge), 30reps
Today`s training is Fat Burn Workout and you already know that this type of workout is excellent for burning hundreds of calories, fat, toning and shaping your body, boosting metabolism, improving endurance and developing strength. All in one workout. Then finish with jumping rope for ten minutes or go for at least 30min walk.
Especially before Christmas it is great training and your body deserve it!
Have a great day!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS, (30min), #9
CARDIO - jump rope 10min
1. FAT BURN WORKOUT + ABS, (30min), #9
Recommendations:
interval workout
do maximum reps in each minute
rest whenever you need it
drink during the workout
warm up and cool down
stretch after the workout
I. Fat burn workout - 2 rounds
(9min/one round, total 18min)
This morning I did the training and I feel so good. It is the night over here, I did the workout in the morning and I am still sore. I love that feeling.
My big fear during my visit in the Czech republic is/was that I gain weight, because I do not go to the gym over here. All my family members are feeding me like there is not food in USA:-).
But honestly, since I do everyday my workouts I feel self-confident, proud, strong, fit and I can still eat some very tasty (fatty or sweet:-)) Czech traditional food (in moderation) and stay lean and fit.
I want to thank you for your emails, support, comments and help you give me. I appreciate each of you.
Today`s training is excellent for your upper and lower back. I tried this training with two bodybuilders and they were looking at me like they do not like pilates or yoga, I told them to try and they were surprised how good it is and how different it is from weight machines.
We did 10min jump rope before the back workout and then 10min jump rope after the workout.
Great feeling after the workout, you have to try that.
Enjoy your day!
Pavla
TRAINING:
STRONG BACK WORKOUT
CARDIO - 10min jump rope before Strong back workout and 10min jump rope after the workout
1. STRONG BACK WORKOUT
Recommendations:
use 5lbs dumbbells
if weights are too heavy, drop them
Training routine:
keep one arm and opposite leg extended, do not drop your arm or leg lower,
keep it in one line and elbow x knee touch, 15 reps
arm and opposite leg extended and keep pulsing, 15 reps
switch arm and leg, keep them extended and elbow x knee touch, 15 reps
keep pulsing, 15 reps
legs are lifted, arms reach forward and pull back, 15 reps
arms and legs are lifted, swimming, 15 reps
2. JUMP ROPE
10min before Strong back workout and 10min after the workout.
how are you doing? Are you getting excited about Christmas Eve coming so soon?:-)
I had today one of the most beautiful day I could have with my daughter Sophia. As we woke up and had breakfast, we went to downtown of Brno. We walked a lot and took a train, which was the most exciting moment for her.:-). We had traditional Czech "bramborak" - potato pancake, made of deep fried potatoes with garlic and sausage, ou yes very good, unhealthy food!:-). Then we visited few very old churches with different architecture, so beautiful. I realized how much we walk over here in the Czech republic and how healthy walking is.
How often do you go for a walk? Try every day walk at least for 30min.
That was my day in my hometown Brno and now back to the training today. Training has two parts, first one is great high intense energetic workout. I did this video about a year ago and I can proudly say I did great improvement since then. My body is leaner and more defined. I gain strength and I can do more reps in shorter time, that means I am more fit and my fitness level is higher.
Sometimes we are not patient and want to see results early, but if you work hard for what you want, you reach your goal.
Consistency, patience and motivation is the key to your success.
Have a great, fun day!
Pavla
TRAINING:
TOTAL BODY WORKOUT 2
ABS WORKOUT - GREAT ABS WORKOUT
1. TOTAL BODY WORKOUT 2
Recommendations:
beginners complete one round
advanced: 4 rounds
warm up before the workout
cool down and stretch after the workout
use weights 5lbs or 8lbs
One round:
arms up and holding weights, jogging with high knees, 1min
squat x press over head, 2min
plyo jacks, 1min
squat thrust, 2min
push up x feet in and out, 1min
2. ABS WORKOUT - GREAT ABS WORKOUT
Recommendations:
do 30reps of each exercises
do up to 3 rounds
use ketllebell 20lbs or heavier
whenever you need to, switch to lighter weights (I use 5lbs dumbbells)
I am finally back home in the Czech republic, to spend Christmas holidays with my family and friends.
After I arrived I took a little nap and then went to downtown Brno to see the Christmas tree and had hot spicy wine. I realized that I walk a lot comparing to Indianapolis and therefore people are less overweight. But also I noticed many people (especially young ones) smoking on the street.
Then I went with my friends to the dance club and we danced for couple of hours.
I am going to start working out tomorrow, every day 30min of fat burn intense workout.
Training today is great! Try it, your body deserve it!
Have a great day!
Pavla
TRAINING:
1. GLUTES WORKOUT - SHRINK YOUR HIPS WORKOUT
2. CARDIO - jump rope, 10min
1. SHRINK YOUR HIPS WORKOUT
Recommendations:
use 8lbs dumbbells
beginners complete 1-2 rounds
advanced 3-4 rounds
One round:
jump rope, 1min
squat side x squat center x squat side, 1min
jump rope, 1min
alternate lunge forward position, pulse for 4 counts, jump up and switch, 1min
jump rope, 1min
standing side crunch (elbow x knee touch one side), 1min
jump rope, 1min
switch side - standing side crunch (elbow x knee touch other side), 1min
2. CARDIO - JUMP ROPE, 10min
Jump rope is great, excellent cardio. It is not only great for your calves, but also butt, thighs, abs and upper body as well. It is a total body workout.
Try to do jump rope for 10min. If ten min is too long, do as many minutes as possible.
I am going to the Czech republic to see my parents, family, friends and spent Christmas time together.
I will be working out every day, at least 30min fat burn workouts and design new workouts for you. And I will be walking every days for at least 30min, since in my hometown Brno everything is so close that I do not need a car.
I will try to keep my page updated, all depends on internet connection.
I want to finish this 60 Days Training and then start something new for you.
For now let`s tone and shape your butt, this training is just what you need.
Have a great day,
Pavla
TRAINING:
BEST GLUTES WORKOUT
CARDIO - 30min walking
1. BEST GLUTES WORKOUT
Recommendations:
keep your back flat
shoulders back
core tight and strong
Workout routine:
alternating reverse
lunge, 10 reps
rightleg reverse lunge and knee up, 10 reps
right leg reverse
lungeand kick, 10 reps
right leg reverse
lunge and side kick, 10 reps
right leg reverse
lunge and twistand back up, 10
reps
left leg reverse
lunge and knee up,10 reps
left leg reverse lunge and kick, 10 reps
left leg reverse lunge and side kick, 10
reps
left legreverse lunge and twist and back up, 10
reps
2. CARDIO
Go for a walk at least for 30min, or walk, run on treadmill, or elliptical. Simply do any activity that keeps your heart rate lifted.
I am so proud of you, each of you. Fitness is a big part of our life. Everything is much easier if we are fit.
Christmas and New Year is almost here. Because you workout regularly during the year, it is much easier for you to stay in great shape. And if not, you can always start today.
Training today is excellent for you. Start your day with intense, fat burning workout and follow with abs routine. If you want to feel great, look great, be fit and healthy, this training is perfect for you.
Enjoy your day and workout!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS, # 6
ABS WORKOUT - SIMPLY GREAT WORKOUT
1. FAT BURN WORKOUT + ABS, # 6
Recommendation:
interval training
do 3 rounds (21min total)
remember, we all are different fitness level, do up to 3 rounds
do maximum reps in each minute
have a quick rest between exercises (5-10sec)
stretch after workout
One round:
low jumping jack, 1min
push ups, feet in x out, 1min
squat x jump, 1min
alternate cross lunge back, 1min
kicks, 1min
knee x opposite elbow touch, 1min
switch knee x opposite elbow touch, 1min
2. ABS WORKOUT - SIMPLY GREAT WORKOUT
Recommendations:
keep your core strong
enjoy it!
Workout routine
crunches, 30reps
alternating leg V ups, 30reps
bicycle with both legs together, 30reps
lying double knee raise and straight leg
extension, 30reps
this day should be your REST day. Especially during the winter time, I like to take sauna for at least two hours. Go for massage, pedicure, manicure, go for a nice walk. Do whatever that makes you relaxed and happy.
I like to spoil myself this day. I eat something sweet, that I do not normally eat. It is my special day and I try to keep it special. If you have something everyday, it is not special anymore.
I like going out, so I go out to the club and dance for couple hours. I like to spend the day with loved ones. No stress and no hurry.
Last couple days to Christmas and New Year and I already can tell many of you want to start in New Year workout regularly.
Every day you should do cardio at least for 30-45min. No matter what cardio, but cardio. It can be walking, jogging, running, cycling.. Whatever activity that lifts up your heart rate.
Strengthening training (resistance training) should be done at least 3times per week. You do not have to lift heavy weights, your body weight is awesome tool.
Training today is great especially for those who wants to tone legs and abs. And yes, from my workouts you will tone, shape, strengthen your legs and glutes. After couple days of this training you can see results and reducing cellulite.
Let`s do this together.
Have a great day,
Pavla
TRAINING:
1. PERFECT GLUTES AND THIGHS WORKOUT & GET RID OF CELLULITE 2. FAST KILLING ABS WORKOUT
1. PERFECT GLUTES AND THIGHS WORKOUT & GET RID OF CELLULITE
Recommendations:
keep your core tight
shoulders back
back straight
plié - squeeze your butt
Workout routine:
squats, 50reps
plié - lift up heels up and down, 50reps
plié - keep heels up and go low, pulse down and up, 50reps
squat plié, 50reps
squat x alternate leg side, 50reps
2. FAST KILLING ABS WORKOUT
Recommendations:
squeeze your glutes
tighten your abdominals
keep neck and spine neutral position
your body is in one straight line from head to toes
modification: go down on your knee
Workout routine:
side plank: arm and opposite foot touch, 30reps
lean your body back, lift up your feet and do the half circle down and straight up, up to 30reps
switch side - side plank: arm and opposite foot touch, up to 30reps
For couple days I have not updated my webpage. My computer was broken and I lost all the videos and nice pictures. I got the new computer and started again.
I am also working on a new project and I hope you will like it. I was also working on myself, going to the gym and did workouts every day. I feel much stronger, better and healthier. My training is never boring and the routine is steady cardio for couple minutes, weight training (body weight or light to moderate resistance) and intervals.
Once you get in that circle than it is easy, but beginning is always so hard. Remember, it takes weeks and months to build up your fitness level, but days to lose it.
Let`s start today with Fat burn workout plus abs, all in 30min and then finish with cardio - walking for half an hour.
have a quick rest between each exercise (10-15sec)
enjoy it!
I. One round (10min) - do it twice (20min
total)
jump rope, 5min
squat x leg lift x squat x leg lift, 1min
in plie keep your hips low and jump knees in x out, 1min
squat down x alternate leg lift x squat up and jump, 1min
kicks, 1min
plank: one leg: knee in x out x leg lift, then switch the leg, 1min
II. Abs (5min)
bicycle crunch, 1min
in center crunch position climb up, 1min
alternate ankle touch, 1min
plank: alternate knee cross, 1min
spider, 1min
III. Finish with jump rope,
5min
2. CARDIO - BRISK WALKING 30min
Do not skip this part of the training. It is very nice exercise, simply go for a walk. Faster you go, more calories you burn. Your body deserves every day 30-45min cardio. To make it more challenging take weights and walk with it.
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