PerfectLeanBody is focusing on exercises that make your body perfect, lean, fit, strong and healthy. Simple, intense, effective home fitness videos and diet tips.
Today I feel like I want to tone all my muscles, but not with HIIT (high intensity interval training), but with low impact strength training.
I picked up two videos from my video library. One is for your chest, arms, shoulders and the other one is for tight glutes and nice legs. We need to strengthen both, upper and lower body.
I can not wait to do this workouts in the gym today and you can workout with me, so join me.
Have a great day, full of sunshine!
Pavla
WORKOUT 1
CHEST, BACK AND ABS WORKOUT
Recommendations:
very easy to follow workout, three simple basic moves
use dumbbells,
in this video I am using 5lbs dumbbells, but now I feel stronger, so I would take 8lbs dumbbells
do 3 rounds
each exercise 15reps
One round:
press over head, 15reps
chest press, 15reps
push up, 15reps
WORKOUT 2
AMAZING GLUTES WORKOUT
Recommendations:
this routine strengthen your glutes, thighs, hamstring, inner thighs
use dumbbells, I use 8lbs dumbbells, but you can use heavier or no dumbbells at all
simple four exercises, easy to follow
do 20reps of each exercise
do 3 rounds on one leg, then switch leg. If that is too much for your leg, you can alternate legs
One round (one leg)
lunge forward, 20reps
split squat, 20reps
pulse, 20reps
split squat & twist & split squat, 20reps
Then switch leg and do three rounds on the other leg.
This 30min low impact training is excellent for you, regardless of your fitness level. Because you work arms and legs at the same time, you keep your heart lifted and burn more calories.
It has two parts, in part I, the focus is mainly on your upper body and in the part II, you target your lower body, at the end we work the abdominals.
I am using dumbbells, we all are different fitness level, you can use lighter or heavier weights.
Have a great workout!
Pavla
BODYWORK #1 - PART I (upper body)
BODYWORK #2 - PART II (lower body +abs at the end)
Women often complain about bigger size of their hips, butt, cellulite. High intensity interval training (HIIT) helps you to lose fat, tone and strengthen your muscles, speed up your metabolism to burn more calories.
You can not expect results in two days, but you can see nice results already in 3 weeks.
Let`s train together and get in great shape!
Pavla
SHRINK YOUR HIPS WORKOUT
Recommendations:
use dumbbells, I use 8lbs
beginners: complete 2 rounds
advanced: complete 4 rounds
One round:
jump rope, 1min
squat side & squat center & squat side, 1min
jump rope, 1min
alternate jumping lunge forward & pulse for 4 counts, 1min
jump rope, 1min
standing side crunch (elbow & knee touch one side), 1min
jump rope, 1min
standing other side crunch (elbow & knee touch), 1min
For today I picked up from the video library Fat burn workout + Abs, #1 (30min).
It is excellent routine, challenging, fun and the video was taken in the summer while I was on vacation back home in the Czech republic.
Let`s burn fat, calories, tone and shape all your muscles, get in great shape with me. We deserve to feel great and look great, just start and do it!
Have a great day and awesome workout!
Pavla
FAT BURN WORKOUT + ABS, #1 (30min)
Recommendations:
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 routine:
warm up with jump rope or high knees,
5min
push ups, 1 min (goal up to 50)
squat x alternate crunch (knee x elbow touch),
1min (goal up to 50)
turkish sit up, 1min (goal up to 50)
right leg: Lunge forward x touch toes, 1min
(goal up to 50)
left leg: Lunge forward x touch toes, 1min
(goal up to 50)
right leg: Lunge back x knee crunch, 1min (goal
up to 50)
left leg: Lunge back x knee crunch, 1min (goal
up to 50)
burpees, 1min (goal up to 50)
alternate leg side lift, 1min (goal up to 50,
elastic band is optional)
dips, 1min (goal up to 50)
squat x jack, 1min (goal up to 50)
Abs: bicycle crunch, 1min
Abs: leg lifted and twist your torso, hands
touch the ground, 1min
Abs: reverse crunch x knees up on your
shoulders, 1min
another great workout for your legs, glutes and thighs!
Did you know you burn the most calories when you exercise your legs? It is because they are home to your body`s biggest muscle groups, so it takes more energy to move them.
Get sculpted, lean legs, tight butt with this great routine.
Workout with me, enjoy it!
Pavla
GET SEXY LEGS AND TIGHT BUTT WORKOUT
Recommendations:
do 3 rounds
20reps of each exercise
challenge yourself, use modification if you need to
enjoy the workout
One round:
squat & one leg forward x leg side x leg back, 20reps
squat & other leg forward x leg side x leg back, 20reps
single leg dead lift, 20reps
switch leg: single leg dead lift, 20reps
one leg: side lunge & knee circle & leg side, 20reps
switch leg: side lunge & knee circle & leg side, 20reps
Today I am focusing on upper body and picked up this video from my video library.
You can do this routine at home or in the gym. I like to go to the gym, because people around me give me energy and motivation to workout.
You will need dumbbells. I am using 8lbs dumbbells, but you can use heavier or lighter. Remember, we all are different fitness levels and like different things, but our goal is the same, to achieve perfect lean body!
Let`s workout together!
Pavla
TRAINING 3
TONE YOUR CHEST WORKOUT
Recommendations:
I use 8lbs dumbbells, but you can take heavier or lighter
I will be posting every day workout, that I do by myself in the gym. That way we can workout together and reach our fitness goal. Our fitness goal is to be fit, healthy, strong, lean and look perfect. At least as perfect as it can be to our body type.
Melt fat workout is very challenging high intensity interval training (HIIT). Improve your endurance, build strength, burn hundreds of calories, burn fat and boost your metabolism in one training.
If I can do it, you can do it too. Remember, we all are different fitness level, you might be new to Perfectleanbody page, so if you are beginner, take it easy, have a rest whenever you need to, drink water.
I will be posting every day "Training", that I do in the gym.
You asked me, why do I go to the gym. Answer is very simple. I need to be motivated and I get energy from people. Whenever I see people working out, it gives me so much energy, challenge and push to workout. I can not exercise in the house, because my daughter Sophia, 4 years old, will not let me and I think mothers understand, what I am talking about.:-)
As I am going through older videos, I see my body transformation. I can proudly say that I lost fat, build and tone muscles, improved endurance a lot. My fitness level is much higher and I am very proud of it. You can have the same results, because you see it is working for me, it will work for you as well. We all deserve to have perfect lean body or get as close to perfect as possible.
Today is Abs day and cardio. Let`s follow me in my training routines to get perfect lean body, body you deserve.
Pavla
1. CARDIO
45min
you can do elliptical, stair master, jogging, kickboxing, running
I prefer stair master
2. ABS TRAINING
do both Abs routines
1) ABS WORKOUT - GREAT ABS WORKOUT
Recommendations:
keep your back flat
keep your shoulders back
keep your core tight
do 20reps of each exercise or more, depends on your fitness level
This workout routine is so simple, effective for both - women or men.
Basic exercises like squat, back lunges, side lunges can do miracle with your legs and also abs. Get perfect, lean, sexy legs, rounded butt and flat abs with this routine.
Enjoy this simple, easy to follow, but effective routine at home, in the gym or outside!
Pavla
TONE YOUR LEGS WORKOUT - BIKINI MEXICO
Recommendations:
do 3 rounds
20reps of each exercise, I did it in the sand and it was harder than on the floor. If 20 is not enough, do 30reps
Join me in One week challenge - great series of challenging LOSE FAT WORKOUTS.
ONE WEEK CHALLENGE TALK
What is it One week challenge?
It is training program for seven days.
Each day two workouts:
Fat burn or Melt fat workout
Strengthening workout for specific part of body like abs, glutes or upper body.
How long are workouts?
It takes you about 40-45min. You will get sweat, burn many calories, burn fat, boost your metabolism and feeling great.
Who is it for?
All workouts in One week challenge are HIIT (high intensity interval training), that means they are hard, challenging, very intensive and you need to have some fitness level already.
Is it for beginners?
If you are beginner, then this program is not the best one for you.
We all know the situation, when we go on vacation and want to look great in our swimming suit. Or maybe you have fitness competition and need to lose extra fat and get ripped in short time. Or you want to look great for yourself, your partner.
Simply said, this training is for you, if you need to lose fat in short time. But do not expect to lose many pounds. If you lose weight quickly, you most likely get it back with more pounds. Expect to get really ripped, stronger and leaner.
What workouts looks like?
High intensity interval workouts - HIIT, are challenging, fat burning workouts that improve your endurance, develop strength, boost metabolism, burn hundreds of calories not only during the training, but also after the training,
Strengthening workouts tone, tighten, strengthen your muscles.
I know you can do it, because I can do it. We all deserve to have great body, perfect lean body, but we have to work for it.
Seven days of challenging, hard, intense workouts. And the result? I see results on myself for sure. I feel stronger, my abs is really tight and defined, my endurance is much better and I feel great! I can proudly say I am really FIT. You should feel the same, if you worked out hard, made healthy diet choices.
Today`s training is excellent, fat burn workout and glutes!
Let`s burn calories and fat together!
Pavla
DAY 7
KICKBOX INTERVAL ABS WORKOUT
AWESOME LEGS WORKOUT
1. KICKBOX INTERVAL WORKOUT
Recommendations:
total body workout, toning and strengthening your arms, chest, abs and glutes
interval training
one round is 10min, do 2-3 rounds
use jump rope or modify
One
round
jump rope, 1min
jab x cross x jab x cross x side kick (one leg) x side kick (other leg), 1min
switch side and do the same (jab x cross x jab x cross x side kick x side kick), 1min
jab x cross x jab x cross x zig zag x knee up, 1min
switch side and do the same (jab x cross x jab x cross x zig zag x knee up), 1min
4 counts (1,2,3,4) twist x 4 counts zig zag, 1min
front kick (right leg) x back kick (left kick) x side kick (right leg) x side kick (left leg), 1min
switch side: front kick (left leg) x back kick (right leg) x side kick (left leg) x side kick (right leg), 1min
jump rope, 2min
2. AWESOME GLUTES WORKOUT
Recommendations:
use 5lbs or 8lbs dumbbells,
you can start with 8lbs dumbbells, then switch to 5lbs,
challenge yourself, but whenever you need to, drop your weights.
Workout routine:
Right
leg
8lbs
dumbbells
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
hamstring curl, 8reps
little circle, 8reps
Left
leg
8lbs
dumbbells
up and down, slow tempo (up on two and down on
two), 8reps
up and down, faster tempo, 8reps
up x cross x up x down, 8reps
up x cross, 8reps
5lbs
dumbbells
up and down, 8reps
side x center, 8reps
up x down, 8reps,
from up go higher and back to the center,
8reps
pulse, 8reps
without
dumbbells
keep the leg extended, go down, touch the
ground and lift up, 8reps
Today`s challenge is awesome, hard and intensive workout. Excellent 30min interval training and then abs. What is coming after the training? Incredible feeling!
Let`s train together and get in great, perfect shape!
Have a great day,
Pavla
DAY 6
MELT FAT WORKOUT #1
FLAT STOMACH WORKOUT
1. MELT FAT WORKOUT #1
first round - 10min
round two and three
Recommendation:
interval training
do 3 rounds
one round = 10min
drink whenever you need
have a short rest whenever you need
do not give up, modify
challenge yourself
One round:
jump rope or jogging, 1min
sprint runners, 1min
alternate jumping knee & elbow touch,
1min
push up & mountain sky climber (4 counts),
1min
alternate side lunge, 1min
squat & jump forward & jump back,
1min
spider, 1min
pike - alternate leg lift, 1min
bridge - leg lifted, hips ground touch and
lift, 1min
bridge - switch leg, hips ground touch and
lift, 1min
2. FLAT STOMACH WORKOUT
Recommendations:
do up to 30reps
challenge yourself
have a short rest between each exercise if you need it
drink water
Workout routine:
twist, 30reps
knees lifted, alternate elbow x opposite knee touch, 30reps
knees lifted x touch the floor with your feet, 30reps
Today`s training is great again! Each time I finish the challenge, feel amazing, so proud of myself that I did something for my health, soul and body. You should have the same feeling. Do you?
Training for today is Fat burn workout again, so you will be burning fat a lot. It is also high impact workout, because of jump rope, but you can always modify. Then second part of the training is focused on your lower body. Great combination and you will definitely feel it!
Cellulite is our nightmare, right?
Let`s fight together against that. Stay away from fatty, fried, sugary food, drink plenty of water and exercise, that is the way to go!
This workout helps you to eliminate appearance of cellulite. Do not give up, consistency, hard work will pay off, trust me in this.
Enjoy the workout!
Pavla
GET RID OF CELLULITE II
Recommendations:
keep your back flat
shoulders back
core tight
do 20 reps of each exercise
Workout routine
plié - squat down and up, 20reps
one side: squat down x turn right x turn center x go up, 20reps
other side: squat down x turn left x turn center x go up, 20reps
What part of your body do you feel the most after three days of One week challenge? I feel every single muscle in my body!:-) Mostly my arms, abs, back and hamstrings. It is amazing feeling.
Today`s workout is great, powerful and challenging. We have 3 more days, so let`s do our best to reach our fitness goal.
Have a great workout,
Pavla
DAY 4
FAT BURN WORKOUT + ABS (30min), #3
SEXY ARMS AND SHOULDERS WORKOUT
1. FAT BURN WORKOUT #3
Recommendations:
it is interval training
try to do maximum reps in each minute
you can have quick rest between each minute
5-15sec
Fat burn workout:
jump rope, 5min
squat x jump, 1min - up to 30reps or more
alternate lunge back x knee up, 1min - up to
30reps or more
alternate cross lunge x knee up, 1min - up to
30reps or more
alternate lunge forward x kick, 1min - up to
30reps or more
squat x twist, 1min - up to 30reps or
more
in plank alternate leg lift, 1min - up to
30reps or more
