MELT BELLY FAT Workout, 10min

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This week I focus on intervals a lot and did already 3 interval Melt Fat Workouts.

All of them are very challenging, very effective and you have the chance to get in great shape with me. Whoever does my workouts, after some time (2-3 weeks) tells me: Pavla, I am getting leaner! My abs is getting ripped! I am losing fat! Finally!

I love fitness, I love helping people to lose fat and seeing great results. I see overweight people and kids around me a lot and I am always thinking, this is something they CAN change, they just do not know HOW.
I did this routine after Melt Fat Workout 1, because my body was in burning mode and therefore ready to burn extra belly fat. You can do this abs workout by itself or as additional workout to your training.
I have also good news for those of you, who can not do high impact or intervals. I will start shooting Bodywork (total body) workouts, that are low impact and excellent for toning and losing fat as well.

Let`s do the abs routine for getting nice, defined, ripped abs. Strong is not only good because it looks good, but also it helps you to keep your back healthy!

Have a great day and enjoy the workout!

Pavla
 

 

Recommendations:

• do maximum reps in each minute
• ten minutes long
• exhale when you contract the muscle, inhale as you release
• do not put the chin on your chest, imagine you have and orange under your chin
• to prevent your lower back, in some exercises keep your hands under your hips

Workout routine

1. hold in plank, 1min
2. bicycle crunch, 1min
3. scissors, 1min
4. side: elbow x knee touch, 1min
5. other side: elbow x knee touch, 1min
6. alternate leg x arms touch, 1min
7. reverse crunch, 1min
8. bent your knees, lift up your upper body up to your knees, 1min
9. cross the leg and crunch, 1min
10. cross the other leg and crunch, 1min

 

 

 

 

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1.  

METL FAT WORKOUT # 1 - 30min

Hello guys,

I get really great ideas at night, when everybody is sleeping except me, thinking about everything, then I usually come up with great ideas.

I came up with new series of Melt Fat Workout.

This type of workout is interval training, very challenging, catching, intense and extremely effective. The major focus is on melting fat. This training is excellent for those who want to lose weight, get in great shape, tone muscles, build strength, improve endurance, athletes, people who want to move to higher fitness level.

If you are beginner, I would first build your fitness level with my Total body workouts and after couple weeks (4 or so) I would try this type of workout.

It takes only 30min, but you get sweat like two hours on treadmill and so you do burn hundreds calories, fat and boost metabolism.

If you still feel like you want to tone some part of your body, you can add upper body, lower body or abs routine.

I am so proud of you guys, fitness is my life, it changed my life to better one and I hope you feel the same way. Whenever you are losing hope and motivation, just let me know and I help you to get back on your feet.

 

Enjoy this great workout!

 

Pavla

 

 

Recommendation:

• interval training
• not recommended for beginners, if you are new to exercise than try my Total body workouts first for 3-4 weeks, after that you can try Melt Fat Workout,
• do 3 rounds
• one round = 10min
• drink whenever you need to
• have a short rest whenever you need
• do not give up, modify
• challenge yourself

 

One round:

1. jump rope or jogging, 1min
2. sprint runners, 1min
3. alternate jumping knee & elbow touch, 1min
4. push up & mountain sky climber (4 counts), 1min
5. alternate side lunge, 1min
6. squat & jump forward & jump back, 1min
7. spider, 1min
8. pike - alternate leg lift, 1min
9. bridge - leg lifted, hips ground touch and lift, 1min
10. bridge - switch leg, hips ground touch and lift, 1min

 

 

 

1. MELT FAT WORKOUT 1 - first round, 10min

 

 

 

 

2. MELT FAT WORKOUT 1 - another two rounds

 

 

 

 

3. MELT FAT WORKOUT 1 - conclusion

 

 

 

 

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Interval training on treadmill

Hello guys,

 
 

very common question I get from people, how to lose weight quickly? How to make training more effective, interesting and fun?

The answers are INTERVALS.

Interval training is a type of physical training that involves a series of high x low exercise workouts. Running in steady pace on treadmill can be boring. But once you change the speed to high and low intervals, it becomes very challenging and fun.

Intervals are great for boosting metabolism, improving endurance and developing strength. You burn hundreds of calories and fat not only during the workout, but within 24 hours after the training.

Intervals on treadmill should not be done more than 3 times per week. Your body needs to be fully recovered and you do not want to over do it. Interval training is not for everyone - especially not for beginners.  It is very exhausting and you need to have a good physique. Total time of intervals can be from 5min to 30min. It should not be longer, unless your fitness level is really high.

High intensity periods are provided mostly in or close to anaerobic zone. Low intensity periods are done in  rest or recovery pace.

 

 

How it works:

Total time: 5-30min

Intervals: 1 x 1 min (one minute high intensity & one minute low intensity tempo)

Incline: 0 - 1 for the whole time (I like to have 0,5)

Speed: high interval 9,3 & low interval 2,5

 

I can promise you one thing. If you do interval training on treadmill 3 times per week, you will be surprised with your body transformation to perfect lean body one.

 

Let`s have fun with the training!

 

Pavla

 

 

Interval training on Treadmill - Tutorial

Interval training on Treadmill - workout

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Get in great shape - Begginer: Week 2

Hello guys,

if you are Beginner and finished the first week of the training Total body workout 1, you are ready to move to the next training. 

In the second week you are still working on your endurance and developing strength. This week you change the workout. I suppose you to workout 3-4 times per week.

Let`s get started!


Pavla


 

BEGGINER: WEEK 2

 

1. WARM UP
2. TOTAL BODY WORKOUT 2, 3
3. STRETCHING

1. WARM UP

 

You can do the same warm up routine as the first week. You can also change it and start with marching and slowly change it to jogging. Your warm up should be at least 5min long.

 

Warm up routine:

1. jogging or jump rope, 1-2 min
2. jumping jacks, 1min
3. cross country sky, 1min
4. thigh stretch, 1min

 

 

 

2.  TOTAL BODY WORKOUT 2

This training makes you feel great, fit, healthy and energetic. Concentrate on your body as a whole. Tone and tighten your entire body from shoulders to calves, leaving you with a complete feeling of satisfaction and balance.

 

Recommendation:

• I use 8lbs dumbbells
• try to do up to 3 rounds

Workout routine:

1. arms up holding weights, jogging with high knees, 1min
2. squat x press over head, 2min
3. plyo jacks, 1min
4. squat thrust, 2min
5. push up x feet in and out, 1min

  

 

 

 



 

 

TOTAL BODY WORKOUT 3

 

Great training for toning and strengthening your entire body. After the workout you feel all your muscles, especially lower body.

 

Recommendations:

• if your goal is to lose weight, add cardio for 15min before and 15min after the training (jogging, walking, jumping jacks...)
• I use 5lbs dumbbells
• do 20resp of each exercise
• go up to 3 rounds
• stop whenever you need to, have a quick rest, but then continue, do not give up

 

Workout routine:

1. squat x dummbell overhead alternate, 20 reps
2. side lunge x touch down x reach up, 20 reps (right leg)
3. side lunge x touch down x reach up, 20 reps (left leg)
4. overhead chops, 20 reps
5. squat and twist and reach, 20reps

 

 

 

 

 

3. STRETCHING

 

As a beginner you can be really sore after the workout or the other day after you exercised. Reason why you are sore is because your body is not used to exercise. Always stretch after the workout.

Stretching helps you to release muscle pain, be leaner, limber, look great, taller and feel great.

 

 

 



 

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All about dieting - 3. How big should be my portion size

Hello guys,

we already know, that we should eat often, the best is 5-6 meals a day. But lot of us are afraid of gaining weight if we eat that often, especially women (am I right??:-).

You will not gain weight, if you control your portion size. Imagine how much food you eat during the day. You can do the test and write down on the list all the food you eat during the day. Do you have any idea how many calories you have consumed? Do you know how many protein, carbohydrates, fat you have eaten? Most likely you have no clue, unless you are educated in nutrition.
Try not to overeat. My grandmother always said: Eat to live, not live to eat.

Today: How big should be my portion size?
Next post: What food is easy to digest?

Have a great day!

Pavla



3. HOW BIG SHOULD BE MY PORTION SIZE?
 

Portion sizes are given in grams, ounces or cups and it is hard to visualize it.
Easy way to find out.
Look at your hand and use it as your food guide.

 

Recommendations:

• pasta, rice, cereal, vegetables, fruits - 1 cup is recommended portion size. What is one cup? Look at your closed fist. Your fist is about a cup size. Your fist = cup.
• meat portion = as big as your palm
• added fats (butter, mayo, salad dressing) - size of the top of your thumb

If you look at your plate, divide it to:

1. one quarter: protein
2. another quarter: starch, preferably a whole grain
3. half: veggies

None of the foods should overlap or be piled high!


DEAL #6: LOOK AT YOUR PLATE, HALF OF THE PLATE IS VEGGIES, ONE QUARTER PROTEIN, ANOTHER QUARTER STARCH.


I found this webpage and really like it. It helps you to visualize your portions on divided plane. You see how much vegetables, milk and diary, grains, fruits, fats and oils, sweets and treats, mixed dishes you should eat for weight loss with 5-6 meals a day.

http://www.webmd.com/diet/healthtool-portion-size-plate

 

 

 

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All about dieting - 2. How often should I eat

Hello guys,

When we try to lose weight, we have a tendency to eat less and few times per day. Eating smaller portions per day is right and exactly what we should do, but eating few times a day (once or twice) is wrong. The amount of calories consumed in two meals per day is more likely higher than the amount of calories consumed in 5-6 small meals.
 

Let`s talk about how often you should eat for weight loss.

Next question: How big should be your portion size?

Pavla
 

2. HOW OFTEN SHOULD I  EAT FOR WEIGHT LOSS?

 

 

1. Eat often, smaller portion size. At least 3 meals a day, the best is 5-6 smaller meals, depends on your active life. You should never skip breakfast, then follow with snack (fruit or vegetable), lunch, snack, dinner and last snack. If you eat more frequently, you boost your metabolism and actually burn calories you consumed. By more frequently I mean smaller portions and healthy choices. Not 3 hamburgers per day and fries as a snack. Eating four to five times per day (meals or snacks) is associated with reduced or no obesity risk. Eating less than three meals or snacks per day may increase the risk of obesity.
2. When you eat regularly throughout the day, your body knows that more food is on the way and it is more like to burn the calories you consume than store them as fat. Eating at regular intervals may help stabilize blood sugar and energy levels.
3. How does it practically work? You do not need to cook several times a day. Simply cook one regular sized meals and split them in half. Keep the other half in the fridge and eat it when you feel hungry later.
4. As soon as you notice your body`s hunger signals, make sure you eat within an hour. Irregular eating patterns and skipped meals can confuse you body and mess up you metabolism. Plus, if you wait until you are feeling ravenous, you may be more likely to overeat.
5. Make sure you meet your body`s needs for all other key nutrients like protein, vitamins, minerals. Eat balanced meals for the best results. Your mini meals should be nutritionally balanced, containing complex carbohydrates, lean protein, and healthy fats. Each meal should be about half the size of a "normal" (3 meals a day sized) meal. When you eat these "mini meals", you take in the same calorie and nutrients by the end of the day, just with different timing.
6. Eating more often is not for everyone. If you have trouble stopping eating once you start, you may wind up overeating. If you turn your mini meals into large meals and you have problems with discipline or portion control, then eating more often during the day might have negative consequences for you. Do what works the best for you.

Example of meals per day for weight loss:

Breakfast:

• scrambled eggs or egg whites
• whole grain toast
• banana
• fresh orange juice

Snack:

• greek non-fat/low-fat  yogurt
• blueberries

Lunch:

• turkey, chicken, fish..
• rice
• salad

Snack:

• grapefruit
• almonds

Dinner:

• chicken soup, beef soup, vegetable soup.. or chicken/turkey/fish
• salad

Snack:

• broccoli
• low fat cottage cheese

DEAL #5: EAT (AT LEAST) 3 TIMES PER DAY



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All about dieting - 1. What should I eat to lose weight?

Hi guys,

Dieting is part of our life, it is actually a science!

Many of you asked the same questions about eating right, clean, healthy.  Because there is so many information about nutrition and healthy eating, we start from the beginning and basic in nutrition. I will dedicate each post to one of your question.

I will make few deals with you and if you follow my diet tips and deals, you will be healthier, leaner, fit, happier and proud of yourself. 

If you have any questions about dieting, just feel free to ask me on facebook and I will answer according to my best knowledge.

Your first question: 1. What should I eat to lose weight?
Next post: How often should I eat?


Pavla



TIPS HOW TO LOSE WEIGHT

• EAT VEGETABLES TO HELP YOU FEEL FULL
• DRINK PLENTY OF CLEAR WATER
• DO NOT BUY TEMPTING FOOD
• DO NOT EAT JUST BECAUSE YOU ARE BORED, GET BUSY
• EAT ONLY FROM A PLATE WHILE SEATED BY THE TABLE, NOT IN FRONT OF THE FRIDGE
• DO NOT SKIP MEALS

1. WHAT SHOULD I EAT TO LOSE WEIGHT

it is as simple as it is. When I go to the restaurant or watch my friend`s dishes, they do not eat lot of vegetables and fruit. I do not mean fried vegetable, but fresh vegetable and fresh fruit.
Vegetables help you to feel full. Fruit is excellent source of fiber and energy.

• FRESH VEGETABLE LIST TO EAT TO LOSE WEIGHT:

Let`s make a deal between you and me and try to eat every day 3 items of fresh vegetable:

• spinach,
• lettuce,
• tomatoes,
• asparagus,
• broccoli,
• cauliflower,
• carrots,
• peppers,
• avocado,
• celery,
• cucumber,
• zucchini,
• parsley,
• cabbage and others, but if you stick with these, you have already great variety of vegetables

DEAL #1: EAT EVERY DAY AT LEAST 3 ITEMS FROM THE VEGETABLE LIST

• FRESH FRUIT LIST TO EAT TO LOSE WEIGHT:

Fruit is important part of our diet. Full of fiber, antioxidants, phytochemicals and great source of sustainable energy. Lot of people around me use zero or low calorie sweetener, drink fruit juices or eat dry fruit (which contain a higher concentration of sugar) instead of fresh fruit.  Many people consume excess of sugar, which causes inflammation and can lead to a variety of diseases. Believe me, fresh fruit is much better than zero or low calorie sweetener. Your body needs energy and natural sugar. And if you eat more fresh fruits you will minimize your sweet tooth.

 

Fruits lowest in sugar:

• lemon and lime
• rhubarb
• raspberries
• blueberries
• cranberries

All berries are excellent for boosting metabolism and low in calories.

 

 

Fruits low to medium in sugar:

• strawberries
• casaba melon
• papaya
• watermelon
• peaches
• nectarines
• cantaloupes
• honeydew melons
• apples
• guavas
• apricots (fresh)
• grapefruit (great for boosting metabolism)

Fruits with medium-high sugar content

• plums
• oranges
• kiwi
• pears
• pineapple

Fruits with highest sugar content

• tangerines
• cherries
• grapes
• pomegranates
• mangoes
• figs
• bananas
• dried fruit (raisins, dried apricots, prunes)

 

DEAL #2: EAT EVERY DAY 3 ITEMS FROM THE FRUIT LIST 

 

I do not recommend to eat 3 bananas per day, make it colorful and smart in sugar content. Mix it, make it colorful, for example: blueberries, orange, banana. Fruit with the most sugar eat in the morning for energy (banana) and fruit with less sugar eat in the evening (I do not recommend after 6pm) - berries.

 

• LEAN PROTEIN

1. EGGS - is the highest quality protein, prefer egg whites for lower calories and fat.
2. DAIRY - non-fat or low fat milk, yogurt, cheese. Lean cheeses are usually soft types (feta, ricotta, cottage cheese, cheddar, mozzarella)
3. FISH - leanest choices are flounder, tilapia, lobster. Tuna and salmon are also lean and the fat it does have is very healthy. Avoid deep fried fish!
4. POULTRY AND MEAT - white meats are generally leaner than red meat. Lean cuts of meat are tenderloin, round or center cut. Ground meats will be higher in fat. Specialty meats like buffalo or ostrich are extremely lean proteins.
5. VEGETABLES AND GRAINS - lentils, different types of beans like black beans, chickpeas, soy nuts and combine them with whole grains like barley or cracked wheat.

DEAL #3: CHOOSE LEAN PROTEIN INSTEAD PROCESSED FOOD

In stead of fried chicken, fried fish, choose grilled chicken or tuna, tilapia, salmon, turkey, beef. Low fat fishes are generally easy to digest and low in calories, full of protein.

You can eat healthy in a restaurant. Choose grilled chicken with salad. Be careful for dressing, tell them to put it on a side, not mix it. Dressing has a lot of fat, sugar and calories. Tuna salad is great choice too, just be aware of dressing.

When you are really hungry and need to eat something quickly, do scrambled eggs or boiled eggs. I eat mostly egg whites, because I am watching for my waistline. If you want to lose fat, eat egg whites.

If you like yogurt, milk, cheese, always look for low fat or non fat. Dairy is full of protein, but also high in fat.

If you are vegetarian, eat lots of lentils, beans. They have so many health benefits, plus keeps you look young!

• HEALTHY CARBOHYDRATES

1. HIGH FIBER 100% WHOLE GRAINS
2. RAW, WHOLE, FRESH FRUIT
3. VEGETABLES (raw and lightly steamed vegetables)
4. BEENS, LEGUMES, NUTS AND SEEDS
5. MOST LOW FAT DAIRY

DEAL #4:
EAT LOTS OF VEGETABLES,   MAKE IT 1/2 OF YOUR PLATE

 

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Tone your arms workout

Hello guys,

this workout routine is very simple and you can practice the workout while you are watching television. It takes only few minutes and it is bodyweight exercise, so you do not need any equipment.

I was on vacation in Dominican republic and felt like I need a good arm workout, but also wanted to corporate abs and glutes.

 

Enjoy the workout!

 

 

Pavla

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendation:

• keep your core tight
• keep arms fully abducted
• do little circle, not big ones
• as you go up, squeeze your butt
• do 30reps or more

 

Workout routine:

 

• keep arms abducted, do little circle
• sit down on your feet and up, squeeze the butt

 

 

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Get in great shape - Beginner: Week 1

Hi guys,

January is perfect month to start work out regularly. There are many reasons why you want to start exercise. You want to be healthy, look good, lose extra pounds after pregnancy, surgery or you want to change your thinking and life to positive one.

You would love to start, but how? There are many youtube videos, many sites offering free workouts, but you are lost between them. If you go to the gym, everyone is seriously lifting weights or doing cardio and you are just watching and thinking what should I do?

Let me explain what is important for you.

1. strengthening exercises (bodyweight, free weights, weight machines) are very important for toning, strengthening and shaping all your muscles to support your back, abdomen, knees, chest, shoulders, neck and wrist. As a result you get greater endurance and energy, a faster metabolism (which burns more calories), and better posture. Strengthening exercises work muscles against resistance. You can use workout machines, free weights, barbells, elastic bands, water, stairs hills, cans of vegetables from the pantry or bodyweight. For example walking on a treadmill, which is aerobic exercise becomes strengthening as increase the incline of the treadmill.
2. aerobic exercise known as "cardio" (from cardiovascular activity)  involves large muscle group and keeps your heart and lungs in excellent condition. Cardio is great for increasing energy levels, reducing stress, improving mental health, increasing heart and lungs efficiency, reducing blood pressure, resting heart rate and risk of stroke or heart attack. Aerobic exercise is great for burning calories which can help you to lose some extra pounds. You should do cardio every day at least for 30min (walking, jogging, swimming, cycling...).
3. stretching exercises - are very important for your body, muscles and your mind. You can stretch at home or take yoga class in the gym to stay limber and flexible. You should stretch always after workout at least for 10min. Once very smart man in the gym told me: Pavla you get old not with years, but as you lose your flexibility. And he was right. You can be 20 and not flexible. You can be 30, 40, 50, 60 and limber.

Now you know what is important for your training. You need to do all three things: strengthening exercises, cardio and stretching.

 

Before you start:

1. set your fitness goal - where you want to be. It should be realistic, measurable, reachable goal. For example, how much weight/fat you want to lose, how much weight/muscles you want to gain or  you want to tone and shape your body, you want to be able to do more push up, you want to get rid of cellulite, belly fat, you want to feel great, you want to be happy...Your fitness goals are very important, because that is your starting point.
2. set how often per week you want to workout. How many times per week and how long you want to workout? Do you have 30min to one hour  3-4 times per week? If yes, it is great and perfect for start.
3. eat healthy. Realize how much time, energy, effort and money you spend during workout. Then you come home starving and eating all you see. Is it worth it?  With bad eating habits your body shape never change. If you want to change your body to perfect one, you also need to change your diet. Eat more vegetables and fruit, minimize fried food, sugary food. Drink water, give up soda.

WEEK 1

This is your first week of the training. It does not matter if you workout at home or in the gym. As a beginner the best for you is to start with Total body workout instead of focusing on different parts of the body. You strengthen all your muscles at one time. Once you build aerobic base and some endurance and strength base, you can switch, change, add, mix workouts.


TRAINING has 3 parts:

1. WARM UP
2. WORK OUT - TOTAL BODY WORKOUT
3. STRETCHING

 

1. WARM UP

 

Many people skip warm up. It is very important for your health to prepare your body to workout. Proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Warm up should last from 3-10min. If jump rope is too hard for you, do jogging instead. Always modify when need it.

 

 

 

Warm up routine:

1. jump rope or jogging, 1-2min
2. jumping jacks, 1min
3. cross country sky, 1min
4. thigh stretch

 

 

 

 

2. TOTAL BODY WORKOUT 1

 

Great workout routine for your entire body, strengthening and toning all your muscles. Try to do up to 30reps. It is ok if you do only 10. Do as many as you can, one day you reach number 30, I promise.

It is good for you to use some weights, I use 8lbs dumbbells. If you think 8lbs is too much, take lighter 3lbs or 5lbs. As you get stronger 8lbs will be fine.

Also my goal and your goal is to tone your body, that is why I do lighter weight and many repetitions. As a result you will be nicely shaped, toned and ripped.

 

 

Workout routine:

1. front step up x knee up, alternate legs, arms are up, 30reps
2. elevated push ups, 30reps
3. alternate leg cross over, 30reps
4. plank, alternate leg and point the floor with your toes, 30reps
5. triceps, 30reps
6. reverse fly, 8lbs dumbbells, 30reps
7. elevated side lunch, press down and up, right leg, 30reps
8. elevated side lunch, press down and up, left leg, 30reps
9. plank, alternate knee in and out, 30reps
10. alternate front raises x side raises, 30reps
11. plank, alternate knee to the side, 30reps

 

 

 

3. STRETCHING

 

 

 

This is your first week of the Beginner training program. You did warm up, training and stretching. You should feel great. I suppose you exercise 3-4 times per week at least 30min.

If you have more time, go for a walk, or treadmill for at least 15min and just walk. Any cardio is good for you.

 

Enjoy your day!

 

Pavla

 

 

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60 Days Training - DAY 60

Hello guys,

I hope you are as happy as I am, because my notebook, that I splashed with water was fixed:-) and I have all the fitness videos again! Especially videos from Dominican republic are great - short, easy to follow and effective. I start posting them next week.

Today is the last day of 60 Days Training! You should see the difference. You are stronger, leaner, fit and feeling great. Training today is great total body workout. Main focus is on your abs. Abs is defined not only by crunches, but also other exercises like alternate leg cross over the chair or plank... After this workout I added 30min jogging on treadmill and 45min of stair master. After Christmas it is exactly, what I need.
As you exercise regularly, your body needs more energy. Watch your diet, make healthy choices. Make your diet rich of fruit and vegetables, healthy carbs (whole grains, beans, fruits and vegetable), healthy fats, lean protein and sources of calcium. Eat in moderation, often, smaller portions, eat with people, not in front of television or computer.

It is so easy to give advices and hard to follow. You need to be motivated. Set your fitness goal, for example: how many %  body fat you want to lose, how many reps of push ups you want to do, how long you can stay in plank position. Your fitness goal can be also to wear a dress from your skinny years or be able to run up the hill without gasping. Once you set your fitness goal, set the time you want to reach it and go for it.

What is coming in the next few days. I love my blog page and will be posting always something interesting. You can expect posts about clean diet, fitness workouts, workout challenges.
Remember, you inspire me and I try to inspire you. Whenever you think you are out of shape, whenever you give up your hope to change it, I am here to motivate you and help you. We all are on the same boat. We try to be perfect, but we know that nothing and nobody is perfect in this world. But at least you can try to be as close to perfect as possible. I try and I have my hope. Do you have yours?

Enjoy the workout!

Pavla
 

 

 TRAINING:

1. JOGGING ON TREADMILL 30min
2. TOTAL BODY WORKOUT 1
3. STAIR MASTER 45min

2. TOTAL BODY WORKOUT 1

 

Recommendations:

• do up to 30reps of each exercise
• write down how many reps you do
• I use 8lbs dumbbells
• warm up and cool down after workout

Workout routine:

1. alternate front step up x knee up, arms are up, 30reps
2. elevated push ups, 30reps
3. alternate leg cross over, 30reps
4. plank: alternate leg and point the floor with your toes, 30reps
5. triceps dip, 30reps
6. reverse fly, 8lbs dumbbells, 30reps
7. elevated side lunge,  press down and up, right leg, 30reps
8. elevated side lunge, press down and up, left leg, 30reps
9. plank, alternate knee in and out, 30reps
10. alternate front raises and side raises, 30reps
11. plank, alternate knee to the side, 30reps

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60 Days Training - DAY 59

Hello guys,

Happy New Year! I hope you all are doing great!

I am glad I had a chance to spend Christmas holidays and New Year`s day with my family in the Czech republic. I can live everywhere, but home is home. I am ready to go back to Indy and workout every day. 

My New Year`s resolution - workout every day, do at least 30min of cardio and weight training at least 5 times per week. What is your New Year`s resolution?

I hope year 2013 will be very successful for you, full of positive energy, love and all you wish for.

Let`s train together, get the perfect lean body, body you deserve, body you love and body you admire!

 

With love,

 

Pavla

 

 

 

TRAINING:

 

1. FULL BODY WORKOUT

2. CARDIO - 30min WALK

 

 

1. FULL BODY WORKOUT

 

 

 

Recommendations:

• interval training
• do as many reps as you can in each minute
• have a short rest between exercises
• do 4 rounds

 

 

One round:

1. jump over the mat, 1min
2. plank and punch, alternate arms, 1min
3. squat and alternate leg lift, 1min
4. sprint runners, 1min

 

 

2. CARDIO - 30min walking

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This part of training is very important for you. You should do every day at least 30min of cardiovascular activity. You do it for yourself, your body, your health, your heart. Do you want to live long and good quality life? Then do not skip cardio!