I feel so close to you guys. You make me very happy as I am reading your comments about your results, you notice your body is changing to perfect lean body. That is awesome! I am very proud of you, I know it takes time and effort to reach your fitness goals, but I know you get there if you do not give up.
This week I am in Mexico and I take you guys with me. I will be doing some new videos for you on the beach. I will do as many videos as possible about fitness and diet. I will share with you my meal, hotel, beach, ocean.
As you know I LOVE to travel and I know that there are many of you, who would like to see many places, but can not afford it. So, you have a chance to go to Mexico with me. I take you to Los Cabos.
But while I am gone, I do not want you to stop training. I want you to workout hard, so you are proud of yourself and of your results.
I made for you TRAINING of this week. Do not skip any workouts, because I see everything, even though I am not there with you!:-)).
I come back next Sunday and next Monday will post new workout.
Let`s train, travel and get fit together!
Pavla
MONDAY
MELT FAT WORKOUT # 1
first round
second and third round
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
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challenge yourself
One round:
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jump rope or jogging, 1min
-
sprint runners, 1min
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alternate jumping knee & elbow touch, 1min
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push up & mountain sky climber (4 counts), 1min
-
alternate side lunge, 1min
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squat & jump forward & jump back, 1min
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spider, 1min
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pike - alternate leg lift, 1min
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bridge - leg lifted, hips ground touch and lift, 1min
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bridge - switch leg, hips ground touch and lift, 1min
Optional - if you want more
STRONG ABS WORKOUT - go up to 100reps of each exercise (you can do less for sure!)
Abs routine:
- central crunches with feet lifted, 100reps
- alternating side crunch with feed lifted, 100reps
- one side crunches with legs lifted, 100reps
- other side crunches with legs lifted, 100reps
- legs up and lift up your hips 100reps
TUESDAY
UPPER BODY WORKOUT
In this video I use 5lbs dumbbells, but take heavier whenever you want to or lighter.
Do 3 rounds.
One round:
- biceps curl, 10reps
- front raises, 10reps
- chest press, 10reps
- press overhead, 10reps
- shoulder rotation, 10reps
- triceps overhead extension, 10reps
Optional workout - if you want more
CHALLENGE #1 - PUSH UPS
- women: go up to 50 push ups, men go up to 100 push ups
WEDNESDAY
MELT FAT WORKOUT #2
first round
second and third round
Optional - if you want more
MELT BELLY FAT WORKOUT
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
- hold in plank, 1min
- bicycle crunch, 1min
- scissors, 1min
- side: elbow x knee touch, 1min
- other side: elbow x knee touch, 1min
- alternate leg x arms touch, 1min
- reverse crunch, 1min
- bent your knees, lift up your upper body up to your knees, 1min
- cross the leg and crunch, 1min
- cross the other leg and crunch, 1min
THURSDAY
TONE YOUR GLUTES, HAMSTRING AND INNERTHIGHS WORKOUT
Recommendations:
- I use 8lbs dumbbells,
- do 3 rounds
- do up to 30reps of each exercise (if you do less, it is ok, do as many as YOU can)
One round:
- right leg: side lunge & front kick (or knee up), 30reps
- left leg: side lunge & front kick (or knee up), 30reps
- alternate side to side lunge, 30reps
- dead lift, 30reps
- single leg dead lift & little jump, 30reps
- switch leg: single leg dead lift & little jump, 30reps
Optional - if you want more
STRONG GLUTES - Additional workout to Tone your glutes, hamstring and inner thighs workout
Recommendation:
- one round
- 30reps of each exercise
- if you want to make it as workout of the day, do 3 rounds
One round:
- bridge - lift up hips up and down, 30reps
- bridge - one leg up to the ceiling, hips down and up, 30reps
- bridge - switch leg, hips down and up, 30reps
FRIDAY
MELT FAT WORKOUT #3
first round
round second and third
Recommendations:
-
interval training
-
do 3 rounds
-
I use the bench, it is optional
-
one round =10min, 3 rounds = 30min
-
between each round I have one min rest (but keep moving, do not sit down or stop)
-
drink water, whenever you need
-
have a short rest (5-10sec) when need it
One round:
- jumping jacks, 1min
- twist, 1min
- sumo squat to the side, 1min
- sumo squat other side, 1min
- triceps dip, 1min
- plank: keep your feet on the bench, one leg: cross the knee & lift up, 1min
- side to side squat, 1min
- plank: keep your feet on the bench, other leg: cross the knee & lift up, 1min
- alternate jumping lunge back, 1min
- knees in & out crunch, 1min
Optional - if you want more
GET PERFECT ABS - 15min
Recommendations:
-
keep the proper form
-
take your time, do the exercise right, do not hurry
-
exhale as you contract the muscle, inhale as you release the muscle
-
do as many reps as you can in each minute
-
in some exercises to protect your lower back, keep your hands under your hips
-
look up to the ceiling, keep your elbows wide opened
-
do not put the chin on your chest
Abs routine:
- central crunches, 1min
- side crunch, 1min
- other side crunch, 1min
- knees drop side to side, 1min
- reverse crunch, 1min
- number 8, 1min
- pilates scissors, 1min
- hug your knees crunch, 1min
- one side: legs lifted and lift up upper body up and down, 1min
- switch side: keep legs lifted and lift up upper body up and down, 1min
- plank: one leg - knee cross, 1min
- plank: other leg - knee cross, 1min
- spider, 1min
- pilates: touch your calves and swing down and up, 1min
- pilates: touch your calves, keep legs straight and hold, 1min
SATURDAY
BODYWORK #1
part I
part II
Optional - if you want more
ABS WORKOUT 1
Recommendations:
- I use 8lbs dumbbells
Workout routine:
- plie position, arm circle, keep your back straight and go all the way down and up, 20 reps
-
plie position, arm circle to the other side, keep your back straight and go all the way down and up, 20 reps
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one side: elbow and knee touch, 20 reps
-
other side: elbow and knee touch, 20 reps
-
twist, do not move your lower body, 20 reps
-
zig zag, do not move your lower body, 20 reps
SUNDAY
You made it! Relax and enjoy your day!
Optional - if you feel like to do something on Sunday
STRETCHING
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