TRAINING 7: STRENGTH WORKOUTS - UPPER BODY + LOWER BODY

Hello guys,

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:

1. press over head, 15reps
2. chest press, 15reps
3. 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)

1. lunge forward, 20reps
2. split squat, 20reps
3. pulse, 20reps
4. split squat & twist  & split squat, 20reps

Then switch leg and do three rounds on the other leg.


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TRAINING 6: TOTAL BODY - BODYWORK #1

Hello guys,

Let`s do today  total body workout - Bodywork #1.

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)

 

 

 

 

 

 

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TRAINING 5: LOWER BODY - SHRINK YOUR HIPS WORKOUT

Hello guys,

Let`s do today lower body interval training.

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:

1. jump rope, 1min
2. squat side & squat center & squat side, 1min
3. jump rope, 1min
4. alternate jumping lunge forward & pulse for 4 counts, 1min
5. jump rope, 1min
6. standing side crunch (elbow & knee touch one side), 1min
7. jump rope, 1min
8. standing other side crunch (elbow & knee touch), 1min

 

 

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GET SEXY LEGS AND TIGHT BUTT WORKOUT

Hello guys,

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:

1. squat & one leg forward x leg side x leg back, 20reps
2. squat & other leg forward x leg side x leg back, 20reps
3. single leg dead lift, 20reps
4. switch leg: single leg dead lift, 20reps
5. one leg: side lunge & knee circle & leg side, 20reps
6. switch leg: side lunge & knee circle  & leg side, 20reps
7. plié: little jump up, 20reps

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TONE YOUR LEGS WORKOUT - BIKINI MEXICO

Hello guys,

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

 

One round:

1. squat, 20reps
2. alternate lunge back, 20reps
3. one leg - lunge back, 20reps
4. switch leg - lunge back, 20reps
5. alternate lunge back, 20reps
6. one leg: side lunge, 20reps
7. switch leg: side lunge, 20reps
8. sumo squat, 20reps

 

 

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ONE WEEK CHALLENGE - FAT BURN WORKOUTS, DAY 7

Hello guys,

last day of One week challenge.

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

1. KICKBOX INTERVAL ABS WORKOUT
2. 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

1. jump rope, 1min
2. jab x cross x jab x cross x side kick (one leg) x side kick (other leg), 1min
3. switch side and do the same (jab x cross x jab x cross x side kick x side kick), 1min
4. jab x cross x jab x cross x zig zag x knee up, 1min
5. switch side and do the same (jab x cross x jab x cross x zig zag x knee up), 1min
6. 4 counts (1,2,3,4) twist x 4 counts zig zag, 1min
7. front kick (right leg) x back kick (left kick) x side kick (right leg) x side kick (left leg), 1min
8. switch side: front kick (left leg) x back kick (right leg) x side kick (left leg) x side kick (right leg), 1min
9. 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

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

 

Left leg

• 8lbs dumbbells

1. up and down, slow tempo (up on two and down on two), 8reps
2. up and down, faster tempo, 8reps
3. up x cross x up x down, 8reps
4. up x cross, 8reps

• 5lbs dumbbells

1. up and down, 8reps
2. side x center, 8reps
3. up x down, 8reps,
4. from up go higher and back to the center, 8reps
5. pulse, 8reps

• without dumbbells

1. keep the leg extended, go down, touch the ground and lift up, 8reps
2. hamstring curl, 8reps
3. little circle, 8reps

 

 

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GET RID OF CELLULITE II

Hello guys,

 

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

1. plié - squat down and up, 20reps
2. one side: squat down x turn right x turn center x go up, 20reps
3. other side: squat down x turn left x turn center x go up, 20reps
4. RL: cross lunge x leg lift x crunch, 20reps
5. LL: cross lunge x leg lift x crunch, 20reps
6. bridge: down and up, 20reps
7. pavla exercise: knee lift, 20reps
8. pavla exercise: switch leg, knee lift, 20reps

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 3

Hello guys,

The second day of  One week challenge is gone and today is DAY 3.

Trainings on the Day 1 and 2 were more upper body based, Day 3 is more glute/lower body focused.

After two days of this challenge I feel my abs and upper body is stronger and more tight.

My metabolism is much faster, I am burning more calories during the day and night after the workout.

Smart, healthy diet is very important in One week challenge, if you want to have really nice results.

Enjoy the workout and let`s train together!

Pavla


DAY 3

1. PERFECT BODY WORKOUT
2. SIMPLE GLUTES WORKOUT

1. PERFECT BODY WORKOUT - interval training

Recommendations:

• interval training
• one round is 5min
• complete 6 rounds = 30min
• drink water whenever you need it
• have a short rest between exercises

One round

1. palms on the floor and jump up (modification: palms on the floor and alternate leg lift), 1min
2. squat x jump (modification: squat), 1min
3. alternate lunge back and squat down, 1min
4. alternate side kick x 4 jumping jacks, 1min
5. dead lift x lateral burpee, 1min

2. SIMPLE GLUTES WORKOUT

Recommendations:

• do 3 - 4 rounds
• you can use dumbbell,

One round:

1. squat x hammer curl, 15reps
2. double squat down and double squat up  x hammer curl, 15reps
3. squat (touch the ground with weights) and press over head, 15reps
4. double squat down (for two counts) and fast up (one count) x hammer curl, 15reps

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AWESOME LEGS WORKOUT - Fat Burn Workout

Hello guys,

let`s train today legs, but differently than usual.

Strengthen, tighten, shape your legs with this powerful Fat Burn routine. What is Fat Burn?

It is interval training focusing on burning fat while strengthening, toning your glutes, thighs and inner thighs. Improve your endurance, strength and burn hundreds of calories during and within 24 hours after the workout.

If your fitness goal is to lose fat, tone your muscles, than this workout is excellent for you. It takes only 30min. If you have more time, add some of my Abs routine at the end and stretch.

 

Have a great day and enjoy the workout!

Pavla

 

AWESOME LEGS WORKOUT - FAT BURN

 

Recommendations:

• do 3 rounds
• modify if you need to
• do not stop, modify
• have a short rest between exercises (5-10sec- if you need it
• try to go really fast, but keep the proper form
• drink if you need to
• at the end you and add some of my Abs routine

One round

1.  jump rope, 1min
2. squat, 1min
3. squat & little jump, 1min
4. alternate side lunge, 1min
5. one side lunge & little jump, 1min
6. other leg side lunge & little jump, 1min
7. alternate lunge back & front kick, 1min
8. one leg cross lunge & knee circle, 1min
9. other leg cross lunge & knee circle, 1min
10. mountain sky climber (4 counts) & jump up, 1min

 

 

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I have cellulite - HELP

Hello guys,

Cellulite bothers us all, mostly women, but also men.  It is a nightmare for most of us.

You asked me what is cellulite, why you have it? Let`s talk about it closer and fight against it together. 

 

Cellulite, also known as "cottage cheese" is a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. You can notice cellulite on your buttocks, thighs, sometimes arms and abs.

 

What causes cellulite:

1. Hormonal factors - estrogen, insulin, noradrenaline, thyroid hormones and prolactin are part of the cellulite production process.
2. Genetics - gender, race, slow metabolism, distribution of fat underneath the skin, circulatory insufficiency are associated with cellulite
3. Diet - this is important and interesting. People who eat too much fat, carbohydrates, or salt and too little fiber are likely to have greater amounts of cellulite
4. Lifestyle factors - people who smoke, consume alcohol, who do not exercise and people who sit or stand in one position for long periods of time tend to have more cellulite.
5. Clothing - wearing tight elastic underwear may cause cellulite.

 

You probably do have cellulite IF:

• you are a woman
• you are gaining and losing weight quickly in short period of time (yo-yo dieting)
• you are in menopause
• you are a smoker
• you drink alcohol
• you do not drink enough water
• you have sit or stand for a long period of time at work
• you like fried food
• you eat fatty food
• you eat sugary food
• you do not exercise
• you do not eat fiber enough

What helps to reduce cellulite?

1. exercise
2. massage
3. healthy lifestyle (exercise, eat healthy and drink plenty of water)

How can cellulite be prevented?

1. eat healthy - low fat food (fruits, vegetables, fiber)  help to avoid cellulite
2. exercise regularly, maintain healthy weight
3. wearing boy-shorts, looser fitting undergarments can prevent cellulite

LET`S FIGHT TOGETHER AGAINST CELLULITE!

• Lose fat with Fat burn workouts/Melt fat workouts
• Tone, tighten your muscles with Strengthening workouts.

FAT BURN WORKOUT - INTERVAL WORKOUT



Recommendations:

• do 3 rounds
• one rounds is 10min long
• warm up before workout
• cool down and stretch after workout
• have short rest (5-10sec) between each minute if you need it
• drink water

One round:

1. jump rope, 1min
2. knee x opposite elbow touch, alternate, 1min
3. burpees, 1min
4. reverse lunge, 1min
5. squat jump, 1min
6. plié x jump up, keep hips low, 1min
7. plié, jump in x out, 1min
8. plank, alternate knee in, 1min
9. alternate leg kick, 1min
10. jump rope, 1min

 
BEST BUTT WORKOUT - STRENGTHENING WORKOUT

















Recommendations:

• do 30reps of each exercise (go up to 30, you can do less, if you can not do 30)
• drink when need it
• warm up before workout
• stretch after workout

Workout routine:

1. right leg: knee up x lunge forward x knee up x lunge back, 30reps
2. left leg: knee up x lunge forward x knee up x lunge back, 30reps
3. squat x alternate leg side lift, 30reps
4. alternate cross lunge x side kick, 30reps
5. plié squat x twist to the side x twist back center x twist to the other side, 30reps

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BODY CHALLENGE - PLIE AND LUNGE

Hello guys,

 

Let`s hit today our legs and do great simple basic exercises for toning our lower body.

Plie is great movement for strengthening and tightening your thighs. Stand with your feet apart, your toes pointing out. Stand nice and tall, tuck your tailbone under and contract your glutes. Go as low as you can and make sure your knees do not go over your toes. Then go up. Repeat 30 times.

Lunge back  is excellent full leg workout. Great for strengthening, sculpting and building thighs, buttocks, hamstrings. Lunge can be performed with bodyweight or dumbbells. Also for calories burn you can add jump between lunge positions and do jumping lunges.

Stand with your feet hip-width apart. Step back, keep your core tight, back flat. Your back knee almost touches the floor. Your front knee should not extend your toes. Then go up again to standing position. Repeat it 30 times.
Do 3 rounds total, that means total 90 plié and 90 lunges. Do not forget to stretch afterwards to prevent muscle soreness.

Have a great day!

Pavla

One round:

1. plié - down and up, 30reps
2. lunge back, 30reps

Recommendations:

• do 3 rounds
• keep your back flat
• keep your core tight
• you can use dumbbells (I use 8lbs)

1. Plie - do 30reps

 

2. Lunge back - 30reps

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Bikini workout - FIRM YOUR GLUTES AND ABS Workout

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

this video is from Dominican republic. It is another great routine, very simple and easy to follow, but strengthening your glutes and abdominals.

I was on the beach and wanted to workout so badly, but had no equipment. Honestly, after this short training I felt my glutes and abs. Sometimes less is more then too much.:-)

Enjoy the workout!

Pavla




BIKINI WORKOUT - FIRM YOUR GLUTES AND ABS WORKOUT

Recommendations:

• do 30reps of each exercise
• keep your core tight
• keep your back flat

Workout routine:

Left leg:

1. leg side lift, 30reps
2. leg side lift & knee up, 30reps
3. elbow & opposite knee touch, 30reps

Right leg:

1. leg side lift, 30reps
2. leg side lift & knee up, 30reps
3. elbow & opposite knee touch, 30reps

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GET AMAZING SEXY LEGS WORKOUT - FAT BURN

Hello guys,

Today I got one great message from one of you, it made me so happy that I need to share it over here. The news was: Pavla! Great news! I`ve been doing your workouts for the past month, I checked yesterday and I`ve lost 7lbs!

It made my day. I know very well my workouts work, but sometimes we lose our interest, motivation, hope and we get lost after few days. This message proves that my workouts works. It does not work over night, but in few days, weeks you see really nice results.

Want to get amazing legs? This routine helps you to reach your goal. It is interval training, fat burning workout and that means you will get sweat, burn hundreds of calories and fat.

It is one of my favorite routine, so effectively toning, shaping your legs while burning fat, I love it!

 

Go for it, it is your workout!

 

Pavla:-)

 

 

 

GET AMAZING SEXY LEGS WORKOUT - FAT BURN

 

 

 

 

Equipment:

•  jump rope
• 10lbs dumbbells

 

 

Recommendations:

• interval training
• drink whenever you need
• have a short rest between exercises if need it (5-10sec)

 

Routine

1. plié: squat plié (down and up), 1min
2. plié: squat down x up and alternate elbow x opposite knee touch, 1min
3. plié :  squat down x up and alternate toes touch, 1min
4. plié:  pulse, 1min
5. plié: down x twist x center x up, 1min
6. squat x alternate leg lift, 1min
7. jump rope, 1min
8. alternate side lunge, 1min
9. one side: side lunge x knee up (optional), 1min
10. other side: side lunge x knee up (optional), 1min
11. alternate side kick, 1min
12. dead lift (10lbs dumbbells or heavier, lighter), 1min
13. jump rope, 1min
14. standing side crunch, 1min
15. standing other side crunch, 1min
16. twist, 1min
17. zig zag, 1min
18. one minute is left for rest between exercises

 

 

 

 

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BODYWORK #4

Hello guys,

Get the results you want with bodywork workout.

What is bodywork? It is great low impact form of training 30min long. Tone your muscles, improve posture, balance and strength with lightweight dumbbell.

Part I is excellent total body workout and in part II I am focusing mostly on legs, glutes and abs.

Get the results you want and workout with me!

Let`s get in great shape with me!

Pavla




BODYWORK #4, PART I

BODYWORK #4, PART II



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Great legs and abs workout - bikini

Hello guys,

I am back from vacation in Mexico. I was surprised how chilly it can be in Los Cabos. I would never believe I was sitting each night by fireplace to get warm.:-). During the day it was nice and sunny, but mornings and evenings were cold.

Each morning as I woke up I went on the beach and did short workout. And to be honest, I think it does not matter how long you workout, but what matters is to train effectively and in proper form.

This workout routine is great for your glutes and abs.

I tell you, my butt was in a fire. I hope you will feel the burn as well!

 

Have a great workout!

 

Pavla

 

 

 

 

Recommendations:

• you can get a balance support from holding a chair or a wall
• do 3 rounds
• do 20reps of each exercise

One round

Right leg:

1. knee up, 20reps
2. knee up & leg side, 20reps
3. leg lift, 20reps
4. leg back & knee up, 20reps

Left leg:

1. knee up, 20reps
2. knee up & leg side, 20reps
3. leg lift, 20reps
4. leg back & knee up, 20reps

 

 

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Tone your glutes, hamstring and inner thighs workout

Hello guys,

I have a pleasure to share with you one really nice leg routine. I did this routine couple days ago with my friend and we were both so sore afterwards.
Do not forget to stretch after the workout, it helps you to recover faster and prevent injury.

After this workout you can add Strong glutes - Additional workout to feel the burn.

 

Enjoy the workout!

Pavla




TONE YOUR GLUTES, HAMSTRING AND INNER THIGHS 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:

1. right leg: side lunge & front kick (or knee up), 30reps
2. left leg: side lunge & front kick (or knee up), 30reps
3. alternate side to side lunge, 30reps
4. dead lift, 30reps
5. single leg dead lift & little jump, 30reps
6. switch leg: single leg dead lift & little jump, 30reps

ADDITIONAL GLUTES WORKOUT

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:

1. bridge - lift up hips up and down, 30reps
2. bridge - one leg up to the ceiling, hips down and up, 30reps
3. bridge - switch leg, hips down and up, 30reps

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Bikini Workouts Series - Dominican republic

Hello guys,

sometimes we would love to exercise, but we do not have enough time to workout. But I am sure you can find 10min during the day, IF you really want to.

I am posting very simple and short of time workouts. You can do each workout in different time, one video in the morning, others after lunch or  in the evening while you watch TV.

 

Let`s find some little time to do this.

Pavla




BIKINI WORKOUT - PERFECT BUTT WORKOUT

Recommendations:

• Right leg: 30reps of each exercise, after you finish reps, switch leg
• Left leg: 30reps of each exercise
• keep your core tight
• keep your back flat

Workout routine:

Right leg:

1. bend the knee: knee lift, 30reps
2. leg extended: hamstring curl, 30reps
3. leg extended: touch the floor and lift up, 30reps

Left leg:

1. bend the knee: knee lift, 30reps
2. leg extended: hamstring curl, 30reps
3. leg extended: touch the floor and lift up, 30reps

LEGS, BUTT AND ABS WORKOUT

Workout routine:

1. squat, 30reps
2. alternate lunge back, 30reps
3. alternate cross lunge, 30reps

SQUAT THRUST ON THE BEACH

Workout routine:

• do 30reps of squat thrust

UPPER BODY WORKOUT - SHOULDERS

Workout routine:

1. plié, arms abducted: little circle, 30reps
2. plié, arms abducted: arms up and down (little movement quickly), 30reps
3. plié, arms forward and touch and behind the back and touch, 30reps

TONE YOUR ARMS WORKOUT

Workout routine:

• arms abducted and little circle & sit down and up, 30reps

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GET YOUR BUTT IN GREAT SHAPE Workout

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I asked you yesterday, what routine you would to see today and you have made decision - GLUTES.

There are plenty exercises for glutes, legs, hamstrings.

The beauty of this routine is that you can do this workout at home. You do not need any equipment, only your body resistance. And if you mix it up with my other glutes workouts, you get miracle results, just be patient and consistent. You get rid of fat, cellulite, tighten skin, tone your legs, strengthen muscles. How do I know? It works on me and my friends, clients.

Enjoy the workout and try my other workouts. If you want to make a full workout, then add Abs workout, Upper body or Total Body Workout.

 

Have a great day!

 

Pavla

 

GET YOUR BUTT IN GREAT SHAPE Workout

Recommendations:

• this routine requires balance, you can be holding the bench or the wall to make it easier
• keep your core strong, back flat, stay nice and tall
• do NOT lean forward
• do 3 rounds on each leg
• first do 3 rounds on one leg, after those 3 rounds switch the leg
• if 3 rounds on one leg are too much for you, you can switch it and do one round right leg, then one round left leg, then repeat it again and again. (3 times total)
• do 20 reps of each exercise

Equipment:

• your own body resistance

Right leg - One round:

1. leg back, 20reps
2. leg side, 20reps
3. hamstring curl, 20reps
4. leg side and back, 20 reps

Then have a quick, short rest, and repeat this routine two more times (3 rounds total). Then switch the leg.

Left leg - One round:

1. leg back, 20reps
2. leg side, 20reps
3. hamstring curl, 20reps
4. leg side and back, 20reps

Try to complete 3 rounds on each leg.






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BODYWORK #2

Hello guys,

another Bodywork workout is here for you.

What it Bodywork training about? For new friends of this webpage, it is short, low impact, intensive, conditioning total body training. In 30min you strengthen and tone all your muscles. I like to use light weights (up to 10lbs). Many repetitions and faster pace keep your heart rate in fat burning zone, so while you are shaping your body, you also burn lot of calories and fat.

Bodywork is always divided into two parts, part I (15min) is for warm up and total body training, in part II (15min) the main focus is on glutes and abs.

This way you have a chance to do the class with me each week on regular basis.

 

Enjoy the workout!

 

Pavla

 

 

 

 

BODYWORK #2, part I (15min)

 

 

 

 

 

BODYWORK #2, part II (15min)

 

 

 

 

 

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