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
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
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
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
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
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:
Hormonal factors - estrogen, insulin, noradrenaline, thyroid hormones and prolactin are part of the cellulite production process.
Genetics - gender, race, slow metabolism, distribution of fat underneath the skin, circulatory insufficiency are associated with cellulite
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
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.
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?
exercise
massage
healthy lifestyle (exercise, eat healthy and drink plenty of water)
How can cellulite be prevented?
eat healthy - low fat food (fruits, vegetables, fiber) help to avoid cellulite
exercise regularly, maintain healthy weight
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:
jump rope, 1min
knee x opposite elbow touch, alternate, 1min
burpees, 1min
reverse lunge, 1min
squat jump, 1min
plié x jump up, keep hips low, 1min
plié, jump in x out, 1min
plank, alternate knee in, 1min
alternate leg kick, 1min
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:
right leg: knee up x lunge forward x knee up x lunge back, 30reps
left leg: knee up x lunge forward x knee up x lunge back, 30reps
squat x alternate leg side lift, 30reps
alternate cross lunge x side kick, 30reps
plié squat x twist to the side x twist back center x twist to the other side, 30reps
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.
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
plié: squat plié (down and up), 1min
plié: squat down x up and alternate elbow x opposite knee touch, 1min
plié : squat down x up and alternate toes touch, 1min
plié: pulse, 1min
plié: down x twist x center x up, 1min
squat x alternate leg lift, 1min
jump rope, 1min
alternate side lunge, 1min
one side: side lunge x knee up (optional), 1min
other side: side lunge x knee up (optional), 1min
alternate side kick, 1min
dead lift (10lbs dumbbells or heavier, lighter), 1min
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:
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
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:
bridge - lift up hips up and down, 30reps
bridge - one leg up to the ceiling, hips down and up, 30reps
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.
I have ready excellent series of Bodywork workouts.
Bodywork training is low impact intensive strengthening routine in which we tone and strengthen all body muscles. Light to moderate weights and high number of repetitions keep your heart rate most of the time in aerobic zone, so you burn fat and calories.
As equipment we are going to use light to moderate dumbbells.
Get in great shape, tone your muscles, improve your posture and balance and start today!
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:
JOGGING ON TREADMILL 30min
TOTAL BODY WORKOUT 1
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:
alternate front step up x knee up, arms are up, 30reps
elevated push ups, 30reps
alternate leg cross over, 30reps
plank: alternate leg and point the floor with your toes, 30reps
triceps dip, 30reps
reverse fly, 8lbs dumbbells, 30reps
elevated side lunge, press down and up, right leg, 30reps
elevated side lunge, press down and up, left leg, 30reps
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
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.
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
how did you do abs challenge - sit ups? How long did it take you to complete all those 50reps?
Today training is painful too.:-)
Do you want to have nice, toned, shaped butt? You need to do two things. Strengthen your butt and do aerobic activity (cardio) to lose body fat.
In today`s training I use kettlebell 20lbs and jump rope. If you do not have it (not everyone has kettlebell), simply find something heavy at home (potatoes, heavy bag...). If you do not have jump rope, modify and instead of jumping do jogging. Can you do 15min jump rope? I am sure it is for most of us great challenge.
use kettlebell 20lb, if you do not have it, use something heavy
15reps of each exercise
3 rounds
One round:
sumo squat x upright row, 15reps
sumo squat x alternate twist row, 15reps
dead lift x upright row, 15reps
leg lift to the side x upright row, 15reps
switch the leg, leg lift to the side x upright row, 15reps
2. CARDIO - 15min JUMP ROPE
Why jump rope? Last time you did jump rope was in elementary school? Or you think it is for kids? The thing is that jump rope is an extremely effective form of exercise. Jump rope use every muscle in the body, especially calf muscles and abs. Your core has to contract hard to stabilize your entire body.
The other great thing about jump rope is that this exercise helps to release your fat burning hormon (HGH). That means when you do jump rope your body releases HGH hormone, which burns body fat like crazy!
Let`s doit! 15min of jump rope. You can also make it more fun and do intervals with jump rope. One minute jump rope and 30sec rest. 1min jump rope and 30sec rest.
You will feel all your muscles after this, I already know!
This workout routine is very simple, easy to follow and believe it or not, very effective. Squats, lunges, cross lunges, dead lifts, plie are one of the best exercises to strengthen your lower body and get rid of cellulite.
As I was on the beach I thought about you guys and wanted to share with you very special moment and atmosphere in Dominican republic. This training takes only few minutes, but if you add warm up routine and stretching, you get a complete excellent workout.
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