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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TRAINING 4: TOTAL BODY WORKOUT - FAT BURN WORKOUT + ABS, #1 (30min)

Hello guys,

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:

1. warm up with jump rope or high knees, 5min
2. push ups, 1 min (goal up to 50)
3. squat x alternate crunch (knee x elbow touch), 1min (goal up to 50)
4. turkish sit up, 1min (goal up to 50)
5. right leg: Lunge forward x touch toes, 1min (goal up to 50)
6. left leg: Lunge forward x touch toes, 1min (goal up to 50)
7. right leg: Lunge back x knee crunch, 1min (goal up to 50)
8. left leg: Lunge back x knee crunch, 1min (goal up to 50)
9. burpees, 1min (goal up to 50)
10. alternate leg side lift, 1min (goal up to 50, elastic band is optional)
11. dips, 1min (goal up to 50)
12. squat x jack, 1min (goal up to 50)
13. Abs: bicycle crunch, 1min
14. Abs: leg lifted and twist your torso, hands touch the ground, 1min
15. Abs: reverse crunch x knees up on your shoulders, 1min
16. the end: jump rope or high knees, 5min

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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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MELT FAT WORKOUT # 6

Hello guys,

Melt fat workout is excellent, intensive 30min interval training that makes you sweat.

Burn calories, melt fat, improve your endurance, develop strength, increase your fitness level. Try this amazing workout that is challenging, but fun!

 

Get the perfect, lean body with me.

 

Pavla

 

 

MELT FAT WORKOUT #6

 

 

 

 

 

Recommendations:

• do 3 rounds
• have a short rest (10-15sec) whenever you need
• stay hydrated, drink water

One round

1. jumping jacks, 1min
2. burpee & alternate chest opened, 1min
3. plank - touch your toes & spider, 1min
4. squat & jump, 1min
5. push ups, 1min
6. side to side jump, 1min
7. reverse push up, 1min
8. side lunge, 1min (you can add knee up and little jump)
9. other leg: side lunge, 1min
10. plank - knee to the side, 1min

 

 

 

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TRAINING 2: TOTAL BODY WORKOUT - MELT FAT WORKOUT #1

Hello guys,

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.  

Let`s workout together!

Pavla

TRAINING 2

MELT FAT WORKOUT #1

One round - 10min

 View on Mobile:

https://www.youtube.com/watch?v=RY_XzSc7Y7U   

Round 2 and round 3

Recommendation:

• interval training
• do 3 rounds
• one round = 10min
• drink whenever you need to
• have a short rest whenever you need between each exercise or rounds
• 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

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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 - LOSE FAT WORKOUTS PROGRAM

 

Hello guys,

 

 

 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:

1. Fat burn or Melt fat workout
2. 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.

If you are beginner, try:

• 60 days Training

http://www.perfectleanbody.com/2012/09/60-days-training-workout-plan.html

• 30 Days Transformation.

http://www.perfectleanbody.com/2012/07/transformation-in-30-days-day-1.html




What are the goals of One week challenge?

• lose some extra pounds
• get more toned in short time - 7 days
• get stronger
• fit in swimming suit
• get in great shape before fitness competition
• look FIT
• have a great workout
• have a great feeling

Why should I do this training program?

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.

Let`s start!

Pavla




TRAINING PROGRAM

• DAY 1

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts.html

• DAY 2

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts_2.html

• DAY 3

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts_3.html

• DAY 4

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts_6140.html

• DAY 5

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts_6.html

• DAY 6

http://www.perfectleanbody.com/2013/04/one-week-challenge-lose-fat-workouts_7.html

• DAY 7

http://www.perfectleanbody.com/2013/04/one-week-challenge-fat-burn-workouts.html



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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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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 6

Hello guys,

every day is a new challenge.

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

1. MELT FAT WORKOUT #1
2. 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:

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

 

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:

1. twist, 30reps
2. knees lifted, alternate elbow x opposite knee touch, 30reps
3. knees lifted x touch the floor with your feet, 30reps
4. plank, alternate side plank, 30reps
5. swing on your back, alternate foot touch, 30reps

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 5

Hello guys,

DAY 5 is here and we feel great!

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!

 

Have a great day, awesome training!

 

Pavla

 

 

 

DAY 5 TRAINING:

1. FAT LOSS INTERVAL WORKOUT
2. FEEL THE FIRE WORKOUT

 

1. FAT LOSS INTERVAL WORKOUT

 

 

Recommendations:

• do 3 rounds
• interval training, so minute by minute
• have a rest whenever you need
• drink whenever you need
• enjoy!

 

One round:

1. jump rope, 1min
2. push ups, 1min
3. jump rope, 1min
4. alternate cross lunge, 1min
5. jump rope, 1min
6. triceps, 1min
7. jump rope, 1min
8. squats, 1min
9. jump rope, 1min
10. plank - feet in x out, 1min

 

2. FEEL THE FIRE WORKOUT

 

 

 

Recommendations:

• do 3 rounds
• have the rest whenever you need it
• drink plenty of water

 

One round:

Right leg:

1. knee in, 1min
2. leg lift, 1min
3. knee in, 1min
4. single leg dead lift x jump, 1min

Left leg:

1. knee in, 1min
2. leg lift, 1min
3. knee in, 1min
4. single leg dead lift x jump, 1min

 

 

 

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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 4

Hello guys,

DAY 4 of One week challenge! 

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

1. FAT BURN WORKOUT + ABS (30min), #3
2. 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:

1.  jump rope, 5min
2. squat x jump, 1min - up to 30reps or more
3. alternate lunge back x knee up, 1min - up to 30reps or more
4. alternate cross lunge x knee up, 1min - up to 30reps or more
5. alternate lunge forward x kick, 1min - up to 30reps or more
6. squat x twist, 1min - up to 30reps or more
7. in plank alternate leg lift, 1min - up to 30reps or more
8. push ups, 1min - up to 30 reps or more
9. reverse push ups, 1min - up to 30reps or more
10. triceps dips, 1min - up to 30reps or more
11. jumping jacks, 1min - up to 30reps or more
12. cross country sky, 1min - up to 30reps or more
13. spider, 1min - up to 30reps or more
14. kicks, 1min - up to 30reps or more
15. push ups, 1min - up to 30reps or more
16. triceps dips, 1min - up to 30reps or more
17. sumo squat, 1min - up to 30reps or more
18. jump rope, 5min

2. SEXY ARMS AND SHOULDERS WORKOUT

Recommendations:

• use 5-8lbs dumbbells
• do 20-30reps of each exercise
• have a short rest between each exercise

Workout routine:

1. biceps curl, 30reps
2. hammer curl, 30reps
3. front raises, 30reps
4. side raises, 30reps
5. alternate dumbbell cross jab, 30reps
6. triceps kickbacks, 30reps

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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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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 2

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

today is the Day 2 of One week challenge! Your second training.

Our goal is to get leaner, healthier, toned and stronger. It is only 7 days of great challenge.

Let me tell you my feelings after the workout of the DAY1. I came to the gym, many people around working out, lifting heavy weights. As I started HIIT- interval training, others were looking at me and  probably thinking that I am crazy:-). I did 4 rounds of Sweat total body workout and then Melt belly fat workout. I felt great, amazing! After the gym I drove home and guess what happened. As I was getting out of the car, I was so sore! My abs were really sore from the training. It is a good sign of hard work!

I am thinking of you guys, how it feels for you .

Today`s training is excellent interval training and abs routine.

 

Enjoy the workout!!

 

Pavla

 

 

DAY 2

1. BOOTCAMP WORKOUT - (HIIT)
2. STRONG ABS WORKOUT

 

1. BOOTCAMP WORKOUT

Recommendations:

• interval training
• do 3 rounds (if 3 is too many, complete 2 rounds)
• do maximum reps in each minute
• have a quick rest between exercises if you need to
• warm up before and cool down after the workout

One round:

1. touch your feet, 1min
2. reverse push up, 1min
3. plié with elbows up: alternate jumping knee up x elbow touch, 1min
4. triceps dip with one leg extended, 1min
5. triceps dip with the other leg extended, 1min
6. plank - one leg: knee in, 1min
7. plank - switch leg and knee in, 1min
8. bird dog gets down (plank x V x push up), 1min
9. Turkish sit up, 1min
10. plank: feet jump in x out, 1min

2. STRONG ABS WORKOUT

Recommendations:

• keep your elbows wide open
• exhale as you contract your abs

Workout routine:

1. central crunches with feet lifted, 100reps
2. alternate side crunch, feet lifted, 100reps
3. one side crunch with legs lifted, 100reps
4. other side crunches with legs lifted, 100reps
5. keep your legs up and lift up your hips, 100reps

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ONE WEEK CHALLENGE - LOSE FAT WORKOUTS, DAY 1

Hello guys,

I hope you had a great Easter!
For many of us, it is a big celebration and also the reason for making delicious, tasty, unfortunately high calorie meals.

Do you think you need to lose some extra fat? Do you want to feel better? Do you want to train harder, but do not know how?
Let`s make one week challenge! Do every day workout of the day and I promise, after one week, you will be feeling stronger, toned, leaner and healthier.
Challenge yourself, do your best and complete the workout!

Do YOU want to have perfect lean body? Simply GO FOR IT!

 

Have a great day and awesome training!

 

Pavla

 

 

 

DAY 1:

1. SWEAT TOTAL BODY WORKOUT
2. MELT BELLY FAT WORKOUT

 

1. SWEAT TOTAL BODY WORKOUT

 

 

Recommendations:

• interval training
• do 3-4 rounds
• warm up before and cool down after the workout

One round

1. jump up, alternate side, 1min
2. alternate front kick x jump, 1min
3. push up x alternate side plank, 1min
4. jump forward x squat down x jump back x squat down, 1min
5. alternate side kick x jumping jack, 1min

2. MELT BELLY FAT WORKOUT, 10min

 

 

 

Recommendations:

• do maximum reps in each minute,
• exhale when you contract the muscle, inhale as you release,
• do not put the chin on your chest, imagine you have an orange under your chin,
• 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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Eating in restaurant - healthy choices

Hello guys,

Life would be so boring, if we would follow all the rules.

Every day I see many people in the gym working out, but somehow their body has not changed. The problem could be diet.

We know very well, that we should eat vegetables, fruits, lean protein, healthy carbs, but it is not always possible, because of many reasons.

One of the reason is that you simply like or have to eat out in the restaurant.

 

How to make healthy choices in the restaurant?

 

Diet tip #1: half of your plate should be vegetables

Diet tip #2: instead of fried food, take grilled or baked food

Diet tip #3: before you eat, drink one full glass of water

Diet tip #4: eat slowly, take your time

Diet tip #5:  if you like cheese, use low fat cheese

 

 

I love Chinese food and eat very often in Chinese buffet. Let`s make healthy choices together, wherever you are.

 

Happy Easter and big hug!

Pavla



Healhty choices in Chinese restaurant

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