60 Days Training - DAY 5

Hello guys,

training today is not easy, I have to say that. First part of the training is fat burn workout and other part is abs routine. But "no pain, no gain".:-)
You asked me about cellulite, what exercises help to reduce cellulite. It seems this problem bothers us all. There are over 90% people with cellulite, women or men, younger or older, overweight or slander. Cellulite commonly appears on your thighs, legs and buttocks and we are not happy about that.
You can fight against cellulite a lot. Change your life to heatlhy one.

1. Drink plenty of water, proper hydration is crucial to your body`s overall well being. Eat more fresh fruits and vegetable, whole grains. Increase consumption of cold-water fish (salmon). Avoid of salty food, fried and fatty food, soda and smoking.  
2. Exercise helps a lot. Strenghtening workouts and cardio exercise are great to eliminate your cellulite.
3. Treat yourself to a massage once a month. Massage improves circulation, reduces stress, and breaks up lymph and fat deposits. Even a five-minute self-massage of affected areas can help. For best results, use massage lotion or oil and gently knead cellulite.

Come to join me to my facebook page "Perfectleanbody". There we can share our passion about fitness. Feel free to ask me any questions concerning fitness or diet.
You inspire me and we are in this all together!

Have a great day,

Pavla


DAY 4 TRAINING:

1. FAT BURN WORKOUT 30MIN
2. ABS WORKOUT - GREAT DEFINED ABS WORKOUT

1. FAT BURN WORKOUT 30MIN

 

Recommendations:

• if you have at home elastic band, use it. Elastic band is awesome for toning legs, triceps, chest, shoulders, back, abs. If you do not have elastic band, you can use dumbbells or find something heavy to hold.
• do 30-50reps of each exercise, number of reps depends on your fitness level.
• try to move quickly from one exercise to another.

Training:

1. high knees, 1min
2. jumping side lunges, 1min
3. pendulum, 1min
4. alternate jumping leg lift, 1min
5. back pull down, 30-50 reps
6. front pull down, 30-50reps,
7. right leg: leg lift, 30-50reps
8. left leg: leg lift, 30-50reps
9. squat x jack, 30-50reps
10. burpees, 30-50reps
11. alternate cross lunge, 30-50reps
12. push ups, 30-50reps
13. one arm: triceps extensions (using elastic band), modification: use dumbbells or dip exercise, 30reps
14. switch arm: triceps extensions, 30reps

Finish with 5min jump rope.


2. GREAT DEFINED ABS WORKOUT

Recommendations:

• do 20 - 30reps of each exercise
• do not stop, whenever you need to, modify

Workout routine:

1. oblique arm sweep, 20-30reps
2. knee drops, 20-30reps
3. side plank and hip touch the ground x lift, 20-30reps
4. switch side, side plank and hip touch the ground x lift, 20-30reps
5. reverse crunch x legs lift up and reach, 20-30reps
6. hip lift, 20-30reps
7. bird dog x alternate leg back, 20-30reps

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60 Days Training - DAY 4

Hello guys,

I want to give you more energy, power and inspiration to your fitness life.

It is amazing, how our body changes if we workout. Exercise is the best way how to get rid of those extra kilos/pounds and fat for once and all. Getting started is always difficult. People who exercise regularly look healthier, happier, more attractive and younger.

I want to share with you an experience I have with my client. This gentleman I met couple weeks ago. His fitness level was not good at all and he was out of shape. He was and is very serious about losing weight/fat for healthy reasons. I started to train him three times per week.  I helped him with his diet and recommended cardio - walking every day for at least 30min. In three weeks something amazing happened. This gentleman has changed a lot. He is again full of energy, happier, more fit, stronger, looking younger and feeling much better. You can see his body transformation in three weeks. There is a photo of him taken the first week, second week and third week.

This gentleman is truly inspiration for others, who think they can not lose weight. Fight for what you want, never give up. If you really want it, you get it.

Training today is very simple, easy to follow and effective. The main focus is on your upper body. In the video I use 5lbs dumbbells, but if you are already trained and strong, go ahead and use heavier weights. Second part of the training is cardio. Do not skip this part! Go for a walk, jog at least for 30min. If you attend the gym, then do at least 30 min of any cardio on the cardio machine (stair master, elliptical, treadmill, stationary bike....). Some of you asked me, what is stair master. I am posting a picture of stair master for you.

 

Have a great day,

 

Pavla

DAY 4 TRAINING

1.  UPPER BODY WORKOUT - ABS AND CHEST WORKOUT
2. CARDIO - 30MIN - walking, jogging, swimming or cardio machine

 

1. ABS AND CHEST WORKOUT

 

 

Recommendations:

• do 15reps of each exercise
• do 3 rounds
• use 5lbs dumbbells (or heavier if you want to)

One round:

1. push ups, 15reps
2. chest press, 15reps
3. side plank x roll under and up, 15reps
4. chest press, 15reps
5. side plank other side x roll under and up, 15reps
6. knees in and out x open and close your chest, 15reps

2. CARDIO  - 30MIN
This part of training is very important. You should do cardiovascular exercise every day at least for 30min. Do not skip this part of the training!

Do at least 30min of:
a) walking with dumbbells
b) jogging
c) cycling
d) swimming
e) cardio machine

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60 Days Training - Day 3

Hello guys,

training today is great. You are in this with me, so I hope after you read this page, you do the workout. I promise, you will feel great!

You asked me how many calories you can burn in the training. Everyone is unique, so we burn different amount of calories. It depends on your weight, the activity you are doing and the intensity level which you are exercising. Intensity level is very important. If you exercise at a higher intensity level, you will be working harder, expending more energy, burning more calories and fat than someone who is not working as hard.

Training today has two parts again, total body workout and abs workout. In total body workout I recommend to use 5lbs dumbbells. In abs workout I use 8lbs dumbbells and it`s a great routine in standing position.

Maintain proper posture, so keep your back flat, shoulders back, pull in your abs.

 

Let`s have fun with the training and enjoy it!

 

Hugs,

 

 

 

Pavla

DAY 3 TRAINING:

1. TOTAL BODY WORKOUT 3
2. ABS WORKOUT 1

1. TOTAL BODY WORKOUT 3

Recommendations:

• use 5lbs dumbbells (or heavier)
• 20reps of each exercise
• keep the proper form: shoulders back, core strong, back flat
• beginners complete 1 round
• advanced 2-3 rounds

One round:

1. squat down with alternating arm up, holding the dumbbell, 20reps
2. one leg: side lunge x reach dumbbells up, 20reps
3. switch leg: side lunge x reach dumbbells up, 20reps
4. woodchops, 20reps
5. squat x alternate twist, reach up, 20reps

2. ABS WORKOUT 1

Great workout routine for your abs in standing position.

Recommendation:

• use 8lbs dumbbells
• keep your core strong
• do 20reps of each exercise

Workout routine:

1. plie position, arm circle, keep your back straight and go all the way down and up, 20 reps
2. plie position, arm circle to the other side, keep your back straight and go all the way down and up, 20 reps
3. one side: elbow and knee touch, 20 reps
4. other side: elbow and knee touch, 20 reps
5. twist (do not move your lower body), 20 reps
6. zig zag (do not move your lower body), 20 reps

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60 Days Training - DAY 2

Hello guys,

I hope you enjoyed your training yesterday and are ready for today`s workout.

Today we are focusing on lower body, especially glutes, thighs, hamstring and also abs. Then we finish our training with cardio. Strengthening exercises are excellent for toning muscles, cardio is great for burning calories and fat.

It is bodyweight training, but if you want to make it more challenging, let`s add 5lbs or 7,5lbs dumbbells. 

Enjoy the workout, don`t forget to stretch after the training, you need to be fit and ready for tomorrow! 

Pavla

 

DAY 2 - TRAINING

1. GLUTES WORKOUT
2. CARDIO WORKOUT 10min

 

1. GLUTES WORKOUT

 

 

 

Recommendation:

• It is a great combination of exercises, bridge position is one of the best for strengthening your glutes, hamstring, but also abs
• "Pavla pelvis special" is awesome exercise too, keep the proper form
• it is a lot of repetitions, have a rest (20-30sec) between each exercise
• Try that, you gonna feel it!

 

Workout routine:

1. bridge position - pelvic thrust, 20reps
2. bridge position - single leg extention pelvic thrust, 20reps - right leg
3. bridge position - switch the leg, 20reps 
4. bridge position - eleveted pelvis single leg bycicle kick, 20 reps - right leg
5. bridge position - switch the leg, 20reps
6. bridge position - elevated pelvis knee in and out, 20 reps - right leg
7. bridge position - switch the leg, 20reps 
8. Pavla pelvis special - great exercise that makes your glutes strong and lean, very simple movement, as you lift up the foot you should feel it in your glutes not in your hip flexors . Keep lead leg at 90° angle, back leg bend at the knee at the 90° angle toes pointing backwards, lift your back knee. Modifications - keep the foot on the floor the whole time and only lift up the knee. 20 repetitions on each leg.

 

 

2. CARDIO WORKOUT - 10min
 

 

Recommendations:

• do 2 rounds (if you have time and your fitness level is high, then do 3 rounds)
• if it is too challenging for you, do not give up, but modify

 

One round:

1. jogging, 1min
2. jumping jacks, 1min
3. cross country sky, 1min
4. twist, 1min
5. high knees jogging, 1min

 

Cardiovascular activity, also called as aerobic exercise or cardio is very important to lose fat, burn calories. It is activity that involves the large muscles like legs and helps your heart and lungs stronger. Cardio has lots of benefits like lowering your blood pressure, burn fat, burn calories.

 

 

 

 

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60 Days Training - DAY 1

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

here we are again. As we finished 30 days Transformation, we want to continue and follow healthy active life.

Our goal is to get our body in great shape. If you are already in great shape, then you want to keep it, right? Your body is like your "car". If you take a good care of your car, it looks nice for a long time. The same is with the body.

We have two months to get leaner, more fit, stronger and happier. And it is all possible, you just have to believe in yourself. Watch your diet, you should never be starving. Eat heatlhy food regularly, in moderation. Always prefer lot of fruit, vegetables with each meal.

You can send me photos of your body changes if you want to. Every day find the time to workout, it can be early in the morning, lunch time, afternoon or evening.

Training today has two parts. One is Fat burn workout + Abs, # 10 and the second part is Abs workout - simply great. After training make sure you stretch, because I do not want you to be sore. You need to be ready for the Day 2.
It is bodyweight training, except for the jump rope (you can modify with jogging or marching) you do not need any equipment.

Challenge yourself, believe in yourself, do your best, get started today, now!

You are in this with me!

 

Lots of energy and power to all of us!

 

Pavla

 

 

DAY 1 - TRAINING

1. FAT BURN WORKOUT + ABS (30min), # 10
2. ABS WORKOUT - SIMPLY GREAT

 

 

1. FAT BURN WORKOUT + ABS (30min), # 10

 

 

Recommendation:

• challenge yourself
• do maximum reps in each minute
• push yourself hard, but listen to your body, only you know your body the best
• you can have a quick rest between each exercises (5-15sec)
• track your results
• whenever you need to, modify
• drink whenever you need to drink
• stretch after workout

 

One round:

I. Fat burn workout - 2 rounds

1. jump rope, 5min (modify high knees jogging, or fast marching)
2. alternate side burpee (modify squat down, step out and side x step in center and stand up), 1min
3. mountain sky climber, 1min
4. alternate lunge back x twist x twist back x up, 1min
5. squat x alternate knee and opposite elbow touch, 1min
6. plank - alternate foot x hand touch, 1min

II. Abs workout - in standing position

1. jab x cross x jab x knee up, 1min
2. switch arms, jab x cross x jab x knee up, 1min
3. zig zag, 1min
4. twist, 1min
5. 4 counts zig zag x 4 counts twist, 1min

III. Jump rope, 5min

 

 

2. ABS WORKOUT - SIMPLY GREAT

Workout routine:

1. crunches, 30reps
2. alternating leg V ups, 30reps
3. bicycle with both legs together, 30reps
4. lying double knee raise and straight leg extension, 30reps
5. lying side to side ankle touch, 30reps
6. plank and alternate leg lift, 30reps
   
    

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Fat burn workout + Abs (30min), # 10

Hello guys,

Are you busy, always short of time? Then Fat burn workout is excellent for you.
"HIIT" - high intensive interval training is considered as one of the best for losing fat fast.  

During this year I have been doing Perfectleanbody`s workouts and have to say that I improved my endurance so much, I am also stronger than a year ago. Except for visible body changes how do I know that I am stronger? After each workout I track my results and compare it to new results. That way I can see improvement. For example I am struggling with push ups and about a year ago I could do 15 nice push ups.  Nowdays I can do nice 30 push ups and that is a great sign of improvement.

Try this workout routine, if it is too hard for you, modify whenever you need to. Instead of jump rope keep jogging or walking. Challenge yourself and believe in yourself.
Only you can change the way you look and feel, let`s change it now!

Have a great day,

Pavla

 

Recommendation:

• challenge yourself
• do maximum reps in each minute
• push yourself hard, but listen to your body, only you know your body the best
• you can have a quick rest between each exercises (5-15sec)
• track your results
• whenever you need to, modify
• drink whenever you need to drink
• stretch after workout

 

One round:

I. Fat burn workout - 2 rounds

1. jump rope, 5min (modify high knees jogging, or fast marching)
2. alternate side burpee (modify squat down, step out and side x step in center and stand up), 1min
3. mountain sky climber, 1min
4. alternate lunge back x twist x twist back x up, 1min
5. squat x alternate knee and opposite elbow touch, 1min
6. plank - alternate foot x hand touch, 1min

II. Abs workout - in standing position

1. jab x cross x jab x knee up, 1min
2. switch arms, jab x cross x jab x knee up, 1min
3. zig zag, 1min
4. twist, 1min
5. 4 counts zig zag x 4 counts twist, 1min

III. Jump rope, 5min

 

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60 days Training - Workout plan

Hello guys,

 

 

 

 

 

 

 

 

 

 

 

 

The new month is here and with the new month we can set a new fitness goal to reach.

In the next two months I post every day workouts you can follow.

I try to change the workout plan once in a while to avoid "plateau". What is "plateau" in fitness? It happens almost to everyone and simply said it means your body does not like to lose weight. It occurs when you no longer lose weight despite continuing with your exercise and heathy eating habits.

Workout plan in 60 days Training is different from 30 days Transformation. Yes, our fitness goal is the same to reach as was in 30 days Transformation, but in 60 days Training we have more time to lose weight and get the perfect lean body.  

In 60 days Training the workout plan is focused every day on different part of your body. Our goal is to lose fat, get in great shape, be fit, healthy and more energized.

Follow my workouts and fit tips, change your life to active, happy one!

 

Have a great, lovely day

 

Pavla

 

 

 

 

 

 

 

 

 

 

 

 60 DAYS TRAINING - Workout plan
 

 

 

WORKOUT PLAN - 60 DAYS TRAINING

 

MONDAY

• Fat burn workout
• Abs workout

TUESDAY

• Glutes workout
• Cardio 10min

WEDNESDAY

• Total body workout
• Abs workout

THURSDAY

• Upper body workout
• 15min cardio

FRIDAY

• Fat burn workout
• Abs workout

SATURDAY

•  Glutes/Innerthigh workout
• Abs workout

SUNDAY

•  rest day, relax

 

 

 

 

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