60 Days Training - DAY 53

Hello guys,

how are you doing? Are you getting excited about Christmas Eve coming so soon?:-)

I had today one of the most beautiful day I could have with my daughter Sophia. As we woke up and had breakfast, we went to downtown of Brno. We walked a lot and took a train, which was the most exciting moment for her.:-). We had traditional Czech "bramborak" - potato pancake, made of deep fried potatoes with garlic and sausage, ou yes very good, unhealthy food!:-). Then we visited few very old churches with different architecture, so beautiful. I realized how much we walk over here in the Czech republic and how healthy walking is.  

How often do you go for a walk? Try every day walk at least for 30min.

That was my day in my hometown Brno and now back to the training today.  Training has two parts, first one is great high intense energetic workout. I did this video about a year ago and I can proudly say I did great improvement since then. My body is leaner and more defined. I gain strength and I can do more reps in shorter time, that means I am more fit and my fitness level is higher.

Sometimes we are not patient and want to see results early, but if you work hard for what you want, you reach your goal.

Consistency, patience and motivation is the key to your success.  

 

Have a great, fun day!

 

Pavla

 

 

TRAINING:

1. TOTAL BODY WORKOUT 2
2. ABS WORKOUT - GREAT ABS WORKOUT  

 

 

1. TOTAL BODY WORKOUT 2

 

 

 

Recommendations:

• beginners complete one round
• advanced: 4 rounds
• warm up before the workout
• cool down and stretch after the workout
• use weights 5lbs or 8lbs

One round:

1. arms up and holding weights, jogging with high knees, 1min
2. squat x press over head, 2min
3. plyo jacks, 1min
4. squat thrust, 2min
5. push up x feet in and out, 1min

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. ABS WORKOUT - GREAT ABS WORKOUT

 

   

 

 

Recommendations:

• do 30reps of each exercises
• do up to 3 rounds
• use ketllebell 20lbs or heavier
• whenever you need to, switch to lighter weights (I use 5lbs dumbbells)

  

Workout routine:

1.  woodchops, 30reps
2. cross woodchops one side, 30reps
3. cross woodchops other side, 30reps
4. side woodchops, 30reps

 

 

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60 Days Training - DAY 52

Hello guys,

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:

1. jump rope, 1min
2. squat side x squat center x squat side, 1min
3. jump rope, 1min
4. alternate lunge forward position, pulse for 4 counts, jump up and switch, 1min
5. jump rope, 1min
6. standing side crunch (elbow x knee touch one side), 1min
7. jump rope, 1min
8. 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.




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60 Days Training - DAY 51

Hello guys,

 

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:

1. BEST GLUTES WORKOUT
2. CARDIO - 30min walking

1. BEST GLUTES WORKOUT

Recommendations:

• keep your back flat
• shoulders back
• core tight and strong

Workout routine:

1. alternating reverse lunge, 10 reps
2. right leg reverse lunge and knee up, 10 reps
3. right leg reverse lunge and kick, 10 reps
4. right leg reverse lunge and side kick, 10 reps
5. right leg reverse lunge and twist and back up, 10 reps
6. left leg reverse lunge and knee up, 10 reps
7. left leg reverse lunge and kick, 10 reps
8. left leg reverse lunge and side kick, 10 reps
9. left leg reverse 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.

 

 

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60 Days Training - Day 50

Hello guys,

I am so proud of you, each of you. Fitness is a big part of our life. Everything is much easier if we are fit.

Christmas and New Year is almost here. Because you workout regularly during the year, it is much easier for you to stay in great shape. And if not, you can always start today.

Training today is excellent for you. Start your day with intense, fat burning workout and follow with abs routine. If you want to feel great, look great, be fit and healthy, this training is perfect for you.

 

Enjoy your day and workout!

 

Pavla

 

TRAINING:

1. FAT BURN WORKOUT + ABS, # 6
2. ABS WORKOUT - SIMPLY GREAT WORKOUT

1. FAT BURN WORKOUT + ABS, # 6

Recommendation:

• interval training
• do 3 rounds (21min total)
• remember, we all are different fitness level, do up to 3 rounds
• do maximum reps in each minute
• have a quick rest between exercises (5-10sec)
• stretch after workout

One round:

1. low jumping jack, 1min
2. push ups, feet in x out, 1min
3. squat x jump, 1min
4. alternate cross lunge back, 1min
5. kicks, 1min
6. knee x opposite elbow touch, 1min
7. switch knee x opposite elbow touch, 1min

2. ABS WORKOUT - SIMPLY GREAT WORKOUT

Recommendations:

• keep your core strong
• enjoy it!

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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60 Days Training - DAY 49

Hello guys,

this day should be your REST day. Especially during the winter time, I like to take sauna for at least two hours. Go for massage, pedicure, manicure, go for a nice walk. Do whatever that makes you relaxed and happy.

I like to spoil myself this day. I eat something sweet, that I do not normally eat. It is my special day and I try to keep it special. If you have something everyday, it is not special anymore. 

I like going out, so I go out to the club and dance for couple hours. I like to spend the day with loved ones. No stress and no hurry.

 

Enjoy your day and have fun!

 

Pavla

 

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60 Days Training - DAY 48

Hello guys,

 

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:

1. squats, 50reps
2. plié - lift up heels up and down, 50reps
3. plié - keep heels up and go low, pulse down and up, 50reps
4. squat plié, 50reps
5. 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:

1. side plank: arm and opposite foot touch, 30reps
2. lean your body back, lift up your feet and do the half circle down and straight up, up to 30reps
3. switch side - side plank: arm and opposite foot touch, up to 30reps

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60 Days Training - DAY 47

Hello guys,



 



how are you?

For couple days I have not updated my webpage. My computer was broken and I lost all the videos and nice pictures. I got the new computer and started again.

I am also working on a new project and I hope you will like it. I was also working on myself, going to the gym and did workouts every day. I feel much stronger, better and healthier. My training is never boring and the routine is steady cardio for couple minutes, weight training (body weight or light to moderate resistance) and intervals.

Once you get in that circle than it is easy, but beginning is always so hard. Remember, it takes weeks and months to build up your fitness level, but days to lose it.

Let`s start today with Fat burn workout plus abs, all in 30min and then finish with cardio - walking for half an hour.

Have a great workout!

Pavla:-)



TRAINING:

1. FAT BURN WORKOUT + ABS (30min), # 6
2. CARDIO - brisk WALKING, 30min

1. FAT BURN WORKOUT + ABS (30min), # 6

Recommendations:

• do as many reps as you can in each minute
• do two rounds
• track your results
• have a quick rest between each exercise (10-15sec)
• enjoy it!

I. One round (10min) - do it twice (20min total)

• jump rope, 5min
• squat x leg lift x squat x leg lift, 1min
• in plie keep your hips low and jump knees in x out, 1min
• squat down x alternate leg lift x squat up and jump, 1min
• kicks, 1min
• plank: one leg: knee in x out x leg lift, then switch the leg, 1min

II. Abs (5min)

• bicycle crunch, 1min
• in center crunch position climb up, 1min
• alternate ankle touch, 1min
• plank: alternate knee cross, 1min
• spider, 1min

III. Finish with jump rope, 5min


2. CARDIO - BRISK WALKING 30min

Do not skip this part of the training. It is very nice exercise, simply go for a walk. Faster you go, more calories you burn. Your body deserves every day 30-45min cardio. To make it more challenging take weights and walk with it.

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