KICK YOUR ABS WORKOUT

Hello guys,

Do you want to get strong, define abs? Are you tired of crunches on the floor? Want to incorporate new abs to your abs routine?

If you said yes, then you will love this routine. It is very simple, easy to follow and effective. You will see results very soon as you strengthen your abdominals.

 

Enjoy the workout and your tight abs afterwards!

 

Pavla

KICK YOUR ABS WORKOUT

Recommendations:

• do 20reps of each exercise
• do 4 exercises on one side, than switch

Routine:

Right leg:

1. side crunch, 20reps
2. center crunch, 20reps
3. circle crunch, 20reps
4. side kick, 20reps

Left leg:

1. side crunch, 20reps
2. center crunch, 20reps
3. circle crunch, 20reps
4. side kick, 20reps

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My life - HAIR transformation BEFORE & AFTER

Hello guys,

Yesterday I had really nice day and want to share it with you.

I went to the hairdresser and treated myself very nicely and that is important for a woman once a while. Ok, I skipped men, you need your own time too.:-).

I went to the hair salon to meet Olga, who is amazing, talented hairdresser. I was so happy afterwards, she did excellent job. I would never ever be able to style my hair so fancy and pretty. At least yesterday my hair looked so good, because my hair is always sweat and in ponytail.:-)

I have a tip for you. Whenever you are feeling down, do something for yourself. Do whatever makes you happy, because YOU deserve it!

 

Hugs,

 

Pavla

Going to hairdresser - my HAIR transformation

Going to hairdresser - my hair BEFORE

Going to hairdresser - my hair AFTER

RESTROOM  - AFTER hairdresser

 

 

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STRETCHING ON THE BEACH - BIKINI MEXICO

Hello guys,

you know I always mention: do not forget to warm up, cool down and stretch.

And I say it again and again. Stretching is so important, makes you flexible, limber, leaner, younger. It should be part of your workout routine every day.

My mother does every morning yoga - stretching. I was always wondering why she does that. But as I was more serious about fitness, I realized if I want to workout every day, I need to stretch every day.

Sometimes I wake up in the morning and feel pain in my lower back. It really helps me to stretch, to release the pain and become more flexible and ready for workout. This routine is very simple and it helps me, so it could help you too when you are not feeling perfect.:-)

 

Have a great day and do not forget to stretch!

 

Pavla

 

 

 

STRETCHING ON THE BEACH - BIKINI MEXICO

 

 

 

 

 

 

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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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My life - vacation in Mexico

Hello guys,

I love to travel, meet new people, new culture and new adventure.There are so many places on my "wish list".

Since I was a child I always wanted to visit Mexico. It was my dream.

I grew up when Eastern Europe was under communism. We were not allowed to travel and we could not buy many things (we had bananas twice a year - for Christmas and Easter), hard to believe.

I kept dreaming of travelling around the world. Dreams come true....

This time I had a chance to visit Los Cabos.

 

If you have a dream, keep dreaming, work hard and go for it. Dreams come true...

Pavla

 

 

LOS CABOS - Airport

 

 

 

Hotel resort - Los Cabos

 



 

 

 

 

 

 

Tips how not to overeat

 

 

 

Beach in LOS CABOS

 

 

 

Beach in Los Cabos - happy Wednesday

 

 

 

 

My favorite spot

 



 





 

 

My hotel room

 

 

 

 

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