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 is the REST day. Our body needs to recover from the training during the week. 24 hours recovery is needed. Some people need to recover 2 - 3 days.
You asked me if you should exercise when you feel muscle soreness. You need to listen to your body, only you know your body the best. If you are sore after 24 hours of recovery, give yourself more time (2-3 days) to rest. Eat lean protein and smart carbohydrates.
Day 20 of our training is here and it is incredible, how times go by so fast. It is like yesterday since we started 60 days Training program.
You should see results. When you look into the mirror, you see nicely toned and shaped body. Your shoulders, slimmer waist, leaner legs, more rounded glutes. Your endurance and strength is getting better as well.
You asked me, what to do if you want to get leaner legs, firmer inner thighs, more rounded glutes. On my webpage is a section "Glutes" or "Inner thighs". I can guarantee that if you do those workouts, you will see results very soon. It is all up to you, how fast you see results.
In today`s training I use elastic band, but do not panic, if you don`t have it. Simply do the workout without it, you will get excellent workout as well.
Pavla
TRAINING:
TONE YOUR GLUTES / LEGS WORKOUT
STRONG ABS WORKOUT 3
1. TONE YOUR GLUTES / LEGS WORKOUT
Recommendations:
strengthening training
use 5 or 8lbs dumbbells
use elastic band. If you do not have it, simply do the same workout without it.You get great results as well.
One round:
biceps curl & alternating leg side (keep your toes pointing forward), 30 reps
frontraisers & right leg side, 30 reps
hammercurl & left leg side, 30 reps
front raisers & right leg back, 30 reps
front raisers & leftleg back, 30 reps
chest press & alternating legcurl, 30 reps
2. STRONG ABS WORKOUT 3
Recommendations:
this workout routine targets entire core, also glutes and upper body
I hope you all are energized, motivated and ready to lose fat, get in great shape, look and feel healthy. That is our goal. Be healthy, fit and look great. I believe if you are happy inside, you are beautiful outside. Exercise helps you a lot mentally and physically.
Couple words I have to say to Fat burn workouts. Remember, the worst thing is to stop training, because it is too challenging. Modify whenever you need to, slow down, you can walk for couple seconds, but do not stop. In Fat burn workout your heart rate should be elevated all the time and once you stop, your heart rate drops down, then you do not burn as many calories and fat. Keep this on your mind when you train. Never stop, but slow down.
Have a great day!
Pavla
TRAINING:
FAT BURN WORKOUT + ABS (30min), # 13
ABS WORKOUT - TONE YOUR ABS
1. FAT BURN WORKOUT + ABS (30min), # 13
Recommendations:
interval training
do 3 rounds
do maximum reps in each minute
have a quick rest between exercises
challenge yourself
stretch after workout
One round (10min):
jump rope, 2min
sprint runners, 1min
keep your hips low and jump in x out, 1min
keep your hips low and jump up (fast or slow tempo), 1min
push up x alternate shoulder touch, 1min
reverse push up, 1min
kicks, 1min (modify if you need to, do not stop or give up)
arms x alternate foot touch x twist to one side x twist to the other side x back to the foot x down on the floor, 1min
plank: alternate leg lift, 1min
2. ABS WORKOUT - TONE YOUR ABS
Recommendations:
as many reps as you can, go up to 50reps
I use 10kg dumbbell and dip station
Workout routine:
dip station: leg lift, 50reps
dumbbell circle around the belly, 25reps on one side x 25reps on the other side
dip station: V lift, 50reps
plank: touch your feet 4times x spider: touch your feet 4times, go up to 50reps
Training today is fun, great and effective. You can do this routine at home or in the gym.
Do you want to have nice, strong chest? Everybody wants to have firm breasts. How to do it? Simply try upper body workout. If your goal is to build muscles, do less repetitions with heavy weights. If you want to get a toned chest, do less repetitions with light to moderate weights.
Do not miss cardio, that is very important for your health, body and soul. Do you know what activities are the best for burning calories?
Have a great day and go for it!
Pavla
TRAINING:
UPPER BODY - BOOP LIFT WORKOUT
CARDIO - 30min
1. BOOP LIFT WORKOUT
Recommendations:
use 5 or 8lbs dumbbells
do 3 rounds
20reps of each exercise
toning effect: lighter or moderate weights and more reps
building muscle effect: heavy weights and less reps
One round:
pec press, 20reps
chest flyes, 20reps
push ups, 20reps
isometric chest contraction, 20reps
2. CARDIO - 30min
It is one of the most important things you can do for you body and your body deserves it. Cardio is excellent not only for losing weight, building muscle, but also improving your health. Whatever activity that keeps your heart rate elevated is great.
Best activities if your goal is to blast calories and get in great shape:
I hope you have a great day. Over here in Indianapolis the summer is gone for sure, but we still have nice sunny weather. Nice warm weather gives me a lot of energy and motivates me to exercise.
I got really good question from one of you. So, let`s talk about it.
You just bought a membership to your gym, you are so excited, but as soon as you enter the gym, you don`t know, where to start. Lot of gyms offer aerobic classes, spinning classes, aqua classes. I think they all are great to attend, because you can learn the proper form from the teacher and also meet new people, new friends, workout buddies. Definitely try cardio machines like treadmill, elliptical, stair master, rowing machine, stationary bike and others. You can follow Perfectleanbody workout plan. Once you have the workout plan it is much easier to start.
Your training in the gym:
warm up: prepare your body for workout with light cardio (about 10min on cardio machine)
strength training (about 45min)
finish with longer cardio (30-45min) on cardio machine
Training today is very simple, for everyone - beginner or advanced.
In the first part of the training, we work our glutes. It is important to keep the proper form, otherwise you contract different muscles. When you do this routine, think about the heel, keep it higher then your toes and always keep your core tight.
Second part is cardio and I want you to pick up whater activity, that lifts up your heart rate. It does not have to be aerobic activity on cardio machine or jogging outside. It can be cleaning the house, mowing the grass or any other daily activity we do.
What makes you happy? I am thinking how "you" and your results make me happy. It feels so great to hear that you are losing fat, see visible body changes, have more energy and do things that you thought you will never be able to do. And it`s all because of one simple thing that does not cost you anything - exercising. That is the best thing you can do for your health.
Have a great workout and successful day!
Pavla
TRAINING:
BEST STRONG GLUTES WORKOUT
CARDIO WORKOUT
BEST STRONG GLUTES WORKOUT
Recommendations:
use 8lbs dumbbells
place your dumbbells at mid thigh
keep the heel above your toes
do 30reps of each exercise
Right leg
lift up and down, 30reps
hamstring curl, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
kick low, high, higher, 30reps
Left leg
lift up and down, 30reps
hamstring curl, 30reps
little circle to the right, 30reps
little circle to the left, 30reps
kick low, high, higher, 30reps
2. CARDIO WORKOUT - 30min
In this part of the training do some aerobic activity that lifts up your heart rate for 30min. It can be done inside the home, in the gym or outside.
For example:
running
jogging
brisk walking (can be done at home too)
cardio machine
take aerobic class
kickboxing
swimming
cleaning the house (vacuuming, washing windows...)
every day I read different questions/stories from you about fitness, diet or life. I have to say you inspire and motivate me so much!
Today I would like to talk about one of my client, who is absolutely beutiful, but overweight.
We have tendency to think that when we are overweighted we are "ugly". You look at yourself in the mirror and all you can see is your big belly, cellulite on your thighs and glutes, flabby arms. You feel fat, non attractive, instead of going for a walk, run, or to the gym you stay home watching tv and feeling desperate, hiding from others. All your motivation to workout is gone. Because you are focused on your weight, you don`t see the beautiful face, hair, eyes, skin, nails you have.
Head up, there is always way out! It is not easy to lose fat, but it is not impossible. We are here to support each other and get in great shape together.
Training today is hard, challenging, sweaty and simply great! First part is bootcamp - interval training, second part is excellent strengthening routine for your abs. You gonna love this one!
If you haven`t started yet the 60 Days Training program, start today! I promise, you will feel great!
Have a wonderful day!
Pavla
TRAINING - DAY 15
FAT BURN WORKOUT - BOOTCAMP WORKOUT
FLAT STOMACH WORKOUT
1. BOOTCAMP WORKOUT
Recommendations:
interval training
do 3 rounds
do maximum reps in each minute (try to do reach 25reps or more)
have a quick rest between each exercise (5-10sec)
drink whenever you need to
stretch after workout
my total time of this workout was 38min, can you beat me?
One round:
touch your feet, 1min
reverse push up, 1min
plie, elbows up, alternate knee up to your elbow x jump up, 1min
tricep dips x one leg extended, 1min
tricep dips x switch leg, 1min
plank: one leg - knee in, 1min
plank: switch leg - knee in, 1min
bird dog gets down (plank x V x push up), 1min
turkish sit up (try not to touch the floor), 1min
plank: both feet jump in x out (modification: alternate knee in)
2. FLAT STOMACH WORKOUT
Recommendations:
try to do up to 30reps, if you do less, it is ok, we all are different fitness level
keep your core tight, shoulders back and back flat
have a short rest between each exercise if you need to (up to 30sec)
stretch after workout
Workout routine
twist - keep your knees bend and lifted, 30reps (modification: keep your feet on the floor)
