Gorgeoussssss 🙂 we start the year with a new training program. Well, well, well 🙂 I have a great feeling for 2015! The wine really helps 🙂 🙂 🙂 .
There are new and familiar workouts. Soon I will add 1 workout per week with bigger weights and we will start to pull ourselves on pull-up bar, but I still work on these workouts.
I shot 2 workouts like these, but I want to have some workouts in advance, if something unexpected happen. In the end of the week I will add a workout with bigger weights, maybe. Our goal is to become stronger without building huge muscles.
I also DO NOT want to have huge muscles, but I want to be strong. The two things kind of contradict to each other, but there is a decision 🙂 Big weights workouts will be rarely, because WOMEN CAN BUILD MUSCLES, and we will use this power to shape our butts.
The goal is in the summer to see significant change in Butts. I see change in my butt. Some followers of the blog sent me photos after the 90 day challenge and definitely there are changes in the back side 😀 But for greater changes we will add weights.
I see change in the form of my butt when I add many raises back and side, so the squat is not the best home butt exercise. Maybe because I don’t do squats with big weights, maybe… Squat is not the best home exercise for butt. Bret is right 😉 We will do raises after raises in Callan Pinckney way, I also think to add weights to the ankles.
Soooo, the new training program for the whole week, I post at a time 🙂 My goal is on Friday to have the plan for the next week, BUT I have to organize my tasks and then things will happen.
DAY 1 – strength
Both levels have 1 workout only. You can do the yoga part if you want. Or do the yoga on your rest day.
Level 3 List with the exercises.
Level 2 List with the exercises.
Thighs and back stretching yoga
DAY 2 – yoga
This yoga workout is difficult. I also can’t do all of it, but I do as much as I can. It doesn’t bother me at all that I can’t do some asanas. If I practice regularly I will can. I couldn’t raise my legs 1 time from lying position to work for abs, and now I can do 20 reps. So if you work for something regularly, it will happen in the end. When doing standing on arms, I usually move myself near to the wall and I try to do something helping with the wall. Even when I miss the impossible (for me) poses it’s a great yoga-workout. Try it if you want something really serious.
Yoga with Nora, I adore her aura 🙂 Both levels 2 and 3 can do these practice. If you are in stretching mood.
This is yoga for totally beginners.
This is 30 day yoga challenge, short videos, you can add 1 video to the daily workout.
DAY 3 – cardio or HIIT
Level 3 List with exercises.
If you are in mood for something really hart, try the level 3 workout with shorter intervals of the level 3 but longer than level . So you will push yourself to go to the next level. Don’t worry if you modify the exercises. The most important is to do even 1 rep in the difficult way or to try the longer 30 seconds intervals. When you heart rate higher too much, stop the video, walk around the room. When you are ready, start the workout again. This is the way to go to the next level gradually. It’s normal to be difficult for you, or to think to quit the workout – these are games of your thoughts of your mind, don’t lose the game 🙂
If you want an easier version. List with exercises.
DAY 4 – do do
Level 3 List with exercises.
Level 2 List with exercises.
Instead of chituranga, do plank, BUT not from knees. Or do chituranga from knees. Do the video 4 times for 20 minute workout. After every 5 minutes take 1-2 minute rest. The rest is walking around the room, slowly run in place.
DAY 5 – strength and cardio
Level 3 – do the video 2 times. List with exercises.
Ниво 2 – do the videos one after the other and then repeat them.
DAY 6 – yoga
We sit in front of computers all day long and we really harm our backs, butts and thighs. My goal is to do it in a different way. We will torture them in the good way. This video is for mobility in the upper part of the back. I am a huge fan of Tim!!! Great explanations. Please, listen to what he says and try to do what he tells you. There is difference if you just do something or you do it when you tighten your inner thighs, for example. Or when you breath in and out. Maybe in the beginning it will be difficult to listen to the instructions BUT listen and REALIZE. It’s not important to do something, the goal is to REALIZE and GUIDE your consciousness.
DAY 7 – yoga
Long Sunday yoga 🙂
Well, what do you thing of the program? Do you like it? Or not?