International master of sports in universal combat, UFC fighter and ambassador for the ATHLEX sportswear brand Sergei Pavlovich shared practical guidance on spring training to help athletes look their best come summer. The message is simple: build a training routine that blends strength with cardiovascular work to support both aesthetics and performance.
Pavlovich emphasizes that muscles aren’t just about shape. They play a crucial role in boosting metabolism, which helps the body burn calories more efficiently. In his view, losing weight through diet alone often yields a slimmer silhouette that isn’t as toned. A balanced approach that includes resistance work alongside dietary management leads to more durable results and a healthier overall profile.
For those aiming at steady progress, the athlete recommends a practical split: three resistance sessions paired with two cardio sessions each week, or the reverse if time is tighter. Even with a busy schedule, it’s possible to weave cardio and strength into daily life. A sensible plan might involve 8-12 repetitions per set with free weights, plus 1-2 rounds of full-body, circular functional training to keep the body ready for a variety of movements.
When time is truly limited, Pavlovich suggests short, effective workouts that combine movement and endurance. He notes that eight minutes of light jogging or brisk walking, followed by two quick bouts of faster running, can fit neatly into a one-hour window. Home workouts are also a viable option, using widely accessible, energy-demanding exercises to shape the figure.
One favored warm-up is Jumping Jacks. Performed with feet together, then apart, and a clap overhead, this exercise activates the whole body and primes the muscles for the session ahead. The pace should be strong, with a goal of maximizing reps in 45 seconds. For targeting the lower body, Jump Squats are highly effective. Maintain a straight back, descend until the thighs are parallel to the floor, then explode upward. A subtle foot and knee turn helps engage the hips and calves. When fatigue sets in, traditional squats without the jump remain a solid alternative.
Another foundational movement Pavlovich highlights is the side plank. This exercise builds core stability by keeping the torso aligned while lifting the hips into a straight line. The recommended duration ranges from 60 to 120 seconds on each side. To switch sides safely, players shift support while maintaining a straight body line and a stable pelvis.
Additional exercises noted by the athlete include climbing motions and a squat press. The squat press involves a dumbbell held at shoulder level, feet about hip-width apart. The performer descends into a 90-degree knee bend, exhales as they rise, and presses the dumbbell overhead. This sequence combines lower- and upper-body work for efficient conditioning. A side lunge is also valuable for engaging muscles that aren’t often stressed in everyday activities. Starting from a standing position with dumbbells in hand, step outward into a side lunge, ensuring the bend knee tracks forward while the feet stay parallel. The torso rotates slightly toward the bent leg as the weight is lifted, and the movement is repeated on the opposite side to complete the set.
Together, these movements create a balanced routine that strengthens major muscle groups while fostering mobility and endurance. By alternating intensity and focusing on form, athletes can build a physique that supports both performance and appearance. The guidance reflects a practical philosophy: progress comes from consistent effort, smart exercise selection, and attention to how the body responds over weeks and months.
In closing, the approach outlined by Pavlovich underscores the importance of integrating strength and cardio in a sustainable way. With a clear plan, even a compact schedule can yield meaningful changes in muscle tone, metabolic health, and overall fitness. The focus is on smart, repeatable workouts that build a solid foundation for the summer months ahead.
Russian readers who have questions about footwear choices may find discussions about avoiding socks in certain contexts relevant to foot health and comfort. This reminder complements the training guidance by addressing everyday considerations that can influence motivation and consistency in a training program.