Hi there,

Since the sun is out and all the dutchies are probably feeling hot because the temperatures are rising here, it’s the perfect time to talk about that beach body! 

Feeling hot hot hot…it’s time to show your body again ! Uh-oh, that also means our dry and pale winter skin butts and bellies has to be prepped. So it’s the perfect time for some excercise tips/ideas to work that ass and to get it beachproof!

As promised I’ll give you – Once in two weeks on Saturday.- some inspiration for a 30 minute work-out you can do at home. Do these exercises three times a week for 2 weeks and then my new post with new excercises will be published and you’ll get new exercises for the next two weeks. Ok, here we go!!

First: You must be warmed up before starting! I recommend 10 minutes of fast walking if you’re a beginner(6-7 km/h) or what I do myself 10 minutes of running (14 km/h)
The following training is to train your abs and butt! It consists of 3 sets of 10 minutes. In between two sets you’re allowed to take 2 minutes of rest. So including warming up it takes only about 45 minutes.

Set your timer and repeat the following exercises for 10 minutes:

1. 20 normal squats (you can do them weighted for advanced sporters)
2. 10 push ups
3. 15 jump-squats 
4.  20 sit-ups

2 minutes rest

1. 15 push ups
2. 20 tuck jumps (for an example there’s a video on my Instagram)
3. 1 minute planking

2 minutes rest

1. 15 jump-squats
2. 30 seconds planking
3. 30 normal squats
4. 15 sit-ups 

You’ll definitely sweat and feel good after you finished this work-out:)! You can always contact me for questions !

Happy work-out!

Lots of love,

Where can I buy this ?

Sportswear: top: Nike / Pants: H&M /shoes: Nike 

Follow me on Instagram Facebook – Bloglovin 
PH : Piet Kampers

thanks to my gym: Welness & Healthclub Newstyle (website)

ps. The winner of the socks give-away is Astrid Hendriks! Congratz! I’ll contact you !


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