BLABLABLA…GO WORK-OUT!

 

It’s Saturday again…that means I’ll give you some new 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 arms (and a little abs)! 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. 10 push-ups
2. 20 lay-down push-ups
3. 15 tricep dips
4. 20 commando’s (10 each side)
5. 5-10 pull-ups (only if you’re at the level you can do 5 or more otherwise just skip the pull-ups)

2 minutes rest

1. 1 minute planking
2. 10 push-ups
3. 30 commando’s (15 each side)
4. 5-10 pull-ups (only if you’re at the level you can do 5 or more otherwise just skip the pull-ups)

2 minutes rest

1. 15 tricep dips
2. 15 push-ups
3. 15 lay-down pus-ups
4. 30 sec planking
5. 5-10 pull-ups (only if you’re at the level you can do 5 or more otherwise just skip the pull-ups)

So if you’re at the level where you can do a few pull-ups (5 or more) please add them at the end of each set! If you’re still struggling to do pull-ups or can’t even do one (no problem at all) just skip them for now and keep doing my work-outs and then you’ll be able to do them in the end.

Happy work-out!

Kisses from Thailand,
Suzanne

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)

 

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