Hi babes!

Since I finally found my motivation back, I’m happy to say I’ve made a workout for all of you! It’s a full body workout and it will not take you longer than 30 minutes, unless you want to do more of course. Let’s have a good sweat! You ready?

So first of all, let me explain my way of working out. I love short but intense workouts. I hate it when I’ve got to stay in the gym for 2 hours before I’ve done something that actually makes a difference.

Ok, let’s get sweaty together ok?

I used a Swiss ball for a few exercises but you can leave it out or use a towel in stead (on the floor without mat).

So I like to work with the system 14-1-14 which means: 14 minutes workout followed by 1 minute rest and end with 14 minutes workout.

First 14 minutes: 

Repeat these exercises until the 14 minutes are complete!

  • 15 pike plank with a Swiss ball. (Adjustable with a towel, sliders or just without any equipment.) Go into plank position with or without a Swiss ball. Engage your core. Keep everything tight. Pull you butt upwards to the sky with your abs and release. Always keep a straight back.

  • 15 plank with leg variation. Left toes touch the ground quickly, back with both feet on the Swiss ball. Repeat on the other side. Keep a straight back. Keep a tight core.

  • 15 plank crunches on a Swiss ball. Stand in plank position and pull your legs towards your chest. Keep your back straight and tighten your abs.

  • 20 single leg raises per leg. You can use weights but it’s no obligation. I just like the extra difficulty it gives.

  • 30 skaters (no weights!) it’a actually jumping from one leg onto another.

1 minute break

Take a short break. Keep breathing and keep on moving. Just walk around slowly so your muscles don’t cool down. Have a small drink. Not to much as it can make you nauseous.

Second 14 minutes 

  • 30 Donkey kicks per leg. If you don’t have any ankle weights, you can use normal weights / a bottle of water and put them in your knee pleat or you just do plain donkey kicks. Keep a flat back.

  • 30 fire hydrants. I like to refer to the excercise that looks like a dog that’s taking a leak ?. It burns though! Also no weights required! Keep your back straight and engage every muscle.

  • 30 back half moon leg lifts (or something like that). Also with or without weights.

  • 15 straight leg sit ups (with or without weight). I used a 5 kg weight.

  • 20 glute bridge. Also with or without weights.

You’re done! Don’t forget to stretch, eat some protein and take a shower ???

Great job you guys!

What’s your favorite and least favorite exercise? 





Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.


28   117
37   133
24   128
35   148
19   75
24   152
31   148
22   154
31   160
18   132

Follow on Instagram