WITH YOUR OWN WEIGHT

When I have done my round in Vondelpark on the weekend I like to do some extra exercises at home to give my body a little boost. Did you know that you can also create an amazing workout without weights? Training with your own body weight is a very good way to become healthier and build muscle mass. It may seem like you need to hang onto weights to see results, but even with just your body weight, you can create a killer body. And how great is that, because you can do your workout anywhere. Additionally, the chance of injuries is much smaller if you leave the dumbbells on the racks., With this routine, you give your whole body a boost. Perform each exercise ten times (the plank for 60 seconds) and repeat the whole round at least five times. Trust me, you will feel it.

Plank.

I am a huge fan of the plank

as an exercise and do it every morning. Why? Quite simple: when it comes to exercises that give you a lot in a relatively short time, the plank is one of the best exercises. Push-up Push-ups, also known as press-ups, are one of the oldest and most well-known exercises for building strength. And don't think that push-ups are only for men. If you find this a difficult exercise, I recommend doing it on your knees at first. You will see that you can develop a lot of strength in a short time and can continue on your toes.

Prisoner squat

The squat is one of the best exercises for building more strength, provided you maintain a good posture. You have two variations: the mid-squat where your toes point forward and the focus is on the front of your thighs, and the wide squat where you target the inside of your thighs. If you hold the squat down for a few seconds, you make it a bit harder for yourself. And yes, for the real diehards, there is also the box squat (including a small jump).

Tricep dip

The tricep dip is an exercise that allows you to train your triceps, shoulders, chest, and abdominal muscles with very few requirements. Make sure you have a table or bench nearby to perform this exercise. Tricep dips are often seen as focusing solely on the triceps, but the shoulders and chest are also targeted. If you place not only your hands but also your feet on an elevation, it becomes even a bit harder.

Mountain climbers

You either hate it or love it. And I am a hater… This is a cardio exercise and killer ab session in one. Before you attempt mountain climbers, you need to have the plank under control. In this exercise, you start in a high plank and pull in your knees one by one. This not only trains your core, but your arms and legs also work along. If you perform this exercise at a fast pace, you also work on your endurance.

Dog down plank arm lift

The down dog plank arm lift exercise is an absolute killer for your arms and core. The repetition of a push-up to a downward facing dog is already a challenge in itself, and if you add a side arm raise, muscle soreness is guaranteed.

Hip thrust

When we talk about exercises for good glutes in the editorial office, I only hear squats from all corners. Too bad, because there are exercises that are much better for creating a nice backside. Many women have never heard of the hip thrust. Such a shame. Because let this be one of the best exercises for tight glutes.

When I have done my round in Vondelpark on the weekend, I like to do some extra exercises at home to give my body a little boost. Did you know that you can also do it without weights…

When I have done my round in Vondelpark on the weekend, I like to do some extra exercises at home to give my body a little boost. Did you know that you can also do it without weights...