YOUR GARDEN/BALCONY WORK-OUT

Now that we have an extra hour in the evening, the weather is nice, and we can't go to the gym, we have put together this short but intensive work-out for you. Just do it nice in your garden or on your little balcony.

Grab a bottle of water, lay down a mat or towel, and start. That summer is already lurking and we're not getting that tight belly for nothing. Make sure to keep your heart rate continuously high during this work-out. You do this by taking thirty seconds of rest after each round.

1. Knee high boxing – 60 seconds
To warm up nicely, we start with a knee high in place. As if you are jogging without moving from your spot, but then you lift your knees. At the same time, you make a boxing movement with your arms. Stretch your arms alternately in front of you (the boxing movement) while actively lifting your knees into the air. Want to challenge yourself? Increase your pace in the last ten seconds and lift your knees a little higher.

2. Crunches – 60 seconds
Make sure to come all the way up during the crunch with a straight back. Place your hands behind your head or above your head in the air. If you have trouble keeping your feet on the ground, clamp your feet around a chair or railing of your balcony so you sit more firmly.

3. Jumping squats – 60 seconds
To get that heart rate up again, we add some jumping squats. Place your feet slightly wider than hip-width with your toes pointing forward. Jump and sink as deep as you can into your knees upon landing. Feel the tension in your thighs. Immediately continue with your next jump and repeat this for 60 seconds.

4. Step out lunge – 60 seconds
Place your feet hip-width apart and stay low in your legs so you continuously feel tension in your thighs. Step back alternately with one foot into a lunge position. Stay low in your legs and only stand up straight when the minute is over.

5. Push-up against railing – 60 seconds
Place your hands on the railing of your balcony or on the edge of a table. Place your feet as far away from the railing or edge as possible, so your body forms a straight line. Lower yourself through your elbows and come back up. This is the standard push-up with a small obstacle.

6. Bicycle crunch – 60 seconds
Lie on the ground with your hands behind your head. Raise your legs to ninety degrees. Keep tension on your stomach while alternating twisting your upper body. At the same time, stretch out your opposite leg alternately.

7. Plank – 60 seconds
Make a normal plank on your elbows. Ensure that your body maintains one nice straight line and that you fully engage your stomach and buttocks. Now alternately lift your feet a little as if you are walking in place. Try to hold this for 60 seconds. Too hard? Then stay in the normal plank position. Still too hard? Then place your knees on the ground.

Come on, and now do all of this three more times. All for those tight buttocks, right? Adios!