The holidays are booked, the summer clothes are in the stores again and you feel that the time is ticking and the gym is calling. Summer is coming! Of course we all want a hot summer body, but it’s takes time, effort and dedication to reach your personal body goals. I have a great workout for you that will definitely help you this year!
I do not only go to the gym to keep in shape, but it’s also relaxation for me. I started going to the gym more often since may 2016. When I started I had no idea how to begin a good fitness session. I didn’t know how to use the fitness equipment and everything was very new for me.
At this moment I know exactly which exercises I have to do to become fit. I have different types of workouts. I want to share one of them with you because it’s my favorite one and for the summer, this workout works best for me!
I start my workout off with a cardio session of 30 minutes. I run on the treadmill for 15 minutes and the other 15 minutes do I use on the spinning bikes. Cardio works for me as a good warming-up and it helps burning calories.
After the warming up I start with abdominal exercises for 30 minutes. Important ladies, I know you all want to wear these cute crop tops this summer, make those abs burn!! I take a yoga mat and a slam ball of 6 kg. This killer medicine ball workout mixes cardio and resistance moves to help you build strength and blast fat all while sculpting a tighter torso and flatter abs. A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination.
My favorite exercise is the Side-to-Side slam: Sit on the floor with your knees bent, feet flat, and hold the ball at your chest. Brace your abs in tight and lift your legs so they’re almost making a 90-degree angle. Rotate your torso to the left and tap the ball on the floor just outside of your left hip. Pull the ball back into your chest and rotate to the right. That’s one rep. Continue alternating sides each time for a total of 20 reps. I do this for 10 minutes
Then I do simple sit-ups for 10 minutes and at least I do the extension press: Place the ball on the floor in front of you and lie face down with your arms and legs extended into an ‘X’ shape. The ball should be close to your right hand. Extend your spine, lift your chest and thighs off the floor, and roll the ball under your right hand. Quickly roll the ball over to your left arm, catching it with your hand, and then pass it back to your right hand. Go back and forth, keeping your torso as still as you can while maintaining your extension, 20 times in a row.
Train that bootyyyy
After I trained my abs I start with my lower body (30-45 minutes). First I do leg extensions, they serve as an easy warm-up before front squats, then as an intense finisher.
Then I start with the squat machine. I begin without any weights. I do four sessions of 20 squats. Then I add 5 kg on both sides and I do four sessions of 12 squats. Then I change the 5 kg weight for 10 kg on both sides and I do four sessions of 10 squats (depends on how I feel, sometimes 10, sometimes more).
I end with the leg press! My favorite exercise (: I start with both legs (65 kg) and do 4 x 12, then I do one leg a time (30 kg) 4 x 12.