My workout routine 

Hey guys, today I'm going to talk about my workout routine. I have been busy with fitness and a healthy lifestyle for at least a year now and I would really like to share this with you. 

My body has really transformed and I have so much more energy. 

I do all of my exercises at home, but you'll need weights to gain muscle. So if you have weights at home, perfect! If you don't you can buy them second-hand or go to the gym. For people who don't have any experience with fitness and gain muscle, you can just do the exercises without weights for a while. 

I'm so excited of what you guys think, so please let me know!

I will do this in English, because most of the exercises or presented in this language. 

Let's start! 

Monday: Abs

• warm up with mountain climbers for 2 minutes. 
• Crunches ( 100 reps, 2 sets) OR (25 reps, 4 sets) 

1 min break

• Sit-ups (10kg) - 15 reps
• Mason twist (10 kg) - 25 reps 
• Leg raise quick - 30 sec
• Leg spreaders - 30 sec
• Circles - 30 sec
• Bicycle crunch - 1min
• Plank back & forward - 1min
• Plank hip twist - 30 sec
• side plank - 30 sec each

2 - 4 sets. Rest 3 minutes after each set. 

Tuesday: Legs 

• Warm up with 15 minutes of interval spinning. 

Take a 5 min break. 

• Squats Barbell (30kg) - 10/15 reps 
• Lunge Barbell (30kg) - bounce 10/15 times 
• Glute bridge (30kg) - 10/15 reps 
• Glute bridge (30kg) - 30 sec 
• Wall sit (20kg) - 1min 
• Lunge Dumbbell (20kg) - 10/15 reps 
• Standing Calf Raise (20kg) - 1min 

2 - 4 sets. Rest 3 minutes after each set. 

Wednesday: Abs & arms 

• Warm up with 1 minute jumping rope. 
• Warm up with 2 minutes mountain climbers. 

1 minute rest. 

• Ab roller - 10 reps 
• Bicycle (10kg) - 30 sec 
• Bicycle Crunch - 1min30 
• Plank hip twist - 1min 
• Plank back & forward - 30 sec 
• Crunch 100 reps (2 sets) 
• Bench press (20kg) - 6/10 reps 
• Push up - 20 reps 
• Curls (8kg) - 10 reps (There are several ways to do a bicep curl) 

2 - 4 sets. Rest 3 minutes after each set. 

Thursday: Legs

→ Look Tuesday 

Friday: Abs & arms 

• Warm up with 1 minute jumping rope. 
• Warm up with 2 minutes mountain climbers. 

Rest 1 minute. 

• Ab roller - 10 reps 
• Bicycle (10kg) - 30 sec 
• Bicycle crunch - 1min30 
• Crunch - 100 reps (2 sets) 
• Leg raise - 30 sec 
• sit-ups (10kg) - 15 reps 
• Mason twist (10kg) - 25 reps 
• Plank back & forward - 1min 
• Side plank - 30 sec
• Bench press (20kg) - 6/10 reps 
• Push up - 20 reps 
• Curls (8kg) - 10 reps 

2 - 4 sets. Rest 3 minutes after each set. 

Saturday: Legs 

• warm up: 15 minutes spinning - interval training. 

Take a 5 min break. 

• Squats Barbell (30kg) - 20 reps 
• Lunge Barbell (30kg) - bounce 20 times 
• Glute bridge (30kg) - 20 reps 
• Glute bridge (30kg) - 30 sec 
• Wall sit (20kg) - 1min30 

4 sets. Rest 3 minutes after each set. 

Sunday: Rest or do 20 minutes interval spinning. 

If you are just starting with weight lifting, don't lift to heavy immediately. Take your time to gain muscle! 

Every two weeks I try to look for different exercises so my muscles continue to grow. 

Eat healthy like fish, green vegetables, Greek yoghurt, blueberries, raspberries, ... 

& don't skip breakfast!