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20 minute beach workout with Nikki van Batenburg
Get inspiration on how to stay active on vacation without needing a gym or any advanced equipment.
Vacation movement
Vacation is all about slowing down, recharging and enjoying new surroundings. But it can also be the perfect time to move your body in a fun and inspiring way.
A quick workout on the beach, a scenic hike, yoga in the morning sun or a spontaneous tennis or padel match can make your days away feel even better.
Here you'll find an easy 20 minute bodyweight workout that you can do on the beach, by the pool or wherever you are, together with summer workout inspiration from Nikki van Batenburg, who has captured active vacation moments together with her boyfriend.
About Nikki
Name: Nikki van Batenburg
Age: 30
Live in: Alicante region, Costa Blanca
What's your favourite thing about summer? - My favourite thing about
summer is the energy it brings. Longer days, sunshine, being outside
more and feeling like you have a mini-holiday after work.
What's your favourite workout?
- I love switching it up, but my favourite workout is probably a good gym
session or playing padel.
I like workouts that make me feel strong,
active and energized, and I love combining that with Pilates and long
walks throughout the week.
What are your training goals right now?
- Right now, my training goals are to stay consistent, build strength,
improve my overall fitness and feel good in my body.
I want to feel strong, energized and healthy, while keeping my routine fun
What are your favourite pieces from Björn Borg?
- The Studio ribbed shorts are perfect for Summer, the palace blue is my
favorite color. It just looks amazing with a tan!
Besides, Björn Borg tennis/padel outfits just always make me fall in love. The Ace scooped racerback dress, the Ace skirt with pockets in diva pink or pink lady, I
am just obsessed!
And I love for men how there are so many mix/match options with all the amazing bright colors.
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20 minute full body workout
Beach workout with focus on the core, glutes, legs, chest, shoulders and arms.
3 rounds in total:
Glute bridge
12 to 15 reps
How to: Lie on your back with your knees bent, press your hips up and squeeze your glutes at the top.
Plank
30 to 45 sec
How to: Hold your body in a straight line on your forearms and toes, keeping your core engaged.
Side plank
20 to 30 sec per side
How to: Support yourself on one forearm, keep your body straight and lift your hips off the ground.
Bicycle crunches
20 reps total
How to: Lie on your back and bring the opposite elbow towards the opposite knee in a controlled cycling movement.
Lunges
10 to 12 reps per leg
How to: Step forward, lower your body with control and push back up through your front leg.
Knuckle push ups
6 to 12 reps
How to: Perform push-ups on your knuckles with a straight body and a controlled movement down and up.
Active vacation inspiration
Sea side yoga session
Start your day with a morning yoga session by the sea, watching the sunrise.
Workout with a view
Take your mat with you, place it with a beautiful view and do a sweaty workout with your own bodyweight.
A day on the court
Fuel up with some coffee and head for the court for a fun day of tennis or padel.
Go for a run
Put on your running shoes and explore your vacation spot while running.