Get a sexy ass for your Ibiza holiday in 8 minutes a day

Are you ready to wear your sexy bikini? Would you like to flaunt your sexy ass on the beach? The Workout Club Ibiza is your personal trainer to assist you!

The warm up is part of the workout. All you have to do is commit yourself 8 minutes a day and get these exercises done.

The Squat

First you start with the warm up in the form of 35 body weight squats. Stand with legs shoulder width apart and sit back in a imaginary chair. Your upper legs are parallel to the floor. Your legs are in a 90 degrees angle. The weight is more on the heel of the foot but you keep your toes on the floor. Open up your chest. Imagine proud chest, your back naturally straight. Press through the heels back up stand tall and straight. One line from your ears to your ankles. Repeat this motion for 35 times.

After the 35-body weight squats, take an 8 kg dumbbell or kettlebell and perform 3 sets of 12 reps.

The Workout Club Ibiza

The Mule Kicks with elevated knees

Start in a crawling position on hands and knees. Now elevate your knees 2 cm of the floor. Kick back with your right leg while you stretch your left arm and push your heel firmly back. Hold for 3 seconds, then kick back the other leg. you should feel your glutes contract hard. Tense your abs while you are at it. Preform 30 reps in 3 sets. 15 left and 15 right.

The Workout Club Ibiza

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The swim

There are many names for this exercise but we love to call this the swim. Lay on your belly arms forward. Now lift your legs and arms of the floor. 15 times for 3 sets. You will be a pro dry swimmer. And you will feel your butt burn. Guaranteed.

The Workout Club Ibiza

The Single Leg Hip Extension

Lay on your back. now lift your pelvis of the floor and create one line from your shoulders to your bent knee. Contract your glutes very hard. When you have some energy left stretch one leg while keeping your upper leg level to your other leg. Do these 3 sets of 15 reps..

Well here you have it. Is this easy? Yes and no. The exercises are easy but you have to do this every day. Increase the reps when you feel more comfortable. Now go and create that killer ass.

written by Virgil Brewster

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Comments (3)

  • 5 ways to lose weight for your Ibiza Holiday Reply

    […] is one of the most important goals. If you don’t know where you are heading, reaching your fitness goals will be very hard. Get your end goal in clear sight and start working from point A to point […]

    27 de mayo de 2014 at 08:23 08Tue, 27 May 2014 08:23:59 +000059.
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    […] dead lift is what we call a full compound exercise. That means that you workuot only the bum but all the big muscle groups at the same time. Start slow and get some good instruction before you […]

    11 de septiembre de 2015 at 20:31 08Fri, 11 Sep 2015 20:31:44 +000044.
  • 4 ways to improve your squats by TWC Ibiza personal trainer Katie Bolt Reply

    […] technical, the most common question I come across in sessions is how to improve my squat technique. Squats, when done correctly, can illicit amazing results, not just working your legs but hitting deep into […]

    12 de febrero de 2016 at 18:20 06Fri, 12 Feb 2016 18:20:47 +000047.

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