The Abs Workout #3

Hi guys,

As usual I will post the third abs challenge for week 3. How have you guys been doing? Did you manage to easily complete the first and second week? I’ve been doing this one and this one is a bit harder, but doable. Do you already see any results? I know I do!

Here is video #3:

Of course, there are some rules this week as well. Let me show you.

Perform video 3
10 minute break
Perform video 1

Perform video 2
10 minute break
Perform video 3

Perform video 3
5 minute break
Perform video 2
5 minute break
Perform video 1

You can change the days of course, but remember that you need 1 day between the workouts. This works the best for me, but you can do thursday, saturday and monday as well. The next wednesday I will show you the abs workout #4. Good luck with this one. Underneath you can find the first two videos as well. It might be handy because of the fact that you need to do those as well.

Video #1:

Video #2:

Good luck and enjoy your day and special thanks to Arnel Ricafranca.


Mathieu Duijst


Whole Body Workout At Home.

Hey guys,

How are you doing? Had a nice weekend? Atleast I did.
Unfortunately we are back at work again. I promised you guys to write a post about good chest and back exercises, but because of the lack of time I couldn’t manage to write it on Friday.

So, today I will show you some good exercises to work that chest and back when you’re at home. When you don’t have enough time to workout in the gym, like I do, you can workout at home as well. I know that feeling that you got: “I really need to workout again. I will start on monday again..” If you ask me: that ain’t gonna happen. I got a good workout which will train all of your muscles.

Workout #1. You need to do every exercise at least 4 sets of 10 reps. You can choose to the whole workout schedule 3 times a week (all exercises per day) or you can split it up in 2 days and that you train 4 times a week at home.

– Side To Side Push Ups (Step left with your left leg and left arm, push up, step right with both and push up. That’s how you should do it. You can also Google it if you don’t understand what I mean).
– Triangle Push Ups (You need to make a triangle with your thumbs and forefingers. So let your hands point to eachother and push up like that)
– Diver Bomb Push Up
– Push Up + Clap

– Prone Cobra
– Dumbell Dead Lift
– Bent Over Dumbell Rows
– Chin Ups -OR- One Arm Dumbell Row

– Arnold Press
– Bent Arm Side Lateral
– Dumbell Front Raises
– Shrugs

– Chair or Table Dips
– Skullcrushers
– Kickbacks
– Dumbell Tricep Extension

– Dumbell Curls
– Hammer Curls
– Concentration Curls
– Overhead Dumbell Curls

– One Leg Chair Squat
– Dumbell Squat
– Lunges
– Sitting against the wall (1 minute)

– Follow my weekly schedule!

The only thing you need for some exercises is the TRX or dumbells. Of course, you can do them without as well and just use some towels or other objects that have a good weight. Next to that, the pull ups and push ups are good for the shoulders, abs, back, chest, biceps and triceps. So if you don’t have enough time, they work the other muscles as well.

I hope you enjoyed it and that you actually might try this workout. Good luck!


Mathieu Duijst


Hi y’all,

Like I promised you people, here the second video for the Abs Workout. Last week I uploaded the first one which you need to do 3 times a week. This video you need to do 3 times a week as well, only there are some rules:

Wednesday: Perform level 2, take a 20 minute break, and then perform level 1.
Friday: Perform level 1, take a 10 minute break, and then perform level 2. 
Sunday:  Perform level 2, take a 5 minute break, and then perform level 1.
To make it easy, I’ll upload the new video and also the one from last week because you need that exercise.
I hope you guys do it together with me, because I think this is working pretty good to make those abs strong!
Good luck and enjoy your day!
Mathieu Duijst

Gaining Muscles and Losing Weight

As I told you people I would write a post about gaining muscles and losing weight. Actually, it is not that hard to lose weight if you do it correct. You can even do it without a strict diet like Cambridge diet or the red fruits diet like they do in Hollywood. No, it’s the so called “Cavemen Diet” which works the best and is not really a diet if you ask me. It is a lifestyle.

First of all, you got 14 rules for the Cavemen Diet:

1. Eat 6 meals per day
2. Eat atleast every 3 hours meal / snack
3. Always eat before you feel hungry
4. Eat maximum 2 carb meals a day
5. Never eat 2 carb meals after eachother
6. Avoid combinations of carbohydrates with proteins or fats
7. Drink atleast 3.5 liters source or filtered water a day
8. Supplement with fish oil
9. Train atleast 2 times a week 60 minutes
10. Drink green tea
11. Never miss a meal
12. Avoid juices
13. Avoid sugary products
14. Everything that flies, swims, runs and is green, but not a ‘barcode’, is allowed

Next to that, you got 4 different nutrition groups which are in a meal:

Nutrition Group 1: Proteins
Nutrition Group 2: Vegetables
Nutrition Group 3: Fats
Nutrition Group 4: Carbohydrates (never combine with the other 3 groups and max. 2 meals a day)

Group 1 – 3 needs to be combined in one meal, ALWAYS. If you eat a piece of meat or fish, always combine vegetables (green beans, broccoli, spinache etc.) and fats (cashewnuts, dairy butter etc.)

Group 4 may not be combined with the other 3 groups and you can only eat this nutrition group twice a day (I prefer to eat the last one before 16:00 or 4:00 PM). If you eat an apple + fatless yoghurt (carbs) it is ok, but if you eat an apple + quark (proteins) is not ok. So always look closely to the meal you want to create.

Next to that, training is important as well for gaining muscles. You got two kinds of training for the result of gaining muscles:

1. Own body workout routines & 2. Gym workout routines

I got two YouTube videos for you guys to show you exactly what I mean. Afterwards I will tell you what I like about both routines.



1. The first video shows us how you can train with your own body. The results are that you gain muscles, in a natural, athletic way and also that you will get very strong. Because you really use your strength and power and not only your short-used strength. You use with a lot of exercises almost every muscle in your body which is also good for losing fat. I prefer this routine like 4 months before summer because I can streamline my body in that way.

2. This video shows you how Schwarzenegger and Ferrigno worked out back in the days. These gym exercises are for getting that pumped up body image. You can pump up crazy if you do it in a right way (I will tell you more about exercises, reps and sets in an other post soon). The problem is that you don’t get stronger in the fast way as you do with the own body routines. This is for me a nice way for the other months to train, because it takes less time than the own body workouts if you ask me and if you are a busy person, this is a good solution.

Just let me know what you think of it and which routine you prefer to use. I will tell a lot more about the exercises, reps, sets and handy tips & tricks later in an other post. If you already got some questions, just leave me a comment. Enjoy your day people!


Mathieu Duijst

Working out isn’t that bad.

So, here I am. Sitting in the train on my way back home. Looking on my right, there is a woman looking at me with the expression of depression. On the left of me there is a guy which gained all of his fat for the winter. He’s still eating junkfood from the Smullers so I guess he’s not done gaining fat yet. Lucky me that I go to the gym sometimes..

Which reminds me of the fact that I got two great videos on YouTube which can help you build some muscles and a sixpack:



(1) Is for the sixpack. You need to do this 3 times a week. Every week I will upload an other routine, so this is only for one week.

(2) This one is pretty good. If you train 2 times a week (mon-fri) just put it on a wednesday for example of if you train 3 times (mon-wed-fri) put it on a sunday. Pretty good to lose weight and getting stronger as well.

I’ll share more videos and interesting facts about gaining muscle and losing weight if you people find it interesting. You can always ask me things as well, not specific about training, but about ervything.