Abs exercises at home, no equipment (2026)
Top 8 abs exercises for home with no equipment, plus a 4-week program and the truth about six-packs. Train in 15 minutes per day, no excuses.
Training
18 articles in the training category.
Deadlift technique for beginners: step by step (2026)
Learn the deadlift safely and effectively: setup, foot stance, back position, variants and a 4-week beginner program. Prevent injuries, build strength.
Running or Gym: Which Fits Your Goal Better? (2026)
Running or gym, which suits your goal better? Compare calorie burn, injury risk, cost and results, and make a conscious choice for 2026.
Strength training program for women: home and gym (2026)
Complete strength training program for women, with versions for home and gym. 3x per week full-body, compound exercises and 12-week progression.
4-mile training program: 8-week plan for beginners and advanced (2026)
Complete 8-week training program for the 4-mile run. Includes pace table, strength exercises and tips to improve your time. Practical and Dutch-tested.
Chest press machine vs bench press: complete guide 2026
Chest press machine or bench press? Compare effectiveness, technique and loads. Includes a 4-week plan and data from 200+ gyms in the Netherlands.
Hybrid training: combining strength and cardio in 2026
Hybrid training combines strength and endurance. Complete schedule, exercises, sets/reps and beginner guide for athletes in the Netherlands.
EMS training for weight loss 2026: does it actually work? Realistic schedule
How many kilos can you lose with EMS training? Concrete figures, a 4-week schedule, NL prices and honest expectations based on data from our gym directory.
What is a bootcamp workout? Explanation, exercises and program for 2026
Discover what a bootcamp workout is, which exercises belong to it and get a free 45-minute program for beginners and advanced athletes.
Ab crunch machine: effective abs training in 2026
Complete guide to the ab crunch machine: technique, sets, reps, 4-week program and when to choose mat crunches. With data from 60+ Dutch gyms.
Bulgarian Split Squat: technique, muscles and program for 2026
Learn to perform the Bulgarian split squat perfectly in 8 steps, discover which muscles you train and follow our 4-week progression program for stronger legs.
Cable Lat Pulldown: Technique, Variants and Program for 2026
Complete guide to the cable lat pulldown: correct execution, 5 variants, common mistakes and a mini program. Includes data from 120+ Dutch gyms.
Creatine as a supplement: complete guide for strength training in 2026
Everything about creatine monohydrate: dosage, timing, effect on strength and muscle mass. Plus an 8-week schedule and data from 50+ NL gyms.
DB walking lunges: technique, muscles and program for strong legs
Walking lunges with dumbbells: learn proper technique, avoid 5 common mistakes and train your legs with a 3x10 reps program for visible results.
Leg raises exercise: technique, variants and program (2026)
Learn to perform leg raises correctly: step-by-step technique, 6 variants from easy to hard, a 4-week program and the most common mistakes.
Preacher Curls: Complete Guide for Strong Biceps in 2026
Learn the perfect form for preacher curls, with 5 variations, an 8-week program and the most common mistakes based on data from 200+ Dutch gyms.
Row exercises: 8 best variants for a strong, wide back (2026)
Discover the 8 best row exercises for your back, with sets, reps and technique tips. Includes a mini-program and form cues for home and the gym.
Can you get fit in 1 month? A realistic plan (2026)
Get fit in 1 month? What is achievable in 30 days, which programme actually works and when will you see results. Based on sports science.