Fitness Tips & Workout Tips

This Is Your Training Plan For a Sporty Beach Figure

Natascha Wilms, personal trainer and bikini athlete, is often asked about her workout secret. Here she provides a training plan that will bring you safely to the bikini figure

N Of course, not every woman must look like a fitness model. And just as naturally, sometimes when exercising you may feel that your results do not reflect the effort. Maybe you want better results, but you don’t know how to do it. Maybe you dream of a sportier beach body and don’t know how it should be fulfilled.


We have a solution. Before you continue to go to the gym regularly and work out dissatisfied without achieving the desired results, you should pause briefly. Because maybe you are missing something crucial: a sophisticated plan that will get you in top shape in a targeted manner.

How our expert brings you to the beach figure

In order to provide the right template for your beach workout, we teamed up with personal trainer Natascha Wilms. The bikini athlete does body shaping every day. “It became clear to me that it is not necessarily about muscle mountains,” says trainer Wilms. That is why we prefer to speak of body shaping and not body building.

It is about getting to know your own body better and developing a deep understanding of what it needs and what makes it tick. Only then will you be able to shape your body according to your own wishes. Natascha Wilms knows how to do it. She is often asked how she trains to look so fit. Here she reveals it.

Success with split training

In addition to 2 other power trainers, Natascha is part of the Women’s Health personal trainer team. Your 8-week training plan introduces you to split training. “Split training means that you train different muscle groups on different days of the week. This division helps you to set the optimal muscle stimulus and to bring the most important muscle parts to the necessary stress limit,” explains Wilms.

The focus is on those parts of the body where women have the most complaints: belly, legs and buttocks. “But of course we don’t leave out the rest of the body, because it is just as important to stay healthy and fit,” she adds.

Combination of muscle building and fat burning

The trainer deliberately chose the number of repetitions in such a way that you move fully in the muscle building area. The following applies: Don’t be afraid of heavy resistance! After all, we women naturally do not get the amounts of testosterone that would provide masculine muscle mass. So you can fully loss power without getting muscles that are like black egg.

In addition, Coach Natascha has provided each training session with a varied cardio session. The plan thus optimally promotes your fat burning and thus contributes to your bikini figure.

What exactly does the plan include?

  • 8-page training plan as PDF
  • Overview of your training week and all 3 workouts in detail
  • Every exercise with video link is stored for correct exercise execution
  • Optimized for printing, but also available on any digital device

Each week, the bikini plan includes 3 different training days, each with its own workout. Would you like to train 4 days a week? “No problem! The important thing is that you keep the order of the training days,” says Wilms.

To achieve your dream figure, you also need to be aware that training and nutrition go hand in hand. To lose weight, you need a calorie deficit. In other words, you have to consume fewer calories than you consume. Make sure you eat enough protein to keep your muscles healthy.

With the Natascha training plan, your sporty beach figure is not an unreachable goal but feasible and manageable. So the only question left is: When do you start your way to the best bikini shape ever?

We will be happy to hear your thoughts

Leave a reply

Fitness Tips & Workout Tips