Instagram @Qnhikohle

Late night thoughts.... what’s your favorite? 🍟I don’t have a type 😆😉.
#frenchfries #fries #friesbeforeguys #cheatmeal #potatohead #potato Miami was great! I hope you had an amazing time @missicecole love you!❤️❤️❤️❤️ #IshasBEACHlorette #beachplease #restingbeachface #baecation My interview with @jamiepinder14 is on @npcnewsonlineofficialpage website 😍😍😍😍 still on the moon!! .
#npcuniverse #npcfigure #ifbbfigurepro #flexfriday On my way.... #IshasBEACHlorette .
#beachplease #iminmiamibitch #smellyalater #beach #baecation We go together like peanut butter and jelly.... like french fries and ketchup.... like popcorn and peanut m&ms... 🤤 I’m hungry lol love you @valeria_cottone 😘.
#goodcombo #fitnessmodel #photoshoot #bikini #wcw You’re welcome.
#happyhumpday .
#mealprep #wcw #eggs #fitnesstips Malcolm Gladwell stated in his book Outliers that "ten thousand hours is the magic number of greatness." While it’s debated that 10,000 hours or 9 years is the  exact magic number what I do believe is true is deliberate/consistent practice. Apply this to whatever you choose... I know I am—- especially with my posing. Here are some highlights from April through June. If you need posing help (bikini & figure)  feel free to reach out to me 😘.
#tranformationtuesday #posingpractice #posing #10000hours #quarterturn Val and i had a great day shooting with @ja_quayan can’t wait to see the 1200+ pix! 😳 Thx @jarelarin_mua for beating our faces! Thx @loft9 for the space!
#photoshoot #photographer #photography #fitnessmodel Dream bigger babe 😘.
#mondaymotivation #mondaymotivation #dreambig #dream

Like Me on FB!

Fit Girl Nikki, LLC | Compound Exercises
post-template-default,single,single-post,postid-1240,single-format-standard,woocommerce-no-js,ajax_fade,page_not_loaded,smooth_scroll,boxed,wpb-js-composer js-comp-ver-5.4.7,vc_responsive


Compound Exercises

What are compound exercises?

The short answer: Compound exercises are movements that involve multiple muscles and joints. Regardless of your primary fitness goal (weight loss, muscle gain, performance etc), compound exercises should make up the majority of your workout.

Isolation exercises (exercises that involve only one joint/muscle group) do have their place in training and rehabilitation programs and should not be totally neglected however I  suggest your training plan be structured around compound exercises.

Some benefits of compound exercises are:

  • Improves functional fitness since many compound exercises simulate real life scenarios/activities.
  • Increases calorie burn.
  • Increases workout intensity which creates the perfect environment for both fat loss and muscle building.
  • Improves joint stability & balance.
  • Increases ability to progressively lift heavier.

Below is a listing of some compound exercises you can include in your training plan, grouped by the primary muscle group being either upper or lower body. If you are unsure of how to properly execute any of these movements please do you research and/or ask for help. has an excellent database of common exercises with videos included. Keep in mind, proper form is more important than the amount of weight you lift and can improve your odds of being injury free. 🙂

Upper Body Push ups (Incline, Decline, Diamond, etc)
Bench Press (Incline, Decline, Barbell, DB etc)
Chin Up/ Pull Up/ Muscle Up
Bent Over Row / Pendlay Row
Inverted Row
Shoulder Press (Military, Arnold etc)
Lower Body Squats (Front, Back, Hack etc)
Deadlifts (Sumo, American, Romanian etc)
Leg Press
Good Mornings


For videos demonstrating many of these movements, visit my exercise library!




Never give up on a dream just because of the time is will take to accomplish it. The time will pass anyway. ~Earl Nightingale

No Comment


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: