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Bok Choy is a type of Chinese cabbage and is one of my favorite vegetables. It contains vitamin A, C, and K as well as calcium, magnesium, potassium, manganese, folate, iron and more! If you’re tired of broccoli, string beans and asparagus give bok choy a try! In this video I made a quick side of bok choy to pair with my @thechickenpound  chicken! Prep Time 1 minute, Cook Time 5 minutes. You’ll need onions, garlic and olive oil to recreate this. (My secret ingredient half way through is edible argan oil from Morocco 😋) ______________________________________________________________
For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
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#heytrythis #videooftheday #videos #bokchoy Do the work. If we only did things when we felt like it, we’d never accomplish anything.
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#dothework #workhard #execute #execution Happy Monday! Have a great day!
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#happymonday #workhard #drinkwater #mindyourbusiness Such great vibes and energy yesterday at @theempowermentsocial 🙌🏾🙌🏾🙌🏾 congrats to @manifesturself @ebonycattouseevents and @tnk1914 for another successful event!!! .
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#theempowermentsocial #networking #positiveenergy #positivevibes ❤️❤️ goodnight!
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#addvalue #positivevibes #positiveenergy #goodnight Happy Flex Friday! What are you training today? 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
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#heytrythis #legpress #legday #hamstrings #tbt flexing with my nephew on Mother’s Day 😆 .
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#throwback #flex #throwbackthursday Related to one of my previous posts, if you want to be successful, be consistent!
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#consistency #successful #persistence #goaldigger Saw this on the gram and had to give it a go! I’m using 8lb dumbbells here and I definitely felt the burn. I did 4 sets of these and then got right into lateral raises (with a few handstands in between). If you try these let me know what you think! 🎥 @bnicehu89 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.

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Fit Girl Nikki, LLC | Compound Exercises
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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. Bodybuilding.com 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
Dips
Shoulder Press (Military, Arnold etc)
Lower Body Squats (Front, Back, Hack etc)
Deadlifts (Sumo, American, Romanian etc)
Lunges
Leg Press
Good Mornings

 

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

<3

Nikki

 

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

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