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Great Day yesterday at the Garden State Championships... thx for a great show @mrmazali — great job @exiletrain 🏆 🏆 🏆 2 first places for me... 😉.
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#npcfigure #npcbikini #gardenstatechampionships #physique 😘🍟 .
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#gardenstatechampionships #happysaturday #npcfigure #mood #goodvibes #frenchfries Number 97 today... thank you in advance for your positive vibes 😘😘 thank you as always @jarelarin_mua 💄 #gardenstatechampionships .
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#npcfigure #peakweek #goaldigger Almost time....
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#npcfigure #npc #gardenstatechampionships #peakweek RBF Gains 😭 Don’t ask me to smile for this and other reasons 😑💪🏾 Happy Thursday. Don’t forget to vote for me today in the @mshealthandfitness contest. Link in bio. Thx!
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#tbt #throwbackthursday #frown #smile #rbf Halfway through the week, which happens to be peak week for me. I’ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesn’t care and is always photobombing me 😆😆 happy hump day 🐶
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio ❤️.
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#flex #goaldigger #abs #npcfigure I have a request! 😅😅 Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often 😆. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: ✅ Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. ✅Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! ❤️❤️❤️ love you forever 😘 #mshealthandfitness .
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#goaldigger #contest #voteforme One day or day one? The time will pass anyway. #makeitcount .
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#healthylifestyle #time #goaldigger Master the day. Rinse and Repeat. #motivationmonday .
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Fit Girl Nikki, LLC | Dumbbell Squat & Barbell Step Up to Shoulder Press Combo
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Dumbbell Squat & Barbell Step Up to Shoulder Press Combo

This is a combination of  exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below.

DB Squat to DB Shoulder Press

  1. Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides.
  2. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder.
  3. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
  4. Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
  5. To return to the starting position, extend your knees and hips until your legs are straight.
  6. On the way up, extend your arms above your head
  7. Repeat for the recommended number of reps.

Barbell Step Up to Barbell Shoulder Press

  1. Stand up straight while holding a barbell in front of you at your collarbone and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
  2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  3. As you ascend, press the barbell over your head.
  4. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Control the barbell on the way down, returning to the original standing position by placing the right foot of to next to the left foot on the initial position.
  5. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

 

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