Instagram @Qnhikohle

The ocean is everything I want to be, beautiful, mysterious, wild and free ❤️.
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#barbados #beachlife #ocean #waves #beachwaves  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #motivation  #figurecompetitor  #fitblackgirls #fitblackwomen #beautiful #mysterious #wildgeography Me right now 😖😷😪 (i think i got cooties from someone on the airplane) ...I’ve slathered myself in Vick’s VapoRub, I have been drinking Moroccan mint tea all day and popping zicams like altoids lol I had acupuncture and a facial massage yesterday to help open my sinuses... idk if it helped 🤕 What helps you knock out a cold? .
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#coldremedy #feelbetter #sickday #tea #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #afrogirlfitness  #sick #flex #tbt “Take me back...” -Every chick after returning from vacation 😂
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 #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen  #barbados #beachplease #afrogirlfitness #blacktravel #blacktravelmovement #beachbabe #flex #bikini As we approach the 4th quarter, where are you in relation to the goals you set for 2018? #midweekmotivation .
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#timeflies #humpday #wcw  #goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitstagram #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor #fitnessjourney #fitblackgirls #fitblackwomen #goals #inspiration #dedication Fré’s Revive me and Protect me (sunscreen) were life savers for me in the Barbados sticky sweaty heat. For the next 7 days my discount code will double to 30% off the new DETOX TRIO (Purify Me + Detox Me + Revive Me) ....also you will help detox the planet. For every trio sold, Fré will plant 3 Argan Trees of Life in Morocco. Visit link in bio to learn more and enter NG at checkout and save $40+ dollars! 
All Fré products are based on organic Argan oil and leaf extract and are 100% vegan & cruelty-free. This offer is valid for the next 7 days. #detoxtheplanet #detoxyourskin #freskincare ❤️🇧🇧 Note to self. “Success is a function of persistence.” #keepgoing 👌🏾 .
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#transformationtuesday #dontquit #hardwork #dontstop Back home and not ready for work tomorrow 😭😖 thanks @bookedbymelissa for planning an awesome girls trip... we arrived as strangers, left as friends and made some awesome memories! Give her a follow if interested in booking a trip or want to be in the loop for future group trips! .
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#blacktravelmovement #girlstrip #beachplease #grouptravel #blacktravelfeed #blacktravel #motivationmonday ...for me, is to create more moments like this ❤️ More pix soon! .
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#barbados #blacktravelmovement #travel #beachbody #beachbabe #xotraveltribe

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Fit Girl Nikki, LLC | Reverse Lunge with Shoulder Raises – Two Variations
reverse lunges, delt raise, legday, leg exercises, compound exercises
2779
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Reverse Lunge with Shoulder Raises – Two Variations

 

 

  1. Grab lightweight dumbbells and hold at your sides with neutral grip (palms facing each other). (10lb shown in video).
  2. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
  3. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
  4. Simultaneously, perform a front deltoid raise. Your elbows should remain straight throughout the movement. Rotate your wrist to a pronated grip (palms facing the ground)
  5. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips and lowering your arms.
  6. Repeat recommended repetitions using either variation, alternating legs or consecutive reps on one leg at a time (both shown in video)

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC

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