Workouts Category

Reverse Landmine Squats

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (20lbs shown in video) Raise the bar from the floor, turn, so your back is facing the weights, place weight on your shoulder (left or right), then step out so you are fully leaning […]

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Chest/Triceps Pressdown with Assisted Pull-Up/Dip Machine

Select an appropriate weight on the assisted pull-up/dip machine. (55lbs shown in video) Place your hands either directly in front of you or grip the sides of the knee cushion. This is your starting position. While leaning over the cushion, press down on the cushion until arms are fully extended. Focus on keeping your elbows […]

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Barbell Walking Lunges

Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel […]

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Cable Curls – Rope Attachment

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during […]

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Smith Machine Bench Press (Close Grip)

Place a flat bench underneath the smith machine. Adjust the safeties to about the same level where your head is when lying on the bench. Now place the barbell at a height that you can reach when lying down. And grab a V Grip attachment. Once the weight you need is selected, lie down on […]

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Bicycle Crunch Variation with Dumbbell Punch

Instead of lying completely flat on the floor like you typical would for this exercise, you want to balance your self in a more upright position. Grab dumbbells (I am using 10lb DBs in this video). Hold with bent arms and palms facing each other. Bend knees and lift legs off of the floor. This […]

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More TRX Abs

  Press your body up into a fully-extended push up position Without arching your back whatsoever, tighten your core, contract your lower abs, and pull your knees in until they’re perpendicular with your hips Hold the contraction and shoot your legs back out to start position Repeat for the recommended amount of repetitions. Variation: Move […]

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Cable Tricep Kickback

(I am using a dual pulley low row  with no attachment in this video) Grab the end of the pulley cable with your palm facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Kneel on […]

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Single Leg / Flamingo Cable Row

(choose a light weight on the cable stack, I am using 20lbs in this video. You should really feel this in the glute of your standing leg.) Stand on left leg holding cable handle at waist height in right hand. Lean toward the cable machine, while simultaneously extending your right leg. Keep left knee soft, […]

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Alternating Lunge Squat Bicep Curl Combo

This exercise is a combination of three moves with a focus on increasing the “time under tension” on the leg muscles. Do your best to stay low throughout duration of the exercise. Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position. Perform […]

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Single Leg Elevated Push-ups with Tuck Jump

  Obtain/Locate a short bench, step or box. Get into a prone position on the floor, supporting your weight on your arms and place one foot on the bench, step or box. Your other leg can be suspended in the air or resting on your other leg. Perform a push up. While keeping the supporting […]

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Static Lunge Shoulder Press Combo

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. (10lbs shown in video) Raise the bar from the floor with one arm, sitting the bar at your shoulder. Step back with one foot (same side as arm holding the bar) and lower into […]

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Vertical Rope Pulls

  This Rope Trainer is a great addition to any upper body workout. This particular machine allows bidirectional pulling and the ability to adjust the tension. This video shows 3 of the many variations possible: standing pulling down, standing pulling up and seated pulling down.  A good warm up or burnout session could be 3-4 […]

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Straight Arm Pulldown

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Stand with a slight bend in your torso forward at the waist, and with your arms fully extended in front of you and […]

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Front Raise Upright Row Combo

While standing straight, hold a barbell with both hands with a pronated (palms down) grip. Your arms should be extended with a slight bend at the elbows and the barbell should be down near front of your thighs. This will be your starting position. Slowly raise the bar as you exhale until it is a […]

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Kneeling Iso Lat Pull Downs

Begin by attaching handles to two pulleys and selecting a moderately challenging weight. Grab handles and get into a comfortable kneeling position. Your arms should be fully extended. This is your starting position. Slowly, while keeping your body straight and upright, pull the handles down, bringing your elbows close to your body. Hold for a […]

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Standing Face Pulls

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Perform recommended repetitions.   Video Credit – Fit Girl Nikki LLC Exercise Caption – Bodybuilding.com

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Romanian Cable Deadlifts

(aka Straight Leg Deadlift or Stiff Leg Deadlift or RDL; great for glutes and hamstrings) Begin by attaching a straight bar handle to a pulley in the lowest position. Depending on the pulley and your own flexibility, you may need a small box to stand on for full range of motion. I am standing on […]

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Inch Worm Push-ups

(this video shows two variations: singles and incrementals)   Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do […]

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Wide Grip Lat Pull Downs

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using […]

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Front Deltoid Plate Raise

  While standing straight, hold a barbell plate in both hands at the 3 and 9 o’clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near your waist/thighs in front of you as far as you […]

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Seated Face Pulls

This is a great exercise for your rear delt muscles that can be done standing, sitting at the low row cable or sitting on the floor as demonstrated in this video.   Facing a high pulley with a rope or dual handles attached, and moderate weight selected in the stack. (I am pulling 35lbs on […]

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Squat Burpees

This exercise combines dumbbell bicep curls, squats, burpees and push-ups. Enjoy!   Begin standing with your legs shoulder-width apart. Grab a dumbbell in each hand. (10lbs shown in video). This is your starting position. Perform a squat while simultaneously curling the dumbbells. While still holding the dumbbells, place them on the floor and kick your […]

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Dumbbell Hamstring Curls

    Place a light dumbbell on the floor, standing on end. Choose a lighter dumbbell than you think you’ll need at first, until you’re comfortable with the exercise. (20lb is used in the video) Lie down on the floor, on your stomach, with your legs straight and feet close to the dumbbell. Place your […]

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Treadmill Plank

  Set the treadmill to a very slow pace of 1 or 2 mph. Get into a plank position, behind the treadmill with your hands on the side of the treadmill base. Strive to keep your body in a straight line from head to heels. Place your hands on the treadmill and walk your hands […]

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Single Leg Squat/Lunge

  With your back to the rower, place one foot on the seat of the rower (you will want to slide the seat to the end position to start) While bending the knee of your standing leg, slide the foot resting on the seat back as you lower into a lunge. Once you reach the […]

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Tire Flipping

  Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. Lift with your legs, not your back. As the tire reaches […]

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Deadlift Bent Over Row Complex

This is an advanced exercise which combines two technical lifts. See below. Approach the bar so that it is centered over your feet and place your feet into a hip-width stance. Bend at the hip to grip the bar using an overhand grip so that your arms are just outside of your knees and thighs. […]

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Lunges with Lateral Delt Raises

  Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position. Step forward with your right leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain […]

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Landmine Squat to Chest/Front Delt Press

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar. Raise the bar from the floor, gripping bar at your chest. This will be your starting position. In an athletic stance, squat by flexing your hips […]

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Single Arm Cable Row

  Adjust the height of the pulley — this can be either horizontal to your extended arm or higher. Kneel on one knee in front of the pulley (use a mat if needed) Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using […]

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Cable Chest Press

  Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position. Begin by extending through the elbow, pressing the handles […]

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Kettlebell Swings

  Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out. […]

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External Rotation

  With one arm holding a dumbbell, bend the elbow so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso. This will be your starting position. As you breathe out, externally rotate your forearm so that the dumbbell forms a semicircle motion as […]

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Sissy Squat

  Many gyms do not have a sissy squat rack/machine as shown in this video. You can mimic this exercise without one using the steps below. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a […]

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Squat Hold Low Row

  Place Cable Pulley in a lower position (slightly below your waist). Attach V Bar/Handle Bar attachment. Choose a weight that is not too heavy to row with both arms but not so light that you feel you may fall backwards during the movement. Descend into a squat position and hold. With your arms extended […]

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Goblet Bulgarian Split Squat

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a dumbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and lift the dumbbell to your chest. Move one foot back […]

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Battle Ropes (Variations)

For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by rapidly raising one arm to shoulder level as quickly as […]

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Battle Ropes

  For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position. Initiate the movement by rapidly raising one arm to shoulder level as quickly […]

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Rear Loaded Bulgarian Split Squats

  Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider […]

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Kneeling Landmine Chest/Front Delt Press

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight. Kneel in front of the end of the bar (use a mat if necessary). Raise the bar from the floor to your chest. This will be your starting position. Extend your arms straight up. […]

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Seated High Row

  Sit down on the floor in front of a cable/pulley with a V-Bar attached. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position. Using your lats, pull […]

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Conventional Deadlift

  Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and your grip set, take a big breath and then […]

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T-Bar Row

  Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position. Assume a wide stance […]

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Rear Loaded ATG Squat

  This exercise is best performed inside a squat rack for safety purposes. (I am outside of the rack in the video simply because I am short and the guard rails prevent full range of motion) To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen […]

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Belted Squats

Not every gym will have a hip loaded belted squat rack. You can recreate this exercise using a dip belt. This removes the stress of weight on your spine as present in a rear loaded squat and removes the limitation of how much weight you can hold in a front squat. Place weight on dip […]

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New Feature: Fit Girl Nikki Exercise Library

Hey Goal Diggers! If you follow me on Instagram and/or Facebook you know that I like to post workout videos periodically (1-2 a week). If you aren’t following me on IG or FB— you should be! One day, I realized that there was no easy way for you to navigate to all of my leg […]

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Pullups

  Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width […]

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Bicep Curl Variations

This video is a combination of three bicep curl variations.   EZ Bar Bicep Curls Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. […]

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Flat Bench Press

  Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From […]

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Cable Front Delt Raise

  Select the weight on a low pulley machine, attach and grasp the rope attachment with both hands. Face away from the pulley and put your arms straight down with your hands in front of your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift both arms to the […]

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Step Ups to Overhead Press

  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. Place the right foot on the elevated platform. Step on the platform by extending the hip and […]

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Weighted Wall Sit

Begin with your back against the wall and your feet 18-24 inches out in front of you. Have your feet in a shoulder-width stance, toes pointed slightly outward and knees slightly out. This will be your starting position. Descend slowly by sliding down the wall. Keep your head up and maintain a flat back against […]

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Plank Pushup Combo

Secure a bench against a wall to prevent from sliding. Get into a prone position on the floor, supporting your weight on your toes and your arms. Alternate raising one arm at a time and placing on the bench, then back down to the floor. Perform a push up. Keep your body straight at all […]

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Ab Circuit

This is combination of 3 ab exercises. Active Plank Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. This will be your starting position. Maintaining your body weight on three limbs, straighten one arm at a time. […]

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Sit Up & TRX Strap Abs

Sit-up Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so […]

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Box Jumps & Pushup Circuit

Box Jumps Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position. Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through the hips, knees, and ankles to […]

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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 Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell […]

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Resistance Bands Circuit

This video is a combination of 5 exercises using a resistance bands. Bicep Curls To begin, stand on an exercise band so that tension begins at arm’s length. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will […]

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Active Plank

  Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back.This will be your starting position. Maintaining your body weight on three limbs, extend one hand in front of your body and tap on the floor in front […]

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Kneeling Smith Machine Squats & Pulsing Goblet Squats

Kneeling Squat Set the bar to the proper height in a power rack or smith machine. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight […]

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Ball Slams

  Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position. Initiate the countermovement by raising the ball above your head and fully extending your body. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you […]

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Barbell Hip Thrusters

Option A Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lean back against […]

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I Run My Body 365 Challenge #IRMB365 – May1st-May7th

Hey Goal Diggers! I have the privilege of being a featured coach for the I Run My Body 365 Challenge!! My goal is to help motivate you to do something healthy everyday! During the week of May 1st through May 7th I will be sharing healthy exercises , meals and snacks… much more than I […]

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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 […]

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Glute Sculpting Squat Variations

In addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun glute exercises before like Hip Thrusters and Hovering Hip Abduction and thought […]

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Fashionable Fitness

I’ve been working on something for a few months now and it’s finally ready for the world! Have you ever wanted something so much that when you could not find it in stores you decide to make it yourself? Well that’s exactly what happened with me. Personally, I have found some cute, motivational fitness/casual apparel however many […]

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Diversify Your Leg Routine

I posted this image on my InstaGram account (follow me) and thought I would share it here too!! It seems a lot of focus is placed on squats to build, shape and sculpt the legs and booty. Squats are great however there is more to a good leg/glute work out than squats alone. Another thing […]

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Seated Cable Curls

Suns out; guns out! This gym gem I picked up from my coach. I’ve shared it on social media before but not here! There are so many variations of bicep curls however this has easily become one of my favorites. Instructions: Find the Low Row cable apparatus (switch out handle to straight bar). Grip bar, […]

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Disclaimer

I am a certified personal trainer, fitness nutrition specialist and licensed esthetician (skin care professional), however the suggestions, workouts and recipes I post may not be right for you. Please speak with a medical professional before making any changes to your current routine. ❤ Nikki

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Hip Thrusters

Hey Goal Diggers! I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively than squats Hip Thrusters also known as Glute Bridges. (Visit my Exercise Library for more videos!) Disclaimer: You may look a little crazy in the gym but […]

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Dead Lifts x¿x

Hi Goal Diggers 🙂 I wanted to share another one of my favorite exercises…. the dead lift. If you are limited in your amount of time in the gym and you are capable I would definitely suggest that you add this into your routine. This compound exercise involves several muscle groups (lower back, glutes, hamstrings, […]

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Hovering Hip Abduction!!

Hey Goal Diggers! Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol Introducing… The hovering hip abduction!! Most gyms have this machine and if you’re lucky it faces a wall lol here we go… Step 1 Get in there! Step 2 Choose a heavy weight! I find you can […]

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