By Nicole Here’s an FST-7 workout for hamstrings and glutes. You’ll do seven sets for the first and last exercises to take advantage of the muscle pump. And if you’re looking for a little fun to liven up boring cardio on the treadmill, try this escalating intensity and incline workout (and have a good … SEE MORE
By Nicole Maximize the work your shoulders are doing to boost muscle-building with this Time Under Tension Shoulder Workout. Each set will be 45 seconds long. That doesn’t seem like a whole lot but trust me, it will seem like forever the deeper you get into the workout. Then find yourself a track with … SEE MORE
By Nicole Train your entire body with 11 exercises and burn a bunch of calories with my Tabata inspired High Intensity TRX Total Body Workout. Each round takes approximately 10 minutes, so feel free to do 2-4 (or more!). The second workout is a 600-rep biceps & triceps superset beast that will leave your … SEE MORE
By Nicole Drop it like it’s hot with this high intensity shoulder workout. You’ll start with the most basic shoulder exercise there is: the … SEE MORE
By Nicole Back is front and center this week, with a workout that combines pulldowns/pullups for width, and rows for thickness and detail. And then it’s on to abs with this giant set workout featuring the exercise ball to keep things fun. THE WORKOUTS (click on chart to enlarge and save/print) RELATED … SEE MORE
By Nicole This week we’re going down low and then finishing up high with these two workouts. Train your quads, hamstrings, and calves with my high-volume lower body workout. And then hit the gym for round 2 with my chest, biceps, and triceps triset workout. THE WORKOUTS (click on chart to enlarge and … SEE MORE
By Nicole Here’s a circuit for your entire body that you can do at home if you just can’t make it to the gym (for whatever reason) but don’t want to break your streak of not missing any workouts. All you need is one set of dumbbells and a chair. Then get ready for … SEE MORE
By Nicole With spring coming fast, it’s the perfect time to shape up your shoulders, back, and arms for warm weather tops. First up, shoulders. Most shoulder workouts start with presses or laterals for the front and side heads, but this one starts with a superset for the often neglected rear head. Prioritizing the … SEE MORE
By Nicole It’s time to build your upper body and burn off fat with This Week’s Workouts. For the upper body workout, you’ll do … SEE MORE
By Nicole Grab your TRX Bands for this workout that will hit your entire body. And I’m taking it a step further by doing these 10 movements in a HIIT circuit (high intensity interval training) to up the fat burning effects. The next workout is all about hamstrings and glutes with nine exercises, including … SEE MORE
Copyright © 2025 Nicole Wilkins. All Rights Reserved.
