Nicole Wilkins

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Monthly Workout Plan: April 2021

  We’re continuing the push/pull/legs theme for this month’s workouts. I’ve added exercises using equipment such as resistance bands, the hip circle, and medicine/exercise balls for a little variety to keep things fresh. We’ll also use a few of my favorite intensity techniques: Supersets Two exercises performed back-to-back without resting between individual exercises. Rest when … SEE MORE

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Monthly Workout Plan: March 2021

  This one is for those of you who only have time to workout 3 days a week or prefer to add in different styles of training on the other days of the week (ie, yoga, running, spinning, swimming, Facebook LIVE Workouts with me on Sunday, etc). This may also be for you if you … SEE MORE

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Training Journal: Leg Day Warmup Moves

  Warming up is critical for preventing injuries. A lot of people just do a few light sets of the first exercise and think they are all set to go, but a true warmup should be more deliberate and involve several movements from different angles. Here are dynamic and static stretching movements to get your … SEE MORE

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Training Journal: Hip Circle Legs Workout

The hip circle is a simple but highly effective training tool to help intensify any leg exercise and activate the glutes to a greater degree. Here are 6 hip circle exercises to give your thighs a thorough thrashing from every conceivable angle. INTRO   EXERCISE #1 Squat Step   EXERCISE #2 Glute Raise with Pulse … SEE MORE

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Training Journal: Lower Body Landmine Workout

The Landmine is a great resistance tool. The unique balance requirements hits the muscles in a slightly different way than exercises done with a barbell or dumbbell. Plus, you don’t have to move to a different station as everything is done in one spot. That means you can keep the workout moving at a brisk … SEE MORE

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40 Day Buns & Guns Challenge Preview Workout (Gym)

  Looking for a killer workout to help build rounder, tighter glutes and hamstrings? Here’s one from one of my previous Buns & Guns Challenge … SEE MORE

Real Workout: Lower Body Triset Workout

    These 12 exercises (yes, a dozen!) will fry your quads, hams, calves (and glutes) from multiple angles. There are a lot of exercises … SEE MORE

Real Workout: Triset Calves Workout

By Nicole   Calves, one of those body parts that seems to get neglected. But toned and shapely calves really add that finishing touch to your legs, and they play an important functional role in just about every activity involving the lower body. Here’s a triset workout that hits your calves from different angles for … SEE MORE

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Real Workout: Posterior Chain Workout

  Hey guys, we’re doing something a little different today. Instead of focusing on one body part, we’re turning our attention to one side of … SEE MORE

5 Moves For Better Calves

  Calves are one of those body parts that seem to get neglected on a regular basis. You throw in a few sets at the end of a workout, or just skip/forget about them all together. That’s too bad, because toned and shapely calves that are proportionate with your quads and hams add that extra … SEE MORE

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