EQUIPMENT NEEDED: None TIME: 5-10 minutes Cranky knees can keep you from enjoying athletic endeavors, outdoor hikes, or make simple everyday things like taking the … SEE MORE
Lower Body
Categories
This 30-day plan is built around a modified push/pull split designed to help you build lean muscle and get stronger. The workouts include compound exercises (push yourself here!) with accessory movements to add balance and definition. You’ll train 4 main workouts per week, hitting every major muscle group at least twice. There’s also an … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Dumbbells TIME: 40 minutes Here’s a workout for your entire body using only dumbbells. We’re muscling up with a compound movement for each major muscle group and adding an EMOM finisher to boost your metabolism. Looking for specific workout videos? Check out the filtering function to find exactly what you … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Full gym, resistance bands TIME: 40 minutes Get great glutes with this workout featuring 5 of my favorite exercises to give your booty the bump you want! Plus, I’ve added a couple of cooldown stretch moves to spur recovery for your next workout. Looking for specific workout videos? Check out … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
We all know how routines can feel all over the place sometimes—which makes it tough to stay consistent and see real progress. This 30-day training plan is designed to help you fix that, keeping things simple but effective. Here’s what to expect: • Five structured strength workouts per week • A modified push/pull/legs … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Full gym, Hip Circle TIME: 45 minutes It’s all about your lower body with this workout. We’re blasting quads, hams and glutes with the Hip Circle, barbells, dumbbells, and various other gym equipment through 3 supersets. If you have trouble walking after this workout, then you did it right. Looking … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Barbells, dumbbells TIME: 30 Minutes It’s all about your backside with this 30 minute posterior chain workout. I’ve got 2 trisets to hit glutes, hamstrings, rear delts, and back—plus a killer 6 minute EMOM finisher! Let’s do this! Looking for specific workout videos? Check out the filtering function to … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Barbell, dumbbells, bench TIME: 30 minutes We’re focusing on the muscles on the front of the body, the anterior chain. To be specific, we’ll spotlight quads, chest, shoulders, and abs. We’ll do 3 supersets, plus a triset finisher to boost your metabolism! Looking for specific workout videos? Check out the … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: Full gym, hip circle TIME: 30 minutes Get your booty bump on with this all-star glutes workout! Hit these 5 exercises to kick your rear into high gear so you strut your stuff just in time for summer! Looking for specific workout videos? Check out the filtering function to find … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
EQUIPMENT NEEDED: None TIME: 5 minutes Today we’re focusing on an area that gets very little attention: ankles! This is a crucial joint for helping you perform virtually any lower body movement and of course for sports/activities and just getting around period, so it’s important to keep them healthy. I’m giving you 5 … SEE MORE
To access this post, you must purchase NicoleWilkins.com Monthly Membership or Nicole Wilkins.com Yearly Membership.
Copyright © 2026 Nicole Wilkins. All Rights Reserved.