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: Complete Chest Workout

  We’re focusing entirely on chest this workout. It’s important to hit this muscle group from multiple angles with a wide variety of exercises that include both pressing and flye movements for complete development. INTRO   EXERCISE #1 Decline Pushup   EXERCISE #2 Incline Dumbbell Press   EXERCISE #3 Bench Press   EXERCISE #4 Single … SEE MORE

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Real Workout: Barbell-Only Push Workout (Chest/Shoulders/Triceps)

Here’s an At-Home workout that requires only barbells and a bench to train all the push muscles of your upper body: chest, shoulders (front and side heads), and triceps! Rest periods will be minimal as you’ll do 3 trisets (3 exercises done back-to-back-to-back), to ramp up your metabolism and cut down on the amount of … SEE MORE

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Training Journal: Upper Body Resistance Band Superset Workout

Train your entire upper body and boost your heart rate with this resistance band workout that you can do at home…or anywhere, for that matter! … SEE MORE

Exercise Demo: Single Arm Incline Dumbbell Flye

Alternative Exercises: Incline Dumbbell Flye, Low Cable Flye, Standing Alternating Dumbbell Flye    

Training Journal: Chest & Arms Triset Workout

By Nicole Here’s a workout for your chest, biceps, and triceps – and you won’t be at the gym for hours and hours. I’m combining 3 exercises done consecutively with no rest in-between, a technique known as trisets. I’m also mixing it up with TRX Bands, exercise bands, cables, and free weights.   INTRO   … SEE MORE

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Training Journal: Superset Chest & Triceps Workout

By Nicole Hey guys, here’s a superset workout featuring 2 muscle groups that overlap each other: chest and triceps. As many of you probably know, triceps come into play in all pressing movements for chest. This will make it especially taxing as you go through the workout and fatigue starts to set in. But hey, … SEE MORE

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Target Training: Upper Chest

By Nicole   Here are 4 exercises that target that often neglected muscle, especially for you ladies out there: upper chest. It’s important to build this area to give a well-developed, fuller look across the upper body and to provide balance from front to back. Here are the exercises: Incline Dumbbell Press Incline Dumbbell Flye … SEE MORE

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Real Workout: Chest Workout

By Nicole     Here’s a chest workout that starts with a cable exercise to help pre-exhaust your pecs before you get to the heavy pressing movements. We’re also focusing on upper chest with 3 moves, as I believe women need to fill in that area to give a pleasing look to the upper body. … SEE MORE

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