Nicole Wilkins

Shoulders

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  Your September workout plan is here! Now that summer is over and most of you are likely traveling less and will have a little more time to devote to your workouts. So this month we are upping the training frequency to five days a week, with an optional sixth day for those of you … SEE MORE

  It’s summer time, so I know you all want to spend as much time as possible outdoors and with family – so we are going to make this month’s workouts a little shorter than usual. But be warned, that doesn’t mean easier! These workouts are fairly intense and can be done almost anywhere for … SEE MORE

  Pushups can be an intimidating exercise, but I’m going to help you overcome master this move so that you can be confident that if someone ever says “drop and give me 20” you will knock them out without even breathing heavy. If you can’t do regular pushups, you have to work up to it … SEE MORE

  Let’s build muscle! Focus on range of motion and the stretch/squeeze portion of each exercise. I want you to lift as heavy as you can WITH proper form. You should be struggling on the last 3 reps of each set, reaching near or at failure every time. June Workout Split We’re going to give … SEE MORE

  Here’s a high rep workout to shock your shoulders into growth. I’ve got a variety of compound exercises, like presses, and isolation exercises such as front/lateral/rear raises. This will ensure that each deltoid head gets proper attention for balanced development. THE WORKOUT Rest 30 seconds between sets One Arm Arnold Press 3×20 Plate Front … SEE MORE

  The weather is warming up and spring is in full swing – are you ready to get after it with this month’s workouts? Of course you are! May Workout Split We’re training 5 days each week, with both upper body and lower body getting 2 workouts every 7 days. Plus a muscle-building, fat-burning Total … SEE MORE

  https://vimeo.com/535865114 Can you really have a great workout in just 10 minutes? You sure can if you make it hard enough! And believe me, this workout will have you sweating so much you won’t believe it’s only been 10 minutes. You’re going to do 4 exercises in a giant set (each exercise done one … SEE MORE

  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

  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

Here are 7 moves that hit your front, side, and rear delts for complete looking shoulders from every angle.   THE WORKOUT Rest 30-45 seconds between sets/supersets Seated Dumbbell Shoulder Press 3×10-12 Superset Seated Arnold Press 3×10 Seated Dumbbell Front Raise 3×10 Standing Dumbbell Lateral Raise 3×10/10/10* *Drop set. Shoot for 10 reps on each … SEE MORE