Niki G’s Basic Warm-up

Use this workout anytime you can get outside for a warm-up run or do not have access to cardio equipment

2 sets

:60 Pushups (modify on wall or on knees)

:60  High knees

:60 Jogging Butt Kicks

:60 Hesimans

:60 Burpees

:60 Jumping Jacks

Your heart rate should be up and you should feel ready now for some for your HIIT Circuit


Niki Gauthier

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Beach Bum Boot Camp: Workouts You can do Anywhere, Anytime in Under 30 Minutes


My husband, two daughters and I just returned from vacation. It was a nice little getaway to Florida to spend some extra time together before they start a new school year. We spent plenty of time being “Beach Bums” but found a way to balance it all out with an intense workout each day! We all enjoyed long bike rides, making sandcastles, boogie boarding or just taking in the view. My husband, Sam, cooked up fresh seafood and we visited a few restaurants.  But, Sam and I also took some time each morning to fit in a workout. I could have taken the week off, after all, “I’m on vacation!” However, I know how much better I feel after a workout. I really wanted to make the most of each day and the days are always better with exercise!

Fitness a lifestyle, it’s my lifestyle, so I brought it with me to the beach! Below are the Beach Workouts we did that you can also use too while traveling or on vacation to feel your best and keep you fit even when you can’t make it to your regular workout.  Each workout required absolutely no equipment at all and only took about 30 minutes, so there are NO excuses for skipping exercise while traveling!


How to use the workouts:

Each workout focuses on a different muscle group, so you could do one workout each day for three days in a row. Depending on how long your trip is, you could then rotate back through them, or mix it up by alternate between going for a run/long walk and the workouts below. If you have any questions, just leave a comment below!

I want you to enjoy your vacation or travel time, but most importantly, enjoy your FIT LIFESTYLE!

I hope these tips and the other tips in this blog will give you more confidence in moving forward towards your fitness goals! If you enjoyed this blog, I would be honored for you to hit one of the share/social media buttons to help inspire other women. Or, better yet, feel free to comment below!


Niki Gauthier

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Niki G’s Bikini Boot Camp Challenge- Week One

Niki G Shoulders and Arms Boot Camp Workout

At-home, High Intensity Interval Training workout designed to burn fat and shape a woman’s body!!

Grab a couple of sets of dumbbells and get ready to work hard and get OUTSIDE of your comfort zone!! Remember to choose weights that you can only do for the the reps listed. Go as heavy as you can while keeping excellent form!

If you have any questions, just ask below in the comment section!

Do 15 reps of each exercise unless otherwise noted.

Niki G Boot Camp Workout

Niki G Core Boot Camp Workout

Niki G Legs Boot Camp Workout

Niki G Upper Body Boot Camp Workout


Niki Gauthier

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Shoulders and Legs Boot Camp Workout


Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

  1. Side Lunge w/weight left side x20– Hold one weight with two hands overhead. Step out with left leg into a wide lunge to the side while keeping right leg straight. Bring the weight down in front of the left knee while keeping your back flat and return to a standing position with weight overhead.
  2. Jogging in place Knee-ups 30 seconds
  3. Side Lunge w/weight right side x20 (see above)
  4. Plie Squat w/Upright Row x20 Hold 2 dumbbells in front of you and stand with your feet wide apart, feet slight turned outward. As you Squat down, lift your elbows just above your shoulders. As you return to the standing position, lower your weights.
  5. Overhead Shoulder Press x20 Hold 2 weights to the side your head about level with yours ears. Press weights above your head and slowly lower back to the starting position.
  6. Weighted Skiers x20 hold 1 weight overhead or at chest level. Step into a lunge position and jump up, switch legs and repeat rapidly. Do not lunge down. Move fast!

Repeat 3 times

Extra Challenge

run 1-2 miles

Cool Down

Stretch Out!

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Butt, Back and Biceps Boot Camp Workout


Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)


Keep weight in heels to really target your backside!

  1. Right Leg Lunge x20– Elevate back foot on chair or bench or even more emphasis on the glutes
  2. Wide Jump Squats x30– Place feet wider than hip with apart, squat back and jump up.
  3. Left Leg Lunge x20– Elevate Back foot on chair or bench
  4. Speed Skater 60 total Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat
  5. On leg Reverse Fly x30 Holding two weights, place weight on one leg and lean over while lifting the back leg until you form a straight line almost perpendicular to the floor. Hold weights under chest with elbow slight bent. Balancing on one leg, use your back and shoulders raise your arms about your sides level. Return weights slowly under your chest. Switch legs after 15
  6. Squat/Biceps Curl x20– Holding 2 weights, squat down while curling arms. Lower weights as you return to standing position.
  7. Two hand Bent Row x30 total – Stand in the lunge position holding 2 weights. Bend over until your weights almost touch the floor. Contract through your back muscles and row your arms up next to your side as you return to a standing position. switch legs after 15

Repeat 1-2x’s


20-40 minutes

  1. Run/Fast/Cardio Machine Walk 5 Minutes
  2. 50 In/Out Jump Squats- Feet together, mini squat, jump out to wide feet, jump back in with feet together and quickly jump back out. Keep knees soft!
  3. Run/Fast Walk/Cardio Machine 3 minutes
  4. 50 Jump Switch Lunges- Lunge down, jump up while switching  legs, repeat rapidly. Keep knees soft!

Repeat 2-4x’s


Cool Down

light stretching.

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Shoulders and Core Boot Camp Circuit

Create shapely shoulders, tighten your core and burn fat in this Shoulders and Core Boot Camp workout!


Light activity with dynamic stretching (jumping jacks, mini-squats, arm circles etc)

Boot Camp Circuit

  1. Burpee with a Shoulder Press. x20 Place weights on floor in front of you. Place hands on floor and jump back with two feet into plank position. Jump with two feet back up to your hands and begin to stand up. Pick up weights on way up and press overhead once standing. Place weight back down in front of you and repeat
  2. Single arm Shoulder Press 20x each arm. Hold weights at ear-level, palms facing forward. Press one weight overhead x20. Repeat w/other arm
  3. Plank on Elbows and Toes 30-60 seconds. Get down on your elbows and toes. Hold body straight and as stiff as “plank” without allowing hips to sag towards ground or become lifted too high.
  4. Bicycles x60 Fast side to side crunches pressing shoulder/elbow to opposite knee. Legs make “bicycle,” motion.
  5. Sit-up (or crunch) x30
  6. Jumping Jack with/ light weights x30 Arms extended to side, lift elbows out to side to just to shoulder level (like lateral raise) each jump
  7. Front Shoulder Raise x20 hold two dumbbells or one heavier dumbbell in front of you, keep arms straight, palms facing.  and lift weights up until level with your face.

Rest Repeat 2x’s

Extra Challenge:

Run or cardio equipment for 15-30 minutes

 Cool Down with some stretching

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Home for the Holidays Boot Camp Workout

pushup boot camp workout

pushup boot camp workoutYour busy Holiday schedule may keep you from visiting your favorite fitness facility for your normal butt-kicking workout, but that doesn’t mean you get to slack off! Below is simple yet effective  fat-blasting, body sculpting workout you can anywhere and you do not need any equipment at all to complete it. Move FAST, but pay attention to good form!


3-5 minutes before beginning more intense exercise

Circuit Instructions

Repeat this circuit 3 times with a 1 minute rest after you have completed all exercises.

 The Circuit

1. 10 Walking Pushups– Get into the pushup position (either on your knees or toes) Do one pushup then “walk out” to the right side on your hands and toes in a plank position.  Do another pushup, then walk back to the left. Repeat

2. 20  Burpees– From your pushup/plank position, jump or walk both feet up to your hands, jump up to standing position, Place your hands back down on the floor and jump (or walk) both feet back so you are in a plank position. Repeat

3. 30 Plie Squats– Stand with your feet wide apart, toes turned out slightly. Extend your arms straight out in front of you and hold them out the entire exercise. Bend your knees to squat down, press through your heals to return to the starting position without locking your knees.. If your knees go past your toes when you squat, place your feet a little wider.

4. 40 In/Out Squat Jumps–  With feet together, squat down and jump out to a wide squat, jump back into a narrow (feet together) squat. Move rapidly, but be sure to squat down with each jump.

5. 50 Alternating Lunges- Place hands behind head to stand up taller!

6. 60 Crunches- on your back with feet off the floor, knees bent above hips

Rest 60 seconds repeat 3 times total

Extra Challenge

After you complete 3 sets of the above circuit, go for a 15-30 run (or walk) outside for extra fat burning

Cool Down

Stretch out and drink plenty of water. Hold your stretches for at least 15-20 seconds

Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.

By Niki Gauthier

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Killer Beach Butt Workout!


Want a quick and POWERFUL workout to burn tons of calories AND shape-up your backside? Whether you need a workout ON the beach, before you go or want to pretend you are going for a little extra motivation, this workout will make your bikini bottoms proud!

Try these moves below and repeat 2-4 times depending your fitness level. You don’t need any equipment, but a stopwatch would be helpful.

If you can, get through ALL these exercises first before resting and repeating. Sip water before during and after your workouts.

1. One leg lunge, RIGHT Side x15- Target the glutes by elevating your back leg on beach lounge or chair. Be sure your knee does not go past your toes as you lunge.

2. In/Out Squat jumps x20- With feet together, squat down and jump out to a wide squat, jump back into a narrow (feet together) squat. Move rapidly, but be sure to squat down with each jump.

3. One leg lunge, LEFT Leg x 15 (see #1)

4. Jump Lunges 20x’s- Lunge down, jump and switch legs and lunge down before jumping and switching again.

5. Deep Squats- hold one weight and stand with your feet wide apart, keeping your back flat squat down and touch the ground with both hands. You should focus on bending your knees with your weight in you heels while getting your butt as low as possible. Don’t hunch your shoulders forward! WARNING, if you have any limitation or medical issues with your knees, modify by lowering only half way down, with your knees at no more than a 90 degree angle.

6. Sprint for 30 seconds out, 10 second rest, and then sprint back.

7. Hold on to the back of a chair and stand up tall. Pressing through your heel and the back of your knee, lift your back leg up behind you as far as you can without tipping over. Pulse it a little higher 30 times then switch legs.

Questions? Contact me at!

By Niki Gauthier


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Interval Training for Maximum Fat Burning

weight loss workout interval training boot camp

weight loss workout interval training boot campShort on time but want an effective full body, fat  burning workout? Interval training is one of the best ways to get the most “bang for your buck” when it comes to exercise. You usually only  need between 20-45 minutes and the fat burning effects will last long into your day.

Interval workouts, the preferred style of training we use in our Boot Camps, are very simple to perform and are basically just switching back and forth between higher and lower levels of intensity at a specific amount of time. For example, you could do low intensity for one minute, then high for 30 seconds for a 2/1 ratio. For more of a challenge, do just the opposite or go for a 1/1 ratio as in 90 seconds low and 90 seconds high.

You can apply this to a strictly cardio session by adjusting your speed, incline or resistance. But you can also get in a weight training  (low intensity) workout combined with “cardio bursts” (high  intensity) for  the ultimate  two-workouts-in-one session!

Generally, you want to spend at least 30 seconds on each interval and no more than 2 minutes. Be sure to warm up for 5-6 minutes before jumping into interval training and cool down with some light movement and stretches at the end.

Which exercises, interval time, and total duration of your workout will vary by fitness level, but here’s a sample workout you can try at home without even using any equipment! Don’ worry if you can’t do all 30 or 60 seconds of each exercise. Do the best you can and keep moving!

1. Low 60 seconds: Pushups – try them you knees or even on the wall if you can’t do them all on your toes

2. High 30 seconds: Jumping Jack- Yep, old school cardio

3. Low 60 seconds: Right Leg Lunge – Step one foot out so that when you lunge down your knee does not go past your toe. Keep your weight in your heels and try lunge down to a 90 degree angle.

4. High 30 seconds: Skaters- Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat

5. Low 60 seconds: Left Leg Lunge See #3

6. High 30 seconds: Mountain Climbers Start in a plank position on your hands and toes. Draw one knee up as high as you can towards your chest. Then rapidly switch knees and feet back and forth.

7 . Low 60 seconds: Triceps Dips- Sit on the end of the chair with your hand as close to your legs as possible, fingers hanging off the end so the weight is in the heal of your hand. Gradually lift your bottom off the chair and walk your feet out. Keep you elbows pointed behind you and gently lower your body down until your elbows are at about 90 degrees bent. Press yourself up to the starting position without locking your elbows.

8. High 30 seconds: Jump Squat- Feet shoulder width apart, squat down and as you come up jump. As you lower out of the jump squat back down. Keep knees soft and slightly bent the entire time.

9. Low 60 seconds: Same as above, just don’t jump. Try to lower down until your knees are at 90 degree angle. It helps to have a chair behind you for something to aim for. Be sure to keep your weight in your heels. Not your toes and knees!

10. High 30 seconds:Skiers- Jump one foot out in front of the other. Knees slightly bent. Extend the opposite arm up and out in front. Jump up and switch arms and legs back and forth at a rapid pace.

11. Low 60 seconds: Side one-arm plank on Right Side- Lay on your side and stack your feet. Place your hand in the spot on the floor below your shoulder. Lift your hips off the ground until you are on the sides of your feet and your hand only and in one straight line. Modify by keeping your bottom knee on the ground.

11. High 30 seconds: Bicycles – On the floor on your back with your knees up, feet flat on the floor, place your hands behind your head and lift your shoulder blades off the floor. One knee at a time, lift your leg of the ground until both knees are up at a 90 degree angle. Draw your left knee in towards your middle and press your right shoulder towards your left knee. Rapidly switch back and forth using your abs, NOT momentum!

12 Low 60 seconds: Side one-arm plank on Left Side Same as #11 but on the left side

Repeat 2-3 x’s depending on how much time you have and your fitness level.

Questions? Contact me!

Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.

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Get a Lift- Tone and Tighten Your Legs with this Stair Workout

Did you know that one of the best pieces of exercise equipment is probably already in your home or in your office building?  Your stairs can provide a simple workout, but with big results! Even if you only have a couple of steps to use, you can tone and lift you backside, get some heart healthy cardio and build strength in your legs and core in less time than it would take on a flat surface! The following workout focuses on the lower body and core and gives you an effective workout in your home with little to no equipment.

Ready for Lift-off?

After you have warmed up, you will alternate a cardio burst of running/walking 30 steps with the exercises below. Once you have completed all five exercises and cardio bursts between, you will rest and then repeat 2-3 more times.

1.       Two at a Time: Walk up the steps, two steps a time. Your goal is to take 30 steps.

2.       Step Lunges: Stand below the bottom step. With your right foot step onto the bottom step lunge down. Be sure that your back knee is under you rather than in-front. Once you have lunged down as far as 90 degrees,  press yourself up and return  your right foot back to starting position. Repeat on the left foot.  Complete 10 lunges on each leg.

3.       Squat with a Side Step-up: Stand facing the wall with your right foot on the step bottom step and your left on the floor. Squat down and as you press yourself, tap your left toes on the step next to your right foot. Then place the left foot back on the ground, squat down and repeat 20 times on each side

4.       High Knee Step-ups: Stand in a lunge position with your right foot on the bottom step and your left foot on the floor. Put your weight into your right leg and quickly lift your left knee up in front of you higher than your hips. Quickly place the left foot back behind you into a standing lunge position. Repeat 20 reps on each side.

5.       Calf Raises: Stand on the bottom step facing the stairs. Place a weight in one hand and place the other hand on the railing. Stand on the step so that your heels are hanging off the edge of the step. Once you feel a stretch in your calves, press yourself up onto your toes, then lower slowly back into the stretch. Repeat 20 times.

Form Dos and Don’ts

Do keep your weight in whichever heel is on the ground during the exercise to keep the pressure off your knees. Follow modifications online if you have knee, back or hip issues.

Don’t lock your knees out. Keep a “micro-bend” to them when coming out of a squat or lunge and when extending your leg.

Don’t slouch

Do relax your shoulders and engage your core for better back support

If you can’t complete the entire workout, even with the modifications listed at our website, don’t give up. You will get stronger. Try again next week and remember better fitness is achieved  “One Step at Time!”

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