Workout Wednesday – Niki G’s HIIT 5k

Niki G's High Intensity Interval Training 5k treadmill

This month we are challenging our community to get in a 5k a day! Niki G’s Boot Camp members run a mile in class and are fitting in an extra 2.1 as part of the Challenge!

With all the winter weather lately, you might find yourself indoors a little more  on the boring treadmill. But, it doesn’t have to be boring, especially when you use your Niki G HIIT 5k!

Mix up your run with this high intensity interval training 5k which will rev up your metabolism and help you burn fat MORE effectively than just a stead-state run. Plus it can help you improve your speed.

Niki G's High Intensity Interval Training 5k treadmill

 

 

After you complete your HIIT 5k, check-in and let us know how your HIIT 5k went for you with hashtag #nikig5kaday on Instagram, Twitter or Facebook!

You can also follow us at @nikigfitness and @nikigsbootcamp!

Also, don’t forget to sign up for my newsletter to the right ——->

Get workout, recipes, meal plans and motivation right to your email when you subscribe!

 

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Niki G’s Basic Cardio Circuit

Perform each exercise for 2 minutes. Rest for 30-60 between every exercise

For weighted exercises, use light weights and hustle!

Perform 3 sets

  • Heismans
  • Squat + Shoulder Press (w/weights)
  • Mountain Climbers
  • Toe-Tap Jumping Jacks
  • Mogul Jumps (side to side jumps w/feet together, arms swinging forward and back every rep)
  • Alternating Side Lunges  + Lateral Raise (w/weights)
  • Step Jumps (jump up onto low step, carefully step off backwards)

quick water break, repeat

 

 

 

 

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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

By

Niki Gauthier

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

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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!

By

Niki Gauthier

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Shoulders and Legs Boot Camp Workout

Warm-up

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

WARM UP

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

CIRCUIT

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

EXTRA CHALLENGE

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!

Warm-up

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!

Warm-Up

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!

swimwear

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 niki@nikigfitness.com!

By Niki Gauthier

 

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