#justgetfitconditioning

[justgetfitnikki]

Let's talk training schedules and workout splits because everyone's always so curious 👇 🥤sippin' @womensbest BCAAs ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ I've learned that there is no training schedule that works best for eveyone. People develop differently and some of us have to work harder to see progress in certain areas. That being said, below is what I currently find works best for me. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ 🔸I (aim to) train legs and glutes 3x a week. It takes me a lot of work and time to see progress in my legs. 🔸 Back & bis 1x (it's one of my fav days but they both develop fast and since I train for strength and aesthetics I limit it to once a week) 🔸 Chest, tris and shoulders 1x 🔸 Full body conditioning day 1x (#justgetfitconditioning) 🔸 Abs, I don't have specific ab days, I just try to do some specific ab stuff 2x a week.. But it's been 1 or none lately. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ Now obviously this is how I aim to train, some weeks I train 6 days, others 5. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ As you can see I don't do much of any cardio. It's not really my thing. If I'm having a pretty sedentary day though I'll spend 20 minutes walking on the treadmill on an incline (maybe run a bit) ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ What's your training schedule like? Are you following any particular guide or program? ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ I recently finished @katiecrewe guide. It's my fav 🙌 but since we did so muxh traveling while I did it I'll be starting it from the beginning again soon 😍. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ #womensbest #girlswhoworkout #gymsharkwomen #womenwholift #bbgprogress #fbg #tiu (at Vancouver, British Columbia)

[justgetfitnikki]

20 minutes full body HIIT workout wearing @womensbest. Perform each exercise for 20 seconds, rest 10 seconds. Repeat for 8 rounds. Then move onto the next exercise! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Battle Ropes 2. Squat jacks with med ball 3. Weighted V ups 4. Bosu lateral jumps 5. Bosu burpee push ups ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I use the free SmartWOD timer app when doing these kind of workouts. It beeps when it's time to rest/work and keeps track of your sets. I'm currently trying to include 1-3 HIIT sessions a week as it get closer to summer. They vary in time from 8-20 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you ever do HIIT? I'm looking for some ideas, what's your favourite way to do it? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Justgetfitworkout #justgetfitconditioning #hiit #tabata #strengthandconditioning #hiitworkout #hiitcardio #tabataworkout (at Vancouver, British Columbia)

[justgetfitnikki]

Need a challenge? Try my 300 workout! 10 squats with med ball toss 10 med ball push ups 10 burpee box jumps 10 step ups 10 plank dumbbell push-pulls 10 weighted lunges 10 bosu ball figure eights with KB 10 KB shoot thrus 20 bosu ball hops ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Repeat 3x ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make this workout easier by reducing or eliminating the weight or lowering the reps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I enjoy my workouts most when I’m challenged 😥 but still capable of completing them safely 🤗. There is nothing wrong with modifying workouts or eliminating exercises! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The only exercises you include in your routine are one that don’t cause pain and can be performed safely🙆‍♀️. If something doesn’t feel right, skip it! If you’re unsure, ask for help or do some research 🤷‍♀️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I spend a lot of time looking up exercises I’m unfamiliar with. I also look at different sources because sometimes videos are wrong, or there are variations. If I think I can do it, I start with a very light weight and when confident, I increase it. ♥ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your favourite way to sweat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #justgetfitconditioning #justgetfitworkout #fullbodyworkout #strengthandconditioning #boxjumps #burpees #kettlebells #plank #coreexercises #abexercises #bosu #coreworkout #cardio #hiit #conditioning #lunges #gymworkout #workoutflow #workoutathome (at Vancouver, British Columbia)

[justgetfitnikki]

I can do anything for 60 seconds, even cardio 😂! I've been doing 20-30 minutes of cardio 6 days a week for my mini-cut. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ditching rest periods for 1 minute of cardio accelerations means I get my cardio done in between sets. This allows me to: 🔸keep the intensity of the cardio relatively high... higher than if I had to do 20-30 minutes all at once. 🔸cut down on my workout time and avoid cardio in forms that bore me to death. These are some of my favourite moves: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸high knees 🔸step up with knee drive + jump 🔸kettlebell swings 🔸bosu ball toe taps 🔸skipping 🔸lateral jumps 🔸bosu ball lateral toe touches 🔸KB weighted step ups (~20 lb DBs) 🔸KB weighted walking lunges (~25-30 lb KBs) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of setting a 1 min timer for each cardio acceleration, I time how long X exercise takes at the beginning of my workout. Ex. I can skip 140 times in 1 minutes. So each time I skip I make sure to do a minimum of 140 reps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can totally use a timer but I find the counting gives me something to focus on and pass the time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I also switch up the exercises depending on what I’m training. Skipping on back and bis day is great for the first couple sets but sometimes effects my lifts as I get tired. So you can definitely switch up the style or cardio acceleration depending on the day and exercise. I do have to say my cardio endurance has increased a lot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While I’m still sweating up a storm I’m no longer winded and my skipping has increased for 100 reps to 140+ reps in one minute since I starting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To see more about my cut and training check out #justgetfitminicut ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hiit #hiittraining #fatloss #cardio #conditioning #strengthandconditioning #highintensityintervaltraining #skipping #kettlebellworkout #bosu #justgetfitconditioning #cardioworkout (at Vancouver, British Columbia)

[justgetfitnikki]

Home ab workout! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 40 Russian twists 20 hands to feet pillow passes 30 figure 8s 10 side planks + twist (per side) 10 planks (opposite arm/leg raise) 20 raised leg sit ups 20 plank jacks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Perform each exercise 3 times. Rest 30s to 1m between sets. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t feel like trainig abs? Check out my other workouts #: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Conditioning: #justgetfitconditioning ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Home workouts: #justgetfithomeworkout ALL workouts: #justgetfitworkout ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #abworkout #abexercises #coreworkout #abexercises #homeworkout (at The Cosmopolitan of Las Vegas)

[justgetfitnikki]

Did this workout in Vegas + some guy literally said I was making him tired 😂 matching set from @womensbest ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superset 1: 10 split squats (per leg) 50 bench hops 10 DB banded squats 100 reps skipping ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superset 2: 10 deadlifts 10 burpees ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Superset 3: Max reps uneven push ups Max reps around the world push ups Superset 4: 20 russian twists 20 commados ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Repeat 3 times or till you want to kill me 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know if you try this ♥! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #womensbest #abexercises #abworkout #pushups #fullbodyworkout #gymworkout#conditioning #strengthandconditioning #hiit #bodybuilding#justgetfitconditioning #justgetfitworkout #workoutvideo#bbg #tabataworkout #functionaltraining#totalbodyworkout #circuittraining#hiittraining #plyometrics #gymsharkwomen #bootygains #tiu #homeexercises #legday #legexercises #fithealthyworkouts #gym_videos @fitgirlvideos @fitgirls_inspire @home.exercises (at The Cosmopolitan of Las Vegas)