Train by Niki

LEG DAY - CYCLE B PROGRAM

Full fit: | Niki10 at checkout as a thank you from me 🤎

Since so many of you voted for a program in my story post, here's my LEG DAY - CYCLE B program I'm posting in celebration of both 🌈 & my birth month, with the goal of inspiring you to take that first step 🥰

I program all my fitness classes with day-to-day parents and people in mind, so tag me when you do them!

Make sure to FOLLOW me, SHARE to your stories/friends/family/loved ones and SAVE my posts for your convenience 🫶

I look forward to seeing you workout with my programs ✨️

Warm-up | 2~3x sets, 10~12 reps/ per
Band Pulls > Band Shoulder Rotation > Leg Swings (front + side, reps counted per leg per direction) > Kneeling Low Lunge (reference my "Muay Thai Mobility" video for form!)

※ NO BREAKS between the movements, you are doing ALL 4 back to back as ONE set, repeat 2~3x sets
‼️Kneeling Low Lunge:
Keep hips flat and parallel to the ground, front leg's knee in line with ankle and hip-bone, back leg extended with knee on the floor and top of foot flat against the ground, sink hips downwards without front knee passing the toes

Main Block | use weights of your choice, finish all sets and reps of each item before moving on
* Increase weight per set for the following (if possible)
* *4 sets x 6~8 reps*/ item OR *3 x 10/ item* FOR ALL
1. DB Bulgarians ss Frog Lifts
※ lay on top of flat bench, arms hugging bench, hips/thigh against the end of the bench, knees apart but toes pointing inwards and together, squeeze your glutes and lift legs up to ceiling - KNEES STAY BENT AND APART FOR THE WHOLE MOVEMENT
2. BB Back Lunge
3. BB Squats (front OR back squats are both okay, up to you)
4. BB or DB KAZ
5. BB Conventional Deadlift

※ Rest as you need to, the Main Block is done at your own pace 🥰


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Leg Day, workout program, fitness program, mobility coach, muay thai coach, fitness trainer, personal trainer

FULL BODY BOOTCAMP PROGRAM pt. II

Full fit: | Niki10 at checkout as a thank you from me 🤎

Continuing the celebration of both 🌈 & my birth month, here's another program!

I write all my fitness classes with day-to-day parents and people in mind, so tag me when you do them!

Make sure to FOLLOW me, SHARE to your stories/friends/family/loved ones and SAVE my posts for your convenience 🫶

I look forward to seeing you workout with my programs ✨️

FULL BODY BOOTCAMP PROGRAM:

Warm-up | 2 mins ON 1 min OFF x 2 rounds, 30s per movement
Jumping Jacks > Bear Crawl Hold > Mountain Climbers (Cross or straight) > Push-ups (knees or feet)

※ NO BREAKS between the 30s, you are doing ALL 4 back to back until the timer stops

Main Block | 4~6 rounds total, use weights of your choice
1. Tricep Dips x 10 reps (assisted or not, bench or bar, up to you)
2. DB Strict Press x 10 reps
3. Sit-throughs × 12 reps TOTAL
4. Squat to Back Lunge x 10 reps/ leg
5. Hanging L-sits x 15~30s

※ Rest as you need to, the Main Block is done at your own pace with at LEAST 4 rounds 🥰

Core | 45s ON 15s OFF x 2 rounds
1. Toe Touches
2. Flutter Kicks

※ You may choose to use a weight or not (plate, DB, Med Ball/ MB)


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Bootcamp, workout program, fitness program, push-ups, mobility coach, muay thai coach, fitness trainer, personal trainer

Recent gym fits ft. and my signature "elf hair" - which set is your favourite? 🥰
PS: Niki10 at checkout as a thank you from me, to you 🫶


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Ootd, gym fits, gym ootd, workout clothes, small brand, local business, women owned, fitkaz, mobility coach, muay thai coach, fitness trainer, personal trainer

PT CLIENT HIGHLIGHT - Ms. Ana 💙

Ana is one of my clients.
Here's what she has to say about me as her PT/ coach:

"How time flies! About a year ago, this month around, I decided to change my lifestyle. I was not only encouraged by one or two, but more to do something worth my time.

"Started off with (bodyweight) strength training and gradually added weight training. My coach, Nicole, is such an understanding person. She was sensitive enough to know my body had to get used to moving first and slowly build my strength and core. It was not an easy task for me, and tbh the struggle is SO serious. But it did help me build my tolerance as I consistently go for my sessions.

"Super grateful for her patience, enthusiasm, encouragement, and she would give helpful 日常 (daily) tips!

"Thanks for not giving up on me since day one✌️& special thanks to Wynona for the extra push of introducing me to this sport hehe 😜"

Feedback from Ana's parents:

Dad: I am surprised that you are able to do push-ups now! Keep doing what you’re doing

Mom: Love your physical transformation. Your arms have more meat now. I’m glad you made good use of your free time

Thank you Ana for your continuous trust in me as your PT, and I am so INCREDIBLY proud of your dedication, hardwork, consistency, and for having faith in our process 🥹🫶



Key words:
Fitkaz, fitness, fitness trainer, personal trainer, strength coach, combat coach

Fits:
NIKI10 at checkout for a little treat from me to you 🤎

Which of my gym hairstyles is your favourite/ most recognisable?
1. Classic Dutch Braid
2. High Bun
3. Fishtail Ponytail
4/5. Ponytail Braid
6. Messy Bun



Key words:
Fitkaz, gym hairstyles, fitness, ootd, fitness trainer, personal trainer, strength coach, combat coach

KAZ FOCUSED LEG DAY The highly requested part 1 of my leg day routines. Save it, try it out, and tag me when you do! Acronyms: SS = Super Set Alt. = Alternative Full Breakdown, screenshot for your next leg day😁: - Bulgarians 10 reps SS Bosu Single Leg Deadlifts 12 reps x 3 sets - KB Alternate Arm Swings 12 reps SS Plated Alternate Stance Squats 10 reps x 3 sets - KAZ Glute Bridge ¤ Light weights: 10 reps x 2 sets, 5 count pause at the end of each set ¤ Medium weights: 8 reps x 2 sets, 5 count pause at the end as well ¤ Heaviest weights: 3 reps x 2 sets Key words: Leg day, KAZ glute Bridge, KAZ, weight training, strength training, athlete #conditioning #combatcoach #personaltraining #personaltrainer #legday #legdayworkout #kazglutebridge

A few clips from my sessions. It's always a fun vibe in my sessions, come join and see for yourself! . . . . #warriormacau #muaythai #boxing #strengthtraining #cardioworkout #martialarts

Pictures from some of my Muay Thai and Boxing classes at @warriormacau ! See your friends? Tag them in the comments! Everyone is entitled to one FREE TRIAL class! Bring your friends and come by @warriormacau and try out one of the sessions I teach! . . . . #warriormacau #muaythai #boxing #strengthtraining #cardioworkout #martialarts

CONDITIONING DAY ROUTINE| Snippets of what I do on conditioning days - this isn't everything I do for conditioning, it depends on how much time I have that day. I also do weighted V-sits and either weighted crunches or Plank with feet on a half bosu and hands on a med ball with a 25~45lbs plate on my back at the end of my conditioning days Key words: Conditioning day, Kettlebell workout, weight training, strength training, rotational strength #conditioning #combatcoach #personaltraining #personaltrainer #conditioningday #chinups #kettlebell #weightlifting #strengthtraining