Follow Niki's Transformation, our daily workouts and exercise routines,healthy diet recipes, the world famous rapid fat loss and detox diet, and get motivated and inspired. Transform your body, lose weight, lose fat, tone up, workout, change your diet, and get your sexy body back with Niki, by doing her workouts and following her world famous recipes.
Watch Niki shrink into a SEXY BIKINI BEACH BABE, but first help me get there by leaving a few words on inspiration in our comment section and subscribe if you are at all inspired by what I am doing. 
This is by far the greatest challenge of my life and the world is my witness, OH MY GOSH !
Todays workout is a sprint high intensity workout and consists of 3 groups of exercises. Do it quickly without sacrificing form for the number of reps noted below and without rest. Your workout is complete once you have completed two full rounds of all the exercises. Repeat the 3 exercise groups for a total of 2 rounds without any rest between rounds. If you can't keep up then go back a level on your chosen EXERCISE The exercises are: GROUP 1 Jump Over the hurdle, do a Half Burpee , then Jump Over the hurdle again, then do a Half Burpee This is 1 repetition which you should repeat for a total of 10 repetitions you have 10 seconds to move onto next exercise group.... GROUP 2 Start with a Face Up Get Up and then do a Push Ups Level 6 . This is 1 repetition which you should repeat for a total of 5 repetitions. Remember no rest, just do them back to back. you have 10 seconds to move onto next exercise group... GROUP 3 Start with a Level 7 Squat and do 3 repetitions jumping as high as you can on the third repetition. This is 1 repetition which you should repeat for a total of 5 times ONCE YOU HAVE COMPLETED ALL THREE GROUPS REPEAT FOR A SECOND TIME. GO AS HARD AS YOU CAN IN GOOD FORM AND RECORD YOUR TIME TO DO TWO COMPLETE ROUNDS OF THE THREE EXERCISE GROUPS. Click on the available exercise names for a description and video presentation on how to do each one.
Your goal is to be consistent, do the best you can with whatever you've got for the duration of each exercise for each set until you are finished. Keep it up and before you know it a week would have passed, then a month, and then it's summer and you are the best you can be. If you need to lose fat but don't have the motivation then maybe we can help you.
After this workout you should feed your muscles. Sexy bodies need my delicious Fat Burning Omelette so try this recipe within 30 minutes after completing this workout which should be done at the start of your day. Leave me a comment, inspire me so I can continue to inspire you.
Con & Niki 
