Niki's FIT MUM Celebrity Workout How To Tutorial will give you step by step instructions to get you into a bikini body in about 18 minutes a day when coupled with one of our REAL diets. Designed for celebrities clients and our special friends who ...
Niki's FAT BLASTER no rest Workout is a high intensity fitness routine that builds muscle and fights fat. Learn all the tips and tricks with this TUTORIAL so you can perform the workout in perfect form and hence get the best possible result...
The easiest way to prepare and eat mangoes is using a sharp knife fillet each side of the mango, cutting off the ‘cheek’, and getting as close to the mango pip as you can. Then on each cheek make cuts in the mango about ...
The NEGATIVE PUSH UP is a great exercise for the chest, arms and shoulders. To perform a NEGATIVE PUSH UP start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Fee...
The PLANK KNEE TO ELBOW works your abs, obliques and upper body. To perform the PLANK KNEE TO ELBOW get into a push-up position, hands flat on the ground and on your toes. Your abs should be activated giving you a staight line from shoulders t...
The SINGLE LEG ELASTIC SQUAT is a great exercise for quads, glutes, hamstrings and hip extensors. To perform a SINGLE LEG ELASTIC SQUAT start by holding the elastic with both hands. Lean away from the elastic till you feel a little tension. Ke...
The Dumbbell Chest Press is a great exercise primarily using the Chest as well as the Shoulders and Triceps. To perform the Dumbbell Chest Press lie on a bench with a dumbbell in each hand resting on top of your thighs with palms facing each o...
The STAGGERED DEADLIFT is a great exercise for the back, glutes and legs. Top perform the STAGGERED DUMBBELL DEADLIFT start by holding a set of dumbbells in front of your thighs, palms facing you with an overhand grip. With your feet about sh...
The PLATE BENT OVER ROW is a great exercise for strengthening the back. To perform the plate bent over row hold the plate with both hands, palms facing each other. Stand with feet about hip width apart and knees slightly bent, bend forward fro...
Need a nice set of ABS ? Well, what are you waiting for ? Make your ABS one of your best assets with MOUNTAIN CLIMBERS. This tutorial will show you how you CAN DO IT. The Mountain Climber is a great exercise that builds strength in your legs, ...
Step Ups are right up there with the best exercises available to target your Glutes, Quads and Calves. To perform a step up start by standing behind a step or riser and step up onto the middle of the step with one foot, transfering the weight onto...
To perform a spartan staggered push up start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Tighten your abdominals, core and back during the entire exercise to main...
To perform a back lunge stand upright with your feet about hip width apart and step back with one leg, keep your core tight, torso upright and inhale as you descend. Your back knee should be just off the ground whilst your front knee should not go...
To perform the TRX Jump Squat hold the TRX straps with arms extended, your feet are under your hands so your weight is shifted back. Slowly lower into a squat position, set and quickly jump up as high as you can with both feet off the ground. ...
Dumbbell Flyes are a great exercise for the pectoral muscles. To perform Dumbbell Flyes lie down on a flat bench and hold a pair of dumbbells over your chest, with your arms up and your palms facing each other. Bend your elbows slightly and keep...
If you cannot do a regular chin pull up then try a negative chin pull up. This allows you to start at the top of the bar and slowly lower yourself down at a controlled pace to full arm extension. To perform a negative chin pull up either jump off ...
The Dumbbell Shoulder Side Lateral Raise is an isolation shoulder exercise that targets the lateral deltoid. To perform sit with your feet about shoulder width apart and knees bent. Hold your dumbbells at your side with palms facing your body and ...
To perform the TRX Bicep Curl exercise stand up facing the TRX and hold the handles with your palms facing up. Take a couple of steps forward, leaning back until your arms are straight whilst keeping your elbows up around shoulder height. Keep you...
TRX Body Rows are a great exercise for the back. To perform a TRX body row stand on your feet with both hands holding the TRX and walk away from the TRX till the straps are tight. Start with your palms facing down and arms straight. Move your fe...
Finger touch jump squats are an explosive plyometric exercise that work the glutes, quadriceps, hamstrings and calves. To perform a finger touch jump squat, squat down with your feet shoulder width apart till your fingers touch the ground and y...
To perform a jumping jack stand with your feet together and arms at your side. Bend your knees a little and jump, moving your feet out wider than your shoulders and simultaneously raising your arms above your head. Jump again with knees bent to th...
To perform a plank or hover as it’s also known you must first start by lying face down on the floor. Bend your arms so that your forearms are resting on the ground and palms are facing down and flat on the ground. Your elbows should be under...
The half burpee is a great full-body exercise that is used to build strength and cardio endurance. To perform a half burpee start in a standing position and squat down so your hands are flat on the ground and heels are elevated. Now lean forward ...
Lunges are a fantastic lower body exercise that works all the major muscles in the lower body including the quads, hamstrings, glutes and calves. To start stand upright with your feet apart. Your feet should be far enough apart so that when you d...
The Push Up is a great exercise for the chest, arms and shoulders. To begin start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Feet should be slightly separated. ...
