THE Complete Personal Fitness Program for Women!
Nashville, Brentwood, Franklin, Bellevue, Belle Meade TN
Snowed In Workout
Niki G's
Snowed IN Work OUT
Run through all 7 exercises one time, then rest and repeat two more times for a total of three sets of all exercises. Don't forget to take some time to stretch and relax when before you end your workout.
Contact Niki with any questions!
Please check with your doctor before starting this or any other exercise program.
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: Modification: Don't jump and only lift on leg out to the side at a time |
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 Stair Climbing (double step) 1. Start at the bottom of the stairs and step up two steps at a time. 2. Repeat for the recommended steps or time. Trainer's comments: |
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 Rear Lunge with front lateral raise 1. Start by standing in a shoulder width stance with your feet together. Hold a dumbbell in each hand at your side. 2. Proceed into a reverse lunge and bring your back knee to the ground. While lunging backwards lift your opposite arm forward and up keeping the elbow semi-straight. 3. Return to the starting position and repeat with the opposite arm and leg. 4. To increase the difficulty raise your arm on the same side as the lunging leg. Trainer's comments: Modification: Don't use weights |
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 Step Jumps 1. Stand beside object to be cleared. 2. Bring knees up and jump vertically but also laterally off ground and over the barrier. 3. Land on both feet and jump the other direction over barrier. Trainer's comments: Note: If you don't have a step,use anything similar that you can jump over, even if its just a stack of books. Modification: Step over one foot at a time as rapidly as possible |
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 Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: Modification: On Knees or on all fours |
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 Single Leg Dumbbell Row 1. Start by holding a dumbbell in each hand and balancing on one leg. 2. Bend forward to about a 45 degree angle. 3. Pull the dumbbells up towards your waist and then extend your arms back down. 4. Repeat this for the recommended repetitions. Niki's comments: Note: Be sure to hold you back straight and lift the chest (don't round your shoulders) |
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 Bridge (Plank) on elbows 1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. 4. Hold for the required time limit or until you can no longer maintain a flat bridge. Trainer's comments: |
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Please check with your doctor before starting this or any other exercise program.
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