Blog Archives

Get Dancer’s Legs with Hamstring Curls

Want “tutu worthy” legs without having to put in all of the hours at the dance studio? My favorite exercise for getting the legs tight and toned in a pinch is a variation of the hamstring curl. Done using a large exercise ball, this exercise will leave your hamstrings popping whether you are looking to feel confident at the beach or for a night out on the town. Give it a try!

Tutu Tuesday Hamstring Curl

Directions: Start with the legs resting in a turned out position on the ball. Make sure your knees are straight. Now slowly bridge the hips up, keeping the arms at your sides for support. With the feet flexed, slowly curl the ball in towards your back. Repeat for 12-15 repetitions or as many as your fitness level will allow!

*For more daily workouts like this, visit my Facebook Page!

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May Inspirational Workout Calendar

Your May workout calendar is here! Let’s get motivated and ready to built a better body before summer. I have created a calendar with a full 31 days of motivation and workouts. Just click on the calendar photo below and print for some extra inspiration!

Just click & print!

Just click & print!

Also, be sure and join us on the Facebook page where I share more tips and videos/photos of the exercises listed on some of the calendar days!

Isolate Your Biceps!

This week’s “Train-hard Tuesday” tip is all about the Biceps. Your body adapts to doing the same exercises all of the time, so be sure to switch it up next time with this exercise that isolates the biceps, big time!

©Nikol Klein BicepsTry this exercise with lighter weight than you would normally curl and perform 12-15 repetitions, 3 times. Be sure to keep your shoulder planted firmly on the bench to keep from using momentum to curl the weight. Comment below and let me know how it goes!

Ultimate Booty Boost Workout

This week’s click and print workout is the Ultimate Booty Boost. You will be targeting the glutes with three different exercises: Single leg glute bridge, single leg box squats, and bench step ups. These three exercises combined will fire up all areas of the glutes and have your tush feeling tight.

Click on the photo below to see a larger version! ©Nikol Klein Booty Boost Workout

Ultimate Booty Boost Workout Plan:

• Single Leg Glute Bridges- Perform 3 sets of 20 repetitions of this exercise.

• Single Leg Box Squats- Perform 3 sets of 10 with or without weights.

• Step Up with a Kick Back- Perform 3 sets of 15 with or without weights.

Have a great workout and be sure to leave me feedback on how it goes!

New Year Body Blast

New Year Body Blast

Happy New Year! Now is the time to get re-inspired and to start setting new fitness goals for 2013. Luckily, I am taking all of the guess work out with my New Year Body Blast 6 week training program.

With my New Year Body Blast program, you will be emailed your workout daily including cardiovascular workouts, strength training, core conditioning, and toning. Each workout includes comprehensive instructions with photo and/or video links to show you exactly how to do each exercise correctly. Why aimlessly wander around the gym when you can do an effective workout like this at home?

Don’t wait to get on a routine any longer. Give this a try and for a low price of $19.95 through the end of January! Visit the New Year Body Blast website for more detailed information and to get started today.

Intelliskin Posture Apparel Review

intelliskin sports bra ©nikolklein

One of the reasons that my personal training clients come to me is to improve their posture. With my ballet background, they know that I have knowledge about proper posture. Let’s face it- when you’re not thinking about it, it is hard to constantly stand with shoulders back, chest up, etc. So we all eventually end up in a slump. Not to mention how our breasts can weigh us down as Women, forcing our shoulders to round forward. Enter Intelliskin Posture Cue™ Sports Bra.

I was fortunate enough to be able to try both sports bras: the Zipper Empower PostureCue™  Sports Bra (pictured above) and the regular Empower Sports Bra. These sports bras are designed to improve your posture as you wear them by supporting you in the front and the back. The unique “PostureCue” that this sports bra provides gently helps retrain and align your spine and shoulders.

intelliskin sports bra ©nikolklein

Back view of the Zipper Empower PostureCue™ Sports Bra

Sizing, Fit, and Feel- The Intelliskin Sports Bras are designed to fit snug, almost like second skin or Under Armour. They come in both black and white. I was between sizes and decided to go with the smaller size.  Immediately after putting it on, you will feel exactly what this product is all about. You will feel a more open chest, shoulders slightly pinched back (how we’re supposed to naturally stand). This product is extremely breathable and the mesh panels in the back not only ensure proper posture, but add to the breath-ability as well (pictured above). It looks great as well!

Function- These sports bras are great for everyone whether you are an athlete, a fitness enthusiast, or someone who simply suffers from shoulder and back pain. I have worn these sports bras for all types of activities like running, weight lifting, and even daily computer work. In all honesty, I didn’t want to take it off. My clients are always on the search for the perfect sports bra and, for me, I know that I have found it.

intelliskin instagram ©nikolklein

Empower Sports Bra in white & Eve shirt in Black/Silver

Recommendations- As a personal trainer, I know that all of my clients can benefit from the Intelliskin Empower Sports Bras. It is great for those who sit at a computer, athletes, and gym-goers. These products are even Chiropractor approved! I took my gear to my Chiropractor this week and he commented on the great design and support. Advice for those of you with sensitive skin- Make sure you hand wash your garment in cold water before putting it on…my sensitive skin started to itch after putting it on straight out of the packaging. Also, if you are a small frame with larger breasts, I might recommend going with the larger size as the compression could be a bit intense on the girls and the sizing chart on the website does not mention cup size.

On a side note: As a fitness expert I receive numerous products in the mail to sample and test every month but never have I received a product that I love this much. I am looking forward to offering this sports bra to my clients, family and friends! For more information about Intelliskin check out their website http://www.intelliskin.net.

Summer Bikini Backside Workout

Summer is here and it is time to kick your bikini body into full gear. Most Women feel super self-conscious about their bodies in the summer. If you want to improve your confidence wearing short shorts or a bathing suit, you will need to work your glutes extra hard in the summer. I ramp up my leg training days to three times per week for thirty to forty minute sessions.

Here is an example of my Bikini Backside routine (video following);
• Warm-up
• Passe Lunges on Bosu or Step 360 3×15 holding 12 pound weights
• Glute Bridges on ball 3×20 with 45 pounds
• Squats 3×6 at or above my body weight
• Single leg box squats 3×10 holding 12-15 pound weights
• Ballet Leg attitude lift 3×20 with 5 pound ankle weights
*this is MY routine, not my suggested routine

Check out my Bikini Backside Workout video to see just how each of these exercises is done.

The Ultimate At Home Women’s Workout

If you are like most Women, let’s face it, you loathe going to the gym. Not only does it take valuable time out of your day, but it also comes with a dreaded uncomfortable feeling. All of a sudden things like running into old acquaintances or co-workers at the gym has you feeling pressured to look your best in an environment where you should be fo

cusing on your workout.

Or maybe you are working out with a trainer at your gym who seems to be more interested in watching the girls on the treadmills than focusing on your form during workouts. Does this sound familiar?

Well, I have good news for you. You can get a fun and effective workout in the comfort of your own home!

Instead of dealing with the frustrations of driving to your local gym, you can save time and spend more time with friends and family through exercising at home. There are simple exercises that you can do right in the comfort of your own home that will strengthen, tone, and lean out your body. Best of all, there is minimal equipment required.

The best workouts aren’t done on expensive gym equipment or machines. They are done using your own body weight or small hand-held weights that are super inexpensive and found at your local sporting goods stores.

This is why I have developed my new program called The Ultimate At Home Women’s Workout. The Ultimate At Home Women’s Workout is a 6 week, step by step workout program designed to give you the best workout possible in the comfort of your own home. You will be coached step by step through each exercise to ensure that your form is correct and you know exactly how to set up properly.

Give it a try, and let me know what you think! You can order your copy HERE.