Purchase the Beginner Gym Guide EBOOK: https://www.nikkigetsfit.net/product-page/beginner-gym-guide
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ALSO AVAILABLE AS AN EBOOK HERE
https://www.nikkigetsfit.net/product-page/simple-and-satisfying-cookbook
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LINKS
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amazon storefront: https://www.amazon.com/shop/nikkigets_fit
TIMESTAMPS
0:00 intro
2:46 Arm swings
3:06 Arm circles
3:33 Chest stretch
4:09 Dynamic knee hugs
4:35 Dynamic quad stretch
5:02 Dynamic front lunge
5:38 Banded lateral walks
6:10 Dumbbell hip thrusts
7:18 Barbell hip thrusts
8:27 Dumbbell RDLs
9:21 Barbell RDLs
9:57 Single leg hip thrusts
11:01 Single legs RDLs
12:07 Hip abductions
12:34 Dumbbell iso holds
13:04 Barbell iso holds
13:15 Barbell shoulder press
14:10 Dumbbell shoulder press
14:51 Smith machine shoulder press
15:22 Alternating shoulder press
15:55 Banded front raises
16:41 Dumbbell front raises
17:29 Banded lateral raises
18:21 Dumbbell lateral raises
19:18 Barbell bench press
20:08 Dumbbell bench press
21:02 Smith machine bench press
21:56 Dumbbell chest flys
23:04 Dumbbell incline bench press
24:16 Dumbbell alternating bench press
25:11 Dumbbell squat
25:57 Smith machine squat
26:51 Dumbbell alternating lunge
27:52 Barbell alternating lunge
28:56 Dumbbell calf raises
30:13 Smith machine calf raises
30:50 Heel elevated squats
31:31 Dumbbell heel elevated goblet squats
32:23 Bodyweight Bulgarian split squats
33:42 Kettlebell Bulgarian split squats
34:55 Dumbbell Bulgarian split squats
36:09 Bodyweight wall sits
36:39 Weighted wall sits
37:02 Band assisted pull-ups
37:55 Lat pulldowns
39:04 Reverse grip lat pulldowns
39:56 Dumbbell single arm rows
41:02 Banded seated rows
42:09 Cable seated rows
42:54 Barbell bent-over rows
43:54 Dumbbell bent-over rows
44:44 Cable face pulls
45:48 Dumbbell bicep curls
46:48 Barbell bicep curls
47:42 Dumbbell hammer curls
48:45 Alternating bicep curls
49:24 Tricep pushdowns
50:19 Barbell skull crushers
50:51 Dumbbell skull crushers
51:33 Bird dogs
52:19 Dead bugs
53:11 Toe taps
53:48 Suitcase crunches
54:20 Glute bridges
55:14 Heel touches
LET’S CONNECT
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TikTok: https://www.tiktok.com/@nikkigetsfit
Facebook: https://www.facebook.com/nikkigetsfit1/
WW App: nmadoch7188
PRODUCT LINKS:
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Food gloves: https://amzn.to/43vnOCz
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Rollerblades: https://amzn.to/47UiSKd
Roller skates: https://amzn.to/4oj40dj
Walking pad: https://amzn.to/4i5ZtJt
DISCLAIMER: Some links mentioned may be affiliate links. If you purchase a product with the links that I provide I may receive a small commission. (No additional charge to you). Thank you so much for your support & I hope you find some helpful tips on my channel!
