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Nikia Dyson's Complete Workout Program

Nikia Dyson's Complete Workout Program



Instead of looking at training as another daily task, I look at it as a new challenge and opportunity to push myself harder each day. Although training is intense, there is a sense of peace that comes with working out, and it has helped me to become more disciplined.

When I get in the gym I focus on training hard and executing each move to the best of my ability without underestimating myself. I need to train smart with intensity and push myself as hard as I can each day, because once it's done there is no "should have, could have, would have."

When I walk through those doors, I will leave knowing I gave my all and that it was my best!

Nikia Dyson's Fitness Program

Watch The Video - 11:02




Nikia Dyson's Training Program:


My workout was designed for me by my online trainer, Steve Poynter (www.fitnesspoynters.com or Stevep78 on BodySpace).

Every two weeks the order of the exercises in my workout was rotated to keep my body from hitting a plateau or reaching a comfort zone.

Day 1: Back/Calves

Day 2: Chest/Abs/Cardio

Day 3: Legs/Cardio

Day 4: Calves/Abs/Cardio

  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 20 reps
  • Abs Abs

    Abs

    I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    35 min HIIT

Day 5: Shoulders/Abs

Day 6: Biceps/Triceps/Cardio

Superset:

Superset:

Superset:

Day 7: Rest

Note on Cardio: Toward the end of my 12 weeks, to assist with bringing down my body fat percentage, I added a few additional Low Impact Cardio sessions throughout the week.



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atkisson

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atkisson

Congratulations on your win! Thanks for the information on how you were successful! I'll definitely take some of your routine and implement it in my own daily routine/diet/work-out.

Feb 11, 2012 4:11pm | report
 
MemphisFinest

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MemphisFinest

Congrats! You look amazing! Wife and mother....no one has any excuses!

Mar 12, 2012 7:05am | report
 
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