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
3 sets of 15 reps
3 sets of 15 reps
3 sets of 15 reps
3 sets of 20 reps
3 sets of 20 reps
Day 2: Chest/Abs/Cardio
3 sets of 15 reps
3 sets of 15 reps
3 sets of 15 reps
2 sets to Failure
I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
35 min HIIT
Day 3: Legs/Cardio
3 sets of 20 reps
3 sets of 12-15 reps
3 sets of 15 reps
3 sets of 20 reps
2 sets to failure
- 35 min HIIT
Day 4: Calves/Abs/Cardio
- 3 sets of 20 reps
- I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
- 35 min HIIT
Day 5: Shoulders/Abs
3 sets of 15 reps
3 sets of 15 reps
3 sets of 15 reps
3 sets of 20 reps
- I used bodyweight moves and performed a variety of ab exercises in a circuit style method. I repeated the circuit three times
Day 6: Biceps/Triceps/Cardio
Superset:
3 sets of 15 reps
3 sets of 15 reps
Superset:
3 sets of 15 reps
3 sets of 20 reps
Superset:
3 sets of 15 reps
3 sets of 20 reps
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.
Discounts & Deals - Sign Up!
(5 characters minimum)