Welcome to Your Cardio Sculpt Workout with Coach Nicki!

Welcome, NickiFit friends! I’m thrilled you’re joining us today for a dynamic cardio sculpt workout. This session is designed to elevate your heart rate while working your muscles into hypertrophy—that’s a fancy term for achieving that sculpted, toned appearance we all love.

What You’ll Need for Today’s Workout

For today’s workout, you’ll need the following:

  • Light to moderate weights
  • A step or a sturdy substitute like a step stool or even a staircase

Our focus today isn’t on lifting heavy but on increasing muscle activity and keeping our heart rate up. So, grab your equipment and let’s get started with a gentle warm-up. Begin with a simple march to warm up those biceps and take deep breaths as we prepare for the circuits ahead.

Workout Structure

Today’s session includes two main circuits:

Circuit Focus Duration
1 Weighted Sculpting Moves 12 minutes
2 Cardio with Body Weight 18 minutes

Each circuit consists of four movements with 45 seconds of activity followed by 15 seconds of rest. We’ll take a longer break of about a minute and a half when switching from one circuit to the next.

Starting Your Workout

Let’s kick things off with our first four movements using dumbbells:

  1. Dumbbell Step-ups: Alternate leading with your right and left leg, adding weights for resistance.
  2. Military Press: Take care of your shoulders by adjusting the weight if necessary to avoid discomfort.
  3. Front Squats: Focus on your form, keeping your hips, knees, and toes forward. Pay attention to knee positioning to avoid strain.
  4. Kneeling Glute Movements: Ideal for targeting your glutes and upper legs, with variations to adjust intensity.

Throughout these exercises, remember the importance of proper breathing—it helps activate your muscles effectively.

Key Tips for an Effective Workout

As we move through each exercise, here are a few pointers:

  • Keep your posture upright during step-ups and squats.
  • Modify the military press if you experience shoulder pain.
  • Adjust your squat depth based on your current leg strength.
  • Choose your glute workout position based on comfort and challenge level.

Wrap Up and Cool Down

After completing the circuits, don’t rush off! Take a few minutes to cool down, stretch, and hydrate. Hydration is crucial not just for recovery but also for maintaining that sculpted look by keeping your muscles and tissues healthy.

Remember, consistency is key to fitness. Aim to integrate these workouts into your routine several times a week to see the best results. And don’t forget, if you enjoyed today’s workout or have any questions, feel free to reach out or leave a comment below. Your feedback is incredibly valuable!

Thanks for working out with us today, and I look forward to our next session!


About NickiFit

Since 2014, when NickiFit A to Z began, it has been my mission to make fitness accessible to all women. Many women feel uncomfortable in a standard gym setting. Many women have had horrible experiences with past trainers who did not provide the level of care they needed. I meet clients where they are at. I recognize that not everyone is comfortable in a gym or working out in groups so I coach clients in the comfort of their own home or in person or virtually depending on location