Follow Niki's daily workouts as she trains to get into her bikini.
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Fitness Training to Get into Your Bikini Niki: Hi everyone, it’s Niki from ConikiTV. I’m very excited and a bit nervous. This is my first workout and I’m going to transform this into a beach babe okay? So, let’s go! Male: Okay Niki, the first exercise is going be the body squats, when you hear the buzzer and just start okay, here we go. Niki: Okay. [Demonstration] Ready, you’re on. You need to keep your feet on the ground. [Demonstration] That’s it Niki, keep it on your ankles. Smile. [Demonstration] So, we spent 50 seconds Niki. How’s your first set doing Niki? Okay, so that’s your first set right? Niki: What have you said? Male: That’s you first set right? So, how many more we’re going to try to do? Niki: Three more. Male: Three more okay so let’s go. [Demonstration] On the line, good, and then twist it. Keep your elbows back. [Demonstration] Okay, your right hand in. Second set Niki. Nice try, you’re almost there. Okay, that’s two down Niki, two to go. Go on! Just spread your fingers, not so strong. That’s it. [Demonstration] Okay, let’s go. Keep your toes on the ground and just squat the elbows, keep your toes on the ground, twist them back and then keep them back – keep them back. That’s it. You get the chin right on the line. That’s it; keep your elbows back. That’s it. Spirit fingers, Remember, you’re nice strong spirit fingers. [Demonstration] Keep going. You’re almost there. You go all the way up. Good! Now, come up. That’s it honey, I need one more to go, one more, stay up, keep it up. And a couple more seconds. [Demonstration] That’s it. Last set Niki. Spirit fingers nicely. Alright back. Get your hands up, spirit fingers. That’s it, 45 and stroke. -- [Demonstration] This is the last exercise. Before it sickens Niki, you got anything to say? Okay Niki, so I want you to just explain to everyone now how long the work out was. [Demonstration] Niki: Well, that was only 20 minutes. It was really quick so it was effective; it was intense but really, really quick. Ten minutes. Male: How many exercises? Niki: Five exercises. Male: And how long did you each one for? Niki: I did each one for 50 seconds on for doing the exercise. Male: But did it feel longer? Niki: By the thought said it did. Wait, wait we’re 50 seconds on with 10 seconds rest in between. Male: All right, and we will all put that in our blog won’t we. Niki: We will. That’s right. Male: All right. Okay, so how about we just get through to exercises now one by one so everyone knows, okay? Niki: Yep, we’ll do that okay. Hi, I’m back. Okay, the first exercise is a body squat, okay. Male: Okay how does that work? Niki: So that works -- my feet are back, tight squatting, pointing out. Ive got my spirit fingers okay and as I’m going to the squat, I relish my arms to come down and then up. Male: One more? Niki: Okay, this is our push up. Now, I’ve got a towel here which gives me a line to where I put my fingers and it shows me where my chin is going to go. So, I put my fingers in line with the towel and then what I’ll do is make sure my elbows up pointing backwards and then what you need to make sure is that your feet across and your toes will remain on the ground through the whole pushup so I’m coming down. Male: Aim for the line, good. Keep your elbows back. Good and just stay there. Excellent! Niki: This is our lunge now, and remember, spirit fingers and what you want to do is straight up and make sure -- the most important thing is that your front chin is straight up okay so I’m going to step back in alternately. Okay we’re up to the body weight rope. I’ve got some rings here. What you want to make sure is your feet are flat on the ground, chest is nice and straight and I made a 45 degree angle and as I pull up there’s a slight twist in my wrist. Okay so what we want is a straight line from your feet up to your shoulders. Okay the last exercise is the plank. What you want to do is have four arms down in the ground, your hands together and what you wa
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