Weight Loss

Tone and Strengthen Your Lower Body With This 5-Move Workout by Nicole Mejia

“Get fit and thick” started as a personal mantra for NASM-certified trainer Nicole Mejia after being told numerous times that she didn’t have the body type of someone who was fit. “It was this moment for me where I was like, ‘I’m fit and I’m thick, and I’m very proud of that,'” Nicole told POPSUGAR at the DistrictFit fitness festival in West Palm Beach.

Nicole is known for her “circuit-style resistance training paired with plyometrics,” and the workout we did at DistrictFit had people’s legs shaking immediately after the warmup. Get a taste of Nicole’s style of training with the workout ahead.

The Lower-Body Circuit

Complete a dynamic warmup before starting the workout. If you’d like, add a resistance band around your legs while performing each exercise for more of a challenge. You can also do the workout with or without weights depending on your fitness level.

This workout should be done as a circuit. Complete a set and the designated reps of each exercise before progressing to the next move. Take little to no rest in between each exercise. Once you’ve completed all the moves, take 90 seconds of rest before beginning the next round. Complete a total of three to four rounds.

  • Side step with booty band: 12 reps each direction
  • Drop squat: 15 reps
  • Single-leg Romanian deadlift: 12 reps each leg
  • Plyo lunge: 10 reps each leg
  • Traditional bridge: 15 reps
  • Travel and expenses for the author were provided by DistrictFit for the purpose of writing this story.

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