Our website ConikiTV.com is where we publish regular videos on exercise, diet, recipes, lifestyle change, amongst other related issues.
Post your comments, questions, and subscribe, to our blog.
In the meantime, always consult a doctor prior to commencing any exercise or dietary change so you do not hurt or injure yourself. Sometimes, although you might feel fine, there could be an underlying condition that you don't know about and a simple doctor's visit can confirm that you are healthy and therefore safe to participate in strenuous exercise or dietary change. We say this because we care, so please take it seriously.
All the best,
Con & Niki.
JUMP SQUAT FINGER TOUCH ConikiXXX
Last Updated: Tue 09 Oct, 2012
Read The Full Stage 1 How To post at JUMP SQUAT FINGER TOUCH ConikiXXX
”Finger touch jump squats are an explosive plyometric exercise that work the glutes, quadriceps, hamstrings and calves.
To perform a finger touch jump squat, squat down with your feet shoulder width apart till your fingers touch the ground and your heals are off the ground. Now jump up explosively reaching as high as possible and when you land, lower your body back into the squat position.
ConikiXXX Week 1, Workout 2
Do 15 finger touch jump squats
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
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BEST INSANITY WORKOUT ROUTINE Niki in BLACK ConikiXXX
Last Updated: Wed 10 Oct, 2012
Read The Full Niki’s WEEKLY Workout post at BEST INSANITY WORKOUT ROUTINE Niki in BLACK ConikiXXX
”ConikiXXX is the 1st workout system that you can do at home for FREE designed to be SAFE and suitable for people of all ages. Complete with detailed professionally designed tutorials that will get you working out safely and without risk of injury. Join the HOME WORKOUT PHENOMENON today, it’s FREE. Just hit the SUBSCRIBE button on out site.
Do this workout on Tuesday, Thursday, Saturday of week 1. Do the workout challenge on same day which consists of a 60 minute walk with 6 intervals at minute 10,20,30,40,50,60 consisting of 15 ConikiXXX approved Jumping Jacks.
Part 1 - (do exercises 1-6 for 3 rounds without rest)
1. Sumo Squat 12 full 12 low 12 high 12 full
2. Booty Curls 12 full 12 low 12 high 12 full
3. Forward / Backward Lunges RHS x 6 LHS x 6
4. Forearm Plank x 30 seconds
5. Diamond Sole to Sole ABS x 12
6. Push Box ABS x 12
Part 2 - do 15 reps and you’re done !
7. Finger Touch Jump Squats x 15
Remember to check out our ConikiXXX How To for correct exercise form and variations.
Con did this workout in 15 minutes 26 seconds
Niki did it in 16 Minutes 84 seconds
What was your time ?
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic with these workouts. Try it NOW !
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LOWER BODY WORKOUT ConikiXXX Workout 2 Week 1
Last Updated: Thu 11 Oct, 2012
Read The Full Workouts Stage 1 post at LOWER BODY WORKOUT ConikiXXX Workout 2 Week 1
”ConikiXXX is the 1st workout system that you can do at home for FREE designed to be SAFE and suitable for people of all ages. Complete with detailed professionally designed tutorials that will get you working out safely and without risk of injury. Join the HOME WORKOUT PHENOMENON today, it’s FREE. Just hit the SUBSCRIBE button on out site.
Do this workout on Tuesday, Thursday, Saturday of week 1. Do the workout challenge on same day which consists of a 60 minute walk with 6 intervals at minute 10,20,30,40,50,60 consisting of 15 ConikiXXX approved Jumping Jacks.
Part 1 - (do exercises 1-6 for 3 rounds without rest)
1. Sumo Squat 12 full 12 low 12 high 12 full
2. Booty Curls 12 full 12 low 12 high 12 full
3. Forward / Backward Lunges RHS x 6 LHS x 6
4. Forearm Plank x 30 seconds
5. Diamond Sole to Sole ABS x 12
6. Push Box ABS x 12
Part 2 - do 15 reps and you’re done !
7. Finger Touch Jump Squats x 15
Remember to check out our ConikiXXX How To for correct exercise form and variations.
Con did this workout in 15 minutes 26 seconds
Niki did it in 16 Minutes 84 seconds
What was your time ?
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic with these workouts. Try it NOW !
Follow us on TWITTER
http://twitter.com/#!/conikitv
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http://www.facebook.com/conikitv
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UPPER BODY WORKOUT ConikiXXX Workout 1 Week 1
Last Updated: Thu 11 Oct, 2012
Read The Full Workouts Stage 1 post at UPPER BODY WORKOUT ConikiXXX Workout 1 Week 1
”ConikiXXX is the 1st workout system that you can do at home for FREE designed to be SAFE and suitable for people of all ages. Complete with detailed professionally designed tutorials that will get you working out safely and without risk of injury. Join the HOME WORKOUT PHENOMENON today, it’s FREE. Just hit the SUBSCRIBE button on our site.
Do this workout on Monday, Wednesday, Friday of week 1. Do the workout challenge on same day which consists of a 60 minute walk with 6 intervals at minute 10,20,30,40,50,60 consisting of 6 ConikiXXX approved Burpees.
Part 1 - (do exercises 1-4 for 3 rounds without rest)
1. Push Ups 9 full 9 low 9 high 9 full
2. Body Rows 9 full 9 low 9 high 9 full
3. Medicine Ball Pullover & Press x 15
4. Boxer Skip x 45 seconds
Part 2 - (do exercises 5-8 for 2 rounds without rest)
5. Lying Dumbbell Tricep Extensions 9 full 9 high 9 low 9 full
6.Standing Dumbbell Bicep Curls 9 full 9 high 9 low 9 full
7. Medicine Ball Pullover & Press x 15
8. Boxer Skip 45 seconds
Remember to check out our ConikiXXX How To for correct exercise form and variations.
Con did this workout in 25 minutes 48 seconds
Niki did it in 26 Minutes 30 seconds
What was your time ?
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic with these workouts. Try it NOW !
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http://twitter.com/#!/conikitv
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JUMPING JACKS ConikiXXX
Last Updated: Fri 12 Oct, 2012
Read The Full Stage 1 How To post at JUMPING JACKS ConikiXXX
”To perform a jumping jack stand with your feet together and arms at your side. Bend your knees a little and jump, moving your feet out wider than your shoulders and simultaneously raising your arms above your head. Jump again with knees bent to the starting position with feet together and arms by your side. During the jumping you are on the balls of your feet.
ConikiXXX Week 1, Workout 2, Workout Challenge
Do 15 jumping jacks every 10 minutes during your 60 minute walk. Start your one hour walk and set your timer to go off every 10 mins ( at 10,20,30,40,50,60 mins). When the timer goes off do 15 jumping jacks, continue walking and then repeat when the timer sounds again in 10 mins, continue until your 1 hour walk is up !
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
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http://twitter.com/#!/conikitv
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FOREARM PLANK ConikiXXX
Last Updated: Sat 13 Oct, 2012
Read The Full Stage 1 How To post at FOREARM PLANK ConikiXXX
”To perform a plank or hover as it’s also known you must first start by lying face down on the floor. Bend your arms so that your forearms are resting on the ground and palms are facing down and flat on the ground. Your elbows should be under your shoulders. Now contract your abs and push up off the floor coming up onto your toes. Make sure there is a straight line from your head to your heals. Look down towards the floor, hold the position for the specified time as long as you are maintaining correct form. Breathe normally through the exercise and then lower your body back down to the floor. To make this exercise easier just drop to your knees instead of your toes making sure you have a straight line from your head to your knees.
ConikiXXX Week 1, Workout 2
Hold forearm plank for 30 seconds
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
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http://twitter.com/#!/conikitv
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http://www.facebook.com/conikitv
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HALF BURPEE ConikiXXX
Last Updated: Mon 15 Oct, 2012
Read The Full Stage 1 How To post at HALF BURPEE ConikiXXX
”The half burpee is a great full-body exercise that is used to build strength and cardio endurance.
To perform a half burpee start in a standing position and squat down so your hands are flat on the ground and heels are elevated. Now lean forward whilst kicking your feet back so you are in a push up position, keeping your body straight and your core engaged. Drop the knees and kick your feet back to your hands letting your weight drop back, sit up and then return to standing position.
Week 1, Workout Challenge
Do 6 Half Burpees Start your 1 hour walk and set your timer to go off every 10 mins ( at 10,20,30,40,50,60 mins) When the timer goes off do 6 Half Burpees continue walking and then repeat when the timer sounds again in 10 mins continue until your 1 hour walk is up !
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
Follow us on TWITTER
http://twitter.com/#!/conikitv
Follow us on FACEBOOK
http://www.facebook.com/conikitv
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Video with 1 note
LUNGES FRONT BACK ConikiXXX
Last Updated: Mon 15 Oct, 2012
Read The Full Stage 1 How To post at LUNGES FRONT BACK ConikiXXX
”Lunges are a fantastic lower body exercise that works all the major muscles in the lower body including the quads, hamstrings, glutes and calves.
To start stand upright with your feet apart. Your feet should be far enough apart so that when you descend the front knee does not extend past your toes. Your front foot should be flat and the back foot should be up on your toes with heel up.
Contract your abdominals and bend both knees lowering your body down to the floor so that the back knee is a few inches off the floor. At the bottom you should have a 90° angle in both legs. Now push back up driving your weight through the front heel.
ConikiXXX Week 1, Workout 2
Do 6 x Front and Back Lunges with the RIGHT leg Then Do 6 x Front and Back Lunges with the LEFT leg
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
Follow us on TWITTER
http://twitter.com/#!/conikitv
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PUSH UP 9’s ConikiXXX
Last Updated: Tue 16 Oct, 2012
Read The Full Stage 1 How To post at PUSH UP 9’s ConikiXXX
”The Push Up is a great exercise for the chest, arms and shoulders.
To begin start by supporting your weight, face down, on your hands and toes, with your body in a straight line from your shoulder to your toes. Feet should be slightly separated.
Tighten your abdominals, core and back during the entire exercise to maintain this straight line. Your hands should be slightly wider than your shoulders and neck inline with your spine. The elbow is in line with the shoulder and the wrist.
Now starting with straight elbows lower your body to the floor, bending your arms and breathing in as you descend, until your chest is barely touching the ground. Then straighten your arms as you exhale and come up to the start position.
For an easier version just drop to your knees and keep a straight line from the shoulders to the knees instead, keeping in mind all other steps. You may also elevate your hands to a bench to make it easier again.
ConikiXXX Week 1, Workout 1
Do 9 Full Reps, Then 9 Bottom Half Reps (elbow to shoulder), Then 9 Top Half Reps (elbow to shoulder), Then 9 Full Reps
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
Follow us on TWITTER
http://twitter.com/#!/conikitv
Follow us on FACEBOOK
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SUMO SQUAT 12’s ConikiXXX
Last Updated: Tue 16 Oct, 2012
Read The Full Stage 1 How To post at SUMO SQUAT 12’s ConikiXXX
”The Sumo Squat is a great exercise for the inner thighs and glutes that can be performed using dumbbells, kettlebells or medicine balls.
To begin with stand with your feet wide apart (wider than your shoulders) and your toes are pointing outward in the same direction as your feet. Holding your weight, your back should be straight whilst keeping your chest up, chin up and abdominals tight.
Keeping your torso upright bend your knees and hips at the same time and lower yourself until your thighs are parallel to the ground. Your weight should be kept in your heels during the exercise.
At the bottom you squeeze your glutes and thighs and push through your heels to come up until you are back to the starting position, making sure your legs are straight but knees are not locked.
Breath in as you are going down and breath out when you are coming up. If you have trouble getting low enough try putting a small weight plate under your heels.
ConikiXXX Week 1, Workout 2
Do 12 Full Reps, Then 12 Bottom Half Reps, Then 12 Top Half Reps, Then 12 Full Reps
ConikiTV uses and recommends the Gymboss Interval Timer
Get fit and look fantastic using these great exercises and the ConikiXXX Program.. Try it NOW !
Follow us on TWITTER
http://twitter.com/#!/conikitv
Follow us on FACEBOOK
http://www.facebook.com/conikitv
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