melnasab melnasab

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Melina Nicole Nasab  LA OC β€’ NASM Certified Personal Trainer Equestrian β€’ Experience Junkie Bella Agency LA Fitonomy Athlete 🌱 πŸ“© melinanicolefitness@gmail.com

http://www.melinanicolefitness.com/

on my way to steal your food πŸ’…πŸΌ

BACK & BOOTY BARBELL BURNβœ–οΈβœ–οΈβœ–οΈ#werk

Popped a scoop of @fitonomy pre-workout and managed to bang out two videos in one workout πŸ’₯ Use my code 'Melina' for a discount on their whole store! Trust me you want this pre 😜🌱 #fitonomy
Here are some straight barbell combos that you can do to target your upper body & legs! So basically full-body lol
Side squats β–ͺ️ 15 reps each side

Good morning X Squat β–ͺ️ 10 reps each
Front Squat + Overhead Press β–ͺ️ 10 reps
Deadlift + Bent-over Row β–ͺ️ 10 reps each (you could prob do more than 25lbs)
Barbell shuffle (this gets your lower obliques too!) β–ͺ️ 30 reps

Try this circuit FOUR times total and you will be begging for a stretcher to get you outta there 😭πŸ”₯ Those good morning + squats are noooo joke! My hammies are STILL sore. But that's how I know I got a good workout in, when I'm pleasantly sore for days! 😊 @melinanicolefitness

Oh hiii CΓ©line! 🐴❀ I'm so happy I got to visit her & ride over the weekend, I missed my little princess way too much!! πŸ‘‘ #reunited #crazyhorselady

// ROW MACHINE βœ– ADVANCED CORE // #werkwerkwerk

I was able to get through this killer workout thanks to @fitonomy Pre-Workout and fed my muscles with their Chocolate Lean Whey Protein afterwards! Use my code 'Melina' for 15% off the entire store 🌱 #feelingood #fitonomy

Here are some variations to try on the rowing machine! I did these 3 days ago and my abs are still crying!

Underhand Grip Row - 250m

Push-Up w/ Reach - 10 reps each side

Wide grip High Row - 250m

Pikes - 12 reps

Plank Roll-out - 15 reps

Try this circuit for 3 rounds total and your entire core will also be crying for days 😭 It feels good though! I especially feel sore in my lower abdomen area "the V-line" aka hardest part to get! Combining cardio with core/strength training is what will help shred that area in the most efficient way while increasing overall stamina & athletic performance levels! πŸ’ͺ🏼 #strongcorestrongbody @melinanicolefitness

Intermediate/Advanced TRX Combinations πŸ’₯πŸ’₯πŸ’₯ #fullbodyworkout
Mix up your strength training routine by adding in compound & plyometric exercises, so you can maximize calorie burn & build lean muscle mass! πŸ’ͺ🏼 I love using the #TRX for supersetting bodyweight work in between sets of lifting! Strong core = strong body πŸ‘ŠπŸΌ This last exercise nearly killled me btw 😭 Anytime I do explosive push-ups, my chest is sore for days and I can barely drive. Ugh #fitgirlprobs
Try these out and let me know what you think! Make sure you warm up properly prior to any high intensity exercise and stretch out after! Those cannot be forgotten! πŸ’‘ @melinanicolefitness

best. staycation. ever. πŸŒΈβœ¨πŸ’š #lovecrew

Yesterday was just peachy πŸ˜Šβœ¨πŸ‘πŸ’•

wedβ€’nesβ€’slay wearing @wish_wisely ✨🌸☺️ #wishesdocometrue

BODYWEIGHT CORE & UPPER BODY πŸ’ͺπŸ”₯ #outdoorworkout

Here are some killer bodyweight-only variations that you can power through if you don't have a lot of time, or mix it in to your next full workout! I'm def feeling the πŸ”₯ today & I only did 10 reps of each exercise for 2 sets...it took me 20 minutes! 😭 @melinanicolefitness #worthitthough
Powered by @fitonomy 🌱πŸ’ͺ Use my code 'Melina' for 15% off of their amazing products! (their chocolate lean protein powder for women is my fave) 🍫

#PARTNERWORKOUT
So @petestech and I might've gotten a little distracted while filming demo videos for my upcoming online workout guides....(which I'm so excited for them to be ready for you guys omg) πŸ‘«πŸ’•πŸ’ͺ #melinanicolefitness
Tag ya kids, tag ya wives, tag ya husbands 😼 #sharethelove @melinanicolefitness

DEATH BY STAIRS πŸ’€

Here are some of my favorite ways to switch it up on the stairmaster!

1 minute of each for 3 rounds total πŸ’₯ Just 15 minutes will get your legs cryinggg for mercy! These will still burn like crazy without a resistance band, but for the full effect throw on a medium-strength band above your knees (I am using @thexbands) & try to hold the tears in 😭πŸ”₯ Especially the last one!! You want to stay in a squat with your back flat and remove all bounce in your body. Imagine that there is a glass of water on your head and you can't let it fall! 😬 Your booty will thank me later! 😼 @melinanicolefitness

Okay so I've def been posting wayy more videos than usual lately, but it's cause I just have so much exciting stuff that I wanna show you guyssss! πŸ’ If I can inspire and motivate at least one person to make a change in their perspective on health and fitness by sharing my videos, I have done what I intended to do 😊

Side note - I've been more active showing my day to day life & what I eat on my InstaStory, so you can check that out too this week! Does anyone even use snapchat anymore? I'm kinda over it. Insta won me over. I'll be posting some live workouts of myself and my clients so stay tuned!

OKAY ANYWAYS. This vid tho. I don't use machines very often because I prefer to focus more on bodyweight & free weight compound moves that will require using a lot more of your body (especially core) than the isolated muscle group worked from the machine. BUT, when I do use machines, I like to get creative and get the most out of them, sooo here are some variations that you can do on the LEG PRESS MACHINE that will literally burn every part of your legs. Yippee!

I'm weird and I love being sore in my legs, and boyyy did I get what I wanted with these! 😁 Learn to love the burn! πŸ”₯ The last two exercises are meant to be done with very light weight.

Try them out, tag a friend, message me with your feedback, and HAVE A WONDERFUL WEEK! πŸ’• #postcheatdayworkout @gymgirlvids @gainzvillle @squatspo @melinanicolefitness #melinanicolefitness
Wearing @pursuefitness

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