Nicola Hogan Fitness Coach

Nicola Hogan Fitness Coach Female Fitness Coach
I help women become stronger,healthier & more confident through health & fitness

19/09/2026

Here are 4️⃣ supersets focused on building & strengthening your core 🔥

1️⃣ L-Sit Flutter Kicks.
2️⃣ Plank Pull Through.

1️⃣ Toe to Bar.
2️⃣ Plank to Pike Toe Touch.

1️⃣ Oblique Rocks.
2️⃣ Weighted V-Up.

1️⃣ Leg Lift.
2️⃣ Weighted In & Outs.

Have you ever tried using a lower bar for leg raises?

The lowered bar is a great way to make some of the movements, especially when you are stopping completely, a bit more challenging as it elimates any momentum.

Aim for 3 rounds of 30 seconds work // 30 seconds rest.

Save it & try it for yourself 💪

17/09/2026

Training shoulders & back together is my favourite combo.

They are antagonist muscle groups which means as one muscle is working the other is resting.

Training antagonist (opposing) muscles in the same session is an easy and effective way to ensure both muscle groups are getting equal amounts of work which can be a great way to improve your posture and body's symmetry.

Here is an example of a workout focused on your Shoulders & Back 💪

1️⃣ Landmine Press / 3x6 each side.

2️⃣ Lat Pull Down / 3x10.

3️⃣ Standing Around the World / 3x8-10.

4️⃣ T-bar Row / 3x8-10.

5️⃣ Cable Reverse Fly / 3x10-12.

6️⃣ Meadows Row / 3x8 each side.

Save it & try it for yourself.

16/09/2026

Have you ever tried elevating your front foot when performing Bulgarian Split Squats?

Doing this puts the quads & glutes under a heavier, deeper stretch at the bottom of the rep leading to increased range of motion, time under tension & muscle activation.

Here is an example of a full workout involving a front foot elevated split squat 👇

1️⃣ Sumo Deadlift / 3x6-8.

2️⃣ Front Foot Elevated Bulgarian Split Squat / 3x6 each side.

3️⃣ Sumo Romanian Deadlift / 10-12.

4️⃣ Goblet Squat / 3x8-10.

5️⃣ Wall Supported Single Leg Romanian Deadlift / 8 each side.

Save it & try it for yourself 🙌

15/09/2026

Here is an upper body Push/Pull workout for you to try 💪

Push movements are when you push a weight or your body away from your centre.
Primarily engages the chest, shoulders and tricep muscles.

Whereas pulling movements are when you pull a weight or your body closer to your centre.
Primarily engages the back, bicep and rear delt muscles.

1️⃣ Barbell Bench Press / 3x6-8.

2️⃣ Single Arm Cable High Row / 3x10 each side.

3️⃣ Half Kneeling Press / 3x8 each side.

4️⃣ Rack Pull Up Negt / 3x8-10.

5️⃣ Press Up to Renegade Row/ 3x8 each side.

Save it & try it for yourself 👊

5 Monday Reminders ✨
14/09/2026

5 Monday Reminders ✨

12/09/2026

This workout is focused on strengthening your Core 👇

1️⃣ Short Lever Copenhagen Plank Hip Dips.

2️⃣ Short Lever Copenhagen Plank Rotations.

3️⃣ Incline Knee Tucks.

4️⃣ Kneeling Halo.

5️⃣ Hip Lift.

✖️ 40 seconds work // 20 seconds rest.
✖️ 2 rounds.

Save it & try it for yourself 🔥

10/09/2026

What's your favourite type of Curl? 💪

Most curls do pretty much the same thing...

But there are a few things you can do to change things up.

➡️ Neutral Grip.
Palms facing each other 🫱
Best for developing thickness in the bicep as there is more emphasis on brachialis engagement.

➡️ Underhand Grip.
Palms facing upwards (Supinated) 🫴
Best for developing the peaks of the bicep.

➡️ Overhand Grip.
Palms facing downwards (Pronated) 🫳
Best for developing grip strength and forarms.

➡️ Close Grip.
Best for developing muscle definition and thickness as they are targeting the inner head of the biceps.

➡️ Wide Grip.
Best for targeting the outer head of the biceps and increasing overall width and size.

Here are 7️⃣ types of Bicep Curls.

1️⃣ Single Arm Preacher Curl.
2️⃣ Wide Grip EZ Bar Curl.
3️⃣ Cable Bicep Curl (facing away).
4️⃣ Zottman Curl.
5️⃣ Single Arm Cable Curl.
6️⃣ Hammer Curl.
7️⃣ Incline Curl.

Give them a go for yourself 💪

08/09/2026

You're not always going to feel like showing up.

But that's when it matters the most.

Nobody ever regrets a workout once it's done.

The workouts you don't want to do, typically end up being the most rewarding.

Remember that next time you don't feel like showing up!

Here is a workout focused on the Shoulders & Back 💪

1️⃣ Barbell Military Press / 3x6-8.
2️⃣ Pull Up / 3x8-10.
3️⃣ Lateral Raise / 3x10-12.
4️⃣ Barbell Bent over Row / 3x8-10.
5️⃣ Incline Front Raise / 3x8-10.
6️⃣ Dumbbell Single Arm Row / 3x8 each side.

Save it & try it for yourself 👊

05/09/2026

Here is a workout to build & strengthen your ABS 🔥🔥

1️⃣ Hanging Leg Raise.

2️⃣ Toe Touch Crunch.

3️⃣ Hanging Diagonal Knee Raise.

4️⃣ Weighted Boat Crunch.

5️⃣ Hanging Oblique Rocks.

6️⃣ Plate Pass Through.

Save it & try it for yourself 😮‍💨

5 Important Reminders ✨🤍
04/09/2026

5 Important Reminders ✨🤍

Address

Belfast

Telephone

+447745751187

Website

Alerts

Be the first to know and let us send you an email when Nicola Hogan Fitness Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Nicola Hogan Fitness Coach:

Shortcuts

Share

Category