Connect with us



BN Health & Fitness: Keep Fit & Elevate Your Heart Rate with Nigerian Music



Cross Training
If you are looking for a great way to combine strength and cardio, look no further. Cross-training improves muscular fitness and builds endurance and stamina by mixing high-intensity, aerobic moves with controlled, strength training workouts. Here’s a breakdown of the moves you’ll see below:

Great for building lower-body strength and endurance. This move targets the glutes, hamstrings, quads and core. We’re also adding a heart-pumping, cardio component with the Jump Squats. Tips to remember:

Keep your chest up and abdominal muscles braced at all times.
Aim to stop your butt just above your knee line.
When jumping on the bench, always land with your heels first, and your knees soft.
Your option is to eliminate the bench jump on the floor.

Quite likely the single best cross-training move in existence. A combination cardio and power moves that target the arms, shoulders, core, and lower body. Tips to remember:
Brace your abs especially when jumping your feet back
The farther back you jump your feet, the stronger you work your abdominal muscles
Keep your hips down as you jump out. This will add to your core conditioning
Land in a low squat as you jump in, and before you stand up
Your option is to remain with the slow, walking burpee

Research shows that a great way to effectively train your abdominal muscles is to keep your core still while moving other parts of your body. In this Hover variation, we prove that in the mountain climber/jack combination. Tips to remember:

Keep your shoulders in line with your elbows, hips down and abs braced
Keep your upper body still during the combination.
In the mountain climbers, aim to get your knees to your elbows each time
Your option is to hold still in the Hover. You can also drop to your knees, but maintain a strong core all the same

And to finish off, we have a combination of the:
Squat Jump on the bench
Hover with the mountain climber/jack combination

I guarantee this will lift your heart rate, and that you will feel the results all through your body. Enjoy the music! Try this a couple of times, and let me know what you think!

Watch a short work out session video here:

You may also try this:

Ada-Ari uploads weekly workouts set to African music. She is a certified, Elite Group Fitness instructor based in Washington, D.C. Ada-Ari teaches, step, aerobics, HIIT, and weight training classes multiple times a week. She is also a soccer player. Other loves: God, music, Game of Thrones, family time....... And (the Kardashians)... Did I just say that out loud? Follow on Instagram: @ada_ari Subscribe on youtube. Channel: AdaAri Like on Facebook: AdaAri


  1. Olori Tari

    May 10, 2014 at 9:13 am

    Guess who immediately jumped out of bed to do this ? Meeeeeee ! I love when i watch something and i get instantly motivated (hardly happens)….


  2. Iyke

    May 10, 2014 at 10:41 am

    Bravo ….Anything that will help shed those excess fat, stay healthy and help our bodies work for us is encouraged. A combination of effective nutrition and HIIT/LIT is sure the game changer.
    Good things come to those who WAIT. Better things come to those who TRY. Best things come to those who BELIEVE in their efforts!


    May 10, 2014 at 7:56 pm

    Ok, I’m starting this on monday…..who’s with me?

    • ada

      May 12, 2014 at 8:57 am

      I am!


    July 3, 2014 at 11:33 am



    July 3, 2014 at 11:35 am


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Tangerine Africa