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TopTrainerCPT | MET-CON & HIIT COACH

@toptrainer_ng

3.2K

followers

3179

following

🇳🇱🇫🇷🇮🇹🇦🇪🇶🇦🇳🇬
📌𝐈𝐒𝐒𝐀 𝐂𝐄𝐑𝐓𝐈𝐅𝐈𝐄𝐃 𝐓𝐑𝐀𝐈𝐍𝐄𝐑
📌𝐂𝐄𝐑𝐓𝐈𝐅𝐈𝐄𝐃 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 & 𝐂𝐎𝐍𝐃𝐈𝐓𝐈𝐎𝐍𝐈𝐍𝐆 𝐂𝐎𝐀𝐂𝐇
📌𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐆𝐑𝐎𝐔𝐏 𝐂𝐋𝐀𝐒𝐒𝐄𝐒
📌𝐖𝐄𝐈𝐆𝐇𝐓 𝐌𝐀𝐍𝐀𝐆𝐄𝐌𝐄𝐍𝐓
📌𝟏 𝐎𝐍 𝟏 𝐏𝐓

POSTS STORIES REELS TAGGED

HIIT Vs LIIT

🗣️Excuses don’t lose weight,say no to your excuses and get to work. 2023 here I come 🤙🏾

It’s Cardio & Body weight workout for both beginners and intermediate level,save and get it done ✅

Workout Protocol
60 Secs Work
15 Secs Recovery
1 Minute Rest
5 Sets

1️⃣High Knees vs Knee Steps Ups

2️⃣Ploughs Vs Plank Knees In &Out

3️⃣Burpees Vs Walkout

4️⃣Jump Squat Vs Body weight Squat

Get to work💪🏾

Dm for your online one on one and group classes with me🤙🏾

#hiitworkout #liitworkout #fullbodyworkout #metabolictraining #Fitnessmodel #personaltrainer #fullbodyworkout #grouppersonaltraining #toptrainer by @toptrainer_ng

136

8

4 years ago

🗣️Life trains you just like a workout—through movement, challenges, and persistence.

Working through the following movement patterns can actually help you build a resilience and tougher you 💯

Squat: Teaches you to rise after every setback.

Push-up: Builds strength to push through obstacles.

Hinge: Reminds you to stay grounded and move with purpose.

Rotation: Helps you adapt and pivot when needed.

Lunge: Pushes you to step forward despite the weight of uncertainty.

Pull: Strengthens your ability to lift yourself and others up.

Stride: Keeps you moving toward your goals, one step at a time.

Master these, and you master life. Keep training. Keep growing! 💪🔥

Location 🏡 @robofitnessgym
Camera Credit & Edited 🎵📸 @prosperdigitals

#MoveWithPurpose#fitnesslifestyle #lifemotivation #LifeLessonsInTraining#toptrainer by @toptrainer_ng

75

14

2 years ago

🚨🔔HYPERTROPHY STRENGTH TRAINING 🚨🔔

🗣️Hypertrophy training focuses mostly on developing your muscles💪🏾

This types of training will help you increase size of your muscles fibers,developing large muscles in areas that you focus on mostly ✅

My training today is good example of this types of training.

For more gain focus on using a heavy and challenging weight🏋️‍♀️🏋️‍♂️

WORKOUT OVERVIEW
Complete the following exercises one after the other for 10 Reps each with little or no recovery inbetween the routines. At the end of each exercise the last workout, rest for 90seconds. Repeat (4-5) Rounds

1️⃣Goblet Squat 10

2️⃣Bench Chest Press 10

3️⃣Landmine Rows 10

4️⃣Bulgerian Split Squat (R/L) 10

5️⃣DB Deadlift 10

6️⃣DB Wood Chops(R/L) 10

7️⃣Cardio Machine Sprint 2 Minutes

Get to work💪🏾

Save + Tag + Comment +Share

🏠boomgymuae

Dm for your personal training session with me

#hypertrophytraining #musclesgain #bodybuilding #fitnessmotivation #fitnesslifestyle #dailyworkouttips #abudhabifitness #personaltrainer #toptrainer taken in Al Mariah Mall - Abu Dhabi by @toptrainer_ng

120

17

4 years ago

🔥 THINK MORE SIT-UPS = SIX-PACK ABS? THINK AGAIN! 🔥

🗣️ “A strong core isn't built by doing endless reps. It's built by learning how to CONTROL your body.” 💪🏾

I just completed my ABS & CORE WORKOUT, and I want to share something important.

A lot of people believe that doing hundreds of sit-ups every day will automatically give them six-pack or flat abs.

But here's the reality: ab exercises alone don't determine whether your abs will be visible. Your overall training, nutrition, body composition, recovery and consistency all matter.

And when it comes to core training, we shouldn't focus only on repeatedly bending the spine. We also need to train core stability, control, coordination, bracing and engagement. 🔥

That's exactly what I'm demonstrating in this workout.

🔥 CORE CONTROL WORKOUT

1️⃣ Leg Raises
2️⃣ Cross Oblique
3️⃣ Cross Oblique II
4️⃣ Hurdle Swave
5️⃣ In & Out Hurdles
6️⃣ Freestyle Cycling
7️⃣ Hanging L-Sit

💡 The goal isn't to simply chase the burn.
The goal is to learn how to control your core, maintain tension and move with purpose.

📌 SAVE THIS VIDEO and learn these movements.
🔄 Add them to your next core session and focus on quality over quantity.

💬 Which of these exercises are you adding to your workout?
Tag someone who needs to stop doing endless sit-ups and start training their core properly! 🔥

🎯 Want a structured program instead of guessing what to do?

I work with clients through Personal Training, Online Coaching, Fat-Loss Training, Strength & Conditioning and Functional Fitness.

Whether you're trying to lose fat, build muscle, get stronger, improve your athletic performance or simply move and feel better, I can help you create a program around your goals.

📩 DM me “CORE” or “COACH” and let's talk about your fitness goals.

TRAIN THE CORE. CONTROL THE BODY. BUILD THE ATHLETE. 🔥💪🏾

#CoreWorkout #AbsWorkout #CoreTraining #CoreControl #CoreStrength SixPackAbs by @toptrainer_ng

27

1

16 days ago

🔥 15 MINUTES. 5 MOVES. HOW MANY ROUNDS CAN YOU GET? 💪🏾⏱️

🗣️ “You don't need more time. You need to make better use of the time you have.”

Today's session is a 15-MINUTE UPPER BODY AMRAP designed to challenge your strength, muscular endurance and work capacity. 🔥

💥 AMRAP 15 MINUTES

Complete as many quality rounds as possible in 15 minutes.

1️⃣ 10 HEX PRESS
2️⃣ 10 SHOULDER PRESS
3️⃣ 10 ROWS
4️⃣ 10 HAMMER CURLS
5️⃣ 10 SKULL CRUSHERS

⏱️ 15 MINUTES — KEEP MOVING!

The goal isn't just to move fast. Control your reps, maintain good technique and push yourself to finish strong. 💯

🔥 YOUR CHALLENGE:
How many complete rounds can you finish in 15 minutes?

📱 Record your workout.
💬 Drop your number of rounds in the comments.
📌 SAVE this workout and come back later to beat your score!

And remember — you don't have to figure out your fitness journey alone.

🎯 Whether your goal is fat loss, muscle building, strength, conditioning or improving your overall fitness, I can help you build a structured program around YOUR goals.

💪🏾 PERSONAL TRAINING | ONLINE COACHING | STRENGTH & CONDITIONING

📩 DM me “COACH” if you're ready to get started.

Stop waiting for motivation. Build discipline. Put in the work. Become stronger. 🔥

#UpperBodyWorkout #AMRAP #AMRAP15 #UpperBodyStrength #StrengthTraining by @toptrainer_ng

18

2

17 days ago

🔥 ONE WEIGHT PLATE. FULL-BODY WORKOUT. ZERO EXCUSES. 🔥

Got a weight plate at home or in the gym and need a workout that challenges your entire body? 💪🏽

This session combines strength, movement, core control and cardiovascular conditioning to create a serious metabolic challenge. 🔥

Whether your goal is fat loss, body composition, fitness or building a stronger, more capable body, this is a workout you can add to your routine.

🔥 WORKOUT PROTOCOL

⏱️ 45 SEC ON
⏸️ 15 SEC OFF
😮‍💨 1 MIN REST
🔁 3 ROUNDS

1️⃣ Shoulder Blade Jack
2️⃣ Alternating Swings
3️⃣ Sit-Ups
4️⃣ Cross Rows — R/L
5️⃣ Good Morning
6️⃣ Lunges With Twist
7️⃣ Push-Up Pass
8️⃣ Overhead Knee Tucks
9️⃣ Offset Squat
🔟 Truck Driver

🔥 FULL BODY. ONE PLATE. SERIOUS WORK.

🎯 MOTIVATION OF THE DAY

You don't need perfect conditions to make progress. You need consistency.

If your goal is to lose body fat, improve your fitness or build a stronger body, focus on what you can do today.

Train with purpose.
Eat with purpose.
Recover with purpose.
Stay consistent.

Your results are built through the small decisions you repeat every day. 💯

👇 YOUR TURN!

📌 SAVE this workout for later
👊 TAG someone who needs a full-body challenge
💬 COMMENT “PLATE” if you're trying it
🔄 SHARE with your training partner
📩 DM @toptrainer_ng for Personal Training, Fat-Loss Coaching, Strength & Conditioning & Performance Training.

#TopTrainer #CoachOlayinka #WeightPlateWorkout #PlateWorkout #FullBodyWorkout MetabolicConditioning by @toptrainer_ng

18

6

a month ago

🔥 30 MINUTES. 5 ROUNDS. NO EXCUSES. 🔥

🗣️TODAY’S TIME-CAP CHALLENGE! ⏱️

You have 30 MINUTES to complete 5 ROUNDS:

💥 30 Burpees
🦵 40 Air Squats
💪 30 Push-Ups
🔥 40 Lunges
🎯 50 Ploughs

That’s 200 reps per round and 1,000 total reps if you complete all 5 rounds! 😤🔥

This workout isn’t just about strength or conditioning — it’s about pacing, discipline, mental toughness and staying focused when fatigue starts talking.

🎯 MOTIVATION OF THE DAY: Your goal doesn’t care how you feel today. Show up, stay focused and do the work.

You don’t have to be perfect.
You just have to keep moving forward. 💯

⏱️ 30 MINUTES. 5 ROUNDS. CAN YOU FINISH?

👇 YOUR TURN:
SAVE this workout.
TAG your training partner.
COMMENT your finish time + rounds completed.
SHARE with someone who needs a challenge!

📩 DM @toptrainer_ng for Personal Training, Strength & Conditioning & Performance Coaching.

#TopTrainer #CoachOlayinka #TimeCap #TimeCapWorkout #1000RepChallenge FullBodyWorkout by @toptrainer_ng

9

0

a month ago

🔥 STOP SCROLLING — YOUR CORE NEEDS THIS! 🔥

TODAY’S STABILITY BALL ABS 🔵💪

🗣️A strong core isn’t just about having visible abs — it’s about control, stability, balance, posture, movement and performance.

⏱️ 60 SEC WORK
⏸️ 20 SEC REST
🔥 3 SETS
😮‍💨 1 MINUTE REST BETWEEN SETS

THE WORKOUT:
1️⃣ SB Tucks
2️⃣ SB Ball Pass
3️⃣ SB Plank Oblique
4️⃣ SB Alternating Ball Hold
5️⃣ SB Pike Up

🎯 MOTIVATION OF THE DAY:
Your goals don’t need your attention only when you feel motivated. They need your commitment every day.

Keep improving your core.
Keep improving your discipline.
Keep showing up.
Stay focused on the goal — one workout at a time. 💯

🔥 DON’T JUST TRAIN FOR TODAY. BUILD A STRONGER YOU FOR TOMORROW.

👇 YOUR TURN:

SAVE this workout for your next core session.
TAG your workout partner.
COMMENT “CORE” if you’re staying locked in!
📩 DM @toptrainer_ng for Personal Training, Strength & Conditioning & Performance Coaching.

#TopTrainer #CoachOlayinka #StabilityBall #StabilityBallAbs #CoreWorkout CoreStrength by @toptrainer_ng

17

2

a month ago

🚨🔥 UPPER BODY DUMBBELL BURNER! 🔥🚨

🗣️Do you want stronger arms, bigger shoulders, a powerful chest and a stronger core?

STOP SCROLLING! 👀💪🏾

Today’s session was a Dumbbell Upper Body Conditioning Workout designed to challenge your strength, muscular endurance, and conditioning while keeping the intensity high. 🔥

💪 WORKOUT PROTOCOL

⏱️ 45 Seconds Work
⚡ 15 Seconds Recovery
🛑 1 Minute Rest
🔁 3 Sets

🔥 THE WORKOUT

1️⃣ Push-Up Renegade
2️⃣ Triceps Extension
3️⃣ Gorilla Row
4️⃣ Z Press
5️⃣ Hammer Curls
6️⃣ Hex Press
7️⃣ Russian Twist
8️⃣ Skier Swings

This combination hits your chest, shoulders, back, arms, core, and total-body conditioning in one session.

"You don't need to be perfect. You just need to keep showing up. Consistency turns effort into results." 💯

👇🏾 YOUR CHALLENGE

📌 SAVE this workout for your next upper-body session
💬 COMMENT "UPPER BODY" if you're ready to try it
👥 TAG your workout partner
❤️ LIKE if you're putting in the work
📤 SHARE with someone who needs a new workout
📩 DM @toptrainer_ng to book your personal training session

Don't just train to look strong. Train to BE strong. 🔥💪🏾

#DumbbellWorkout #UpperBodyWorkout #StrengthTraining #MetabolicConditioning #FunctionalTraining FullBodyConditioning ArmWorkout by @toptrainer_ng

20

5

a month ago

🔥UPPER BODY METABOLIC CONDITIONING 🔥

🗣️Ladies, that dumbbell won't make you 'bulky' — it'll make you unstoppable.

Why every woman should lift weights:

Boosts metabolism — muscle burns more calories at rest than fat, so strength training keeps your body torching energy long after the session ends.

Protects bone density — resistance training combats osteoporosis risk, which rises significantly for women post-menopause.

Improves hormonal balance — helps regulate insulin sensitivity and can ease PMS/menopause symptoms.
Builds functional strength — carrying groceries, lifting kids, everyday tasks become easier.

Mental resilience — lifting heavy things teaches you to handle hard things everywhere else in life.
Aftermath effects (the good kind):

Lean, toned muscle definition — not bulk (women lack the testosterone levels for that)

Improved posture and reduced back pain
Better sleep quality

Increased confidence and body awareness
Higher resting metabolic rate for days after (the "afterburn effect")

🏋️ TODAY'S SESSION: Upper Body Metabolic Conditioning
Format: 40s ON / 20s OFF | 1 min rest between rounds | 5 Sets
1️⃣ Hex Press
2️⃣ Bent Over Row
3️⃣ Alt. Hammer Curl
4️⃣ Skull Crusher
5️⃣ Push Press
6️⃣ Upright Row
7️⃣ Halo

"Tag a woman who needs to see this. Then DM me 'STRONG' to start your own lifting journey — no more cardio-only, let's build real strength together 💪"

@deraamalu weldone for the hardwowk, it's paying off 👏 👏

#UpperBodyWorkout #MetabolicTraining #weightlifting #funtionalmovement #nopainnogain by @toptrainer_ng

15

0

a month ago

🚨🔥 ONE KETTLEBELL. 7 MOVEMENTS. 8 ROUNDS OF PURE WORK! 🔥🚨

🗣️Think you need a complicated workout to get results? Think again. 💪🏾

Today's workout was all about KETTLEBELL COMPLEXES — combining multiple exercises into one powerful sequence to challenge your entire body.🤣

A complex allows you to move from one exercise to another with minimal interruption, making it a great way to build strength, muscular endurance, coordination, and cardiovascular conditioning. 🔥

💥 THE KETTLEBELL COMPLEX

3 REPS EACH:

1️⃣ Deadlift
2️⃣Swings
3️⃣Presses
4️⃣ Squat
5️⃣ High Pull
6️⃣ Lunges
7️⃣ Rows

🛑 Rest 1 Minute
🔁 Repeat for 8 ROUNDS

🔥 That's 168 total reps of full-body work if you complete all 8 rounds!

💭 "You don't have to be extreme. You just have to be consistent.

Small efforts repeated over time create powerful results." 💯

This is more than just lifting a kettlebell—it's about challenging yourself to become stronger, fitter, and more resilient.

👇🏾 YOUR CHALLENGE

📌 SAVE this workout for later
💬 COMMENT "KETTLEBELL" if you're ready to try it
👥 TAG your workout partner
❤️ LIKE if you love full-body training
📤 SHARE with someone who needs a new workout challenge
📩 DM @toptrainer_ng if you're ready to take your fitness, strength, and performance to the next level

ONE KETTLEBELL. ONE MISSION. GET STRONGER. 🔥💪🏾

#KettlebellWorkout #KettlebellComplex #FullBodyWorkout #StrengthAndConditioning #MetabolicConditioning FunctionalTraining by @toptrainer_ng

14

2

2 months ago

🚨🔥 THIS BARBELL COMPLEX IS NOT FOR THE FAINT-HEARTED! 🔥🚨

ONE BARBELL. 6 MOVEMENTS. FULL-BODY CHAOS. 💪🏾😤

🗣️Today's workout was all about BARBELL COMPLEXES — combining multiple movements into one challenging sequence to test your strength, endurance, coordination, and mental toughness.

🔥 WHAT IS A BARBELL COMPLEX?

A complex is a series of exercises performed back-to-back with minimal rest. The goal is to keep moving with control and good technique while challenging your entire body.

🏋🏾 THE WORKOUT

3 REPS EACH:

1️⃣ Burpee Snatch
2️⃣ Burpee Deadlift
3️⃣ Burpee Row
4️⃣ Burpee Clean
5️⃣ Burpee Squat
6️⃣ Burpee Press

🛑 Rest: 1 Minute
🔁 Repeat!

This workout challenges your:

🔥 Full-body strength
🔥 Cardiovascular endurance
🔥 Muscular stamina
🔥 Coordination and power
🔥 Mental toughness

💭 "You don't discover your limits by staying comfortable. You discover them by challenging yourself."

👇 YOUR CHALLENGE STARTS NOW

📌 SAVE this workout for your next training day
💬 COMMENT "COMPLEX" if you're brave enough to try it
👥 TAG your toughest workout partner
❤️ LIKE if you're ready to level up
📤 SHARE with someone who loves a challenge
📩 DM @toptrainer_ng to start your personal training and take your fitness to the next level!

ONE BARBELL. ONE MISSION. GET STRONGER. 🔥💪🏾

#BarbellComplex #BarbellWorkout #FullBodyWorkout #StrengthAndConditioning #MetabolicConditioning by @toptrainer_ng

16

4

2 months ago