A hot city with even hotter natives, it’s no surprise Miamians are constantly staying on top of their fitness and wellness regime.

For Nikol Kovalchuk, Russian singer turned fitness model, there’s no other place to train at other than the Magic City. Married to llya Kovalchuk, professional hockey player, and mother of four — exploring a variety of fitness routines from power training to boxing and plyometrics became an escape outlet that allowed the model to reconnect with herself.

With a deep admiration for professional athleticism, Nikol has focused on ensuring she is well-educated in both the physical training and nutritional aspects of fitness. Training six days a week under a disciplined workout routine that encompasses mind, body and soul, has allowed Nikol to work with the industry’s best coaches, dietician and trainers.

With plans to create her own fitness platform that will help other women and busy moms fall in love with fitness and nutrition, Nikol shared the top three exercises she swears by to ensure she maintains a toned and bikini ready physic year-round.

HIIT exercises – Also known as high-intensity interval training. Torch maximum calories in a minimum amount of time. Think alternating between bursts of high intensity exercises followed by short periods of active recovery. Examples include burpees, push and squats, sit up and jumps or jog and sprints. Do this about 2-3 days a week.

“Everyone has at least 45 minutes to spare 3-4 days a week,” says Kovalchuk. “In the morning I schedule when that time is for me and stick to the promises I make myself. I try to get this focused workout in while the kids are at school and there is no distraction. They key here is to know it’s a short amount of time. You can do anything for a brief period and you need to keep your intensity level up to it’s maximum when you are doing your high-intensity training. Only you can help you.”

Fitness bands – To target thighs and gluts, strap the band above your knees, assume squat position and move in and out like a jumping jack keeping knees bent to tone your lower body.

“I try to use fitness bands twice a week,” says Kovalchuck. “I target four areas at a time. I do 12 reps for each targeted area and repeat 3 times. It’s simple and fun and I even put on 80’s music to get me in the mood for when this type of workout became popular.”

Lunges – “While dumbbells are not only great for your quadriceps and glutes, but your hips and abs have to work harder when you hold the weight on just one side of your body,” says Kovalchuck.

“The core is also kept engaged to maintain balance. Simply hold a dumbbell in your right hand and punch it up to the sky as you step forward with your right leg and lower your body until your right knee is bent at least 90 degrees for a proper lunge. Push yourself back to the starting position and repeat 10-12 times before switching sides.”

“I will do 3-4 sets of these lunges 4 times a week. This is the best way to tone your legs and if I skip a day I can see a difference. I suggest starting with regular lunges. When they seem too easy add a little bit of weight. Don’t overdo it though.”