Welcome to NKH Fitness!

Stronger Together, Healthier Forever

OUR SERVICES

CLUBBERCISE

Clubbercise® is a fun, full-body dance aerobic workout with a BANGING soundtrack that gets great results and suits all fitness levels. Set to club anthems from 90s classics to the latest hits, classes and events are held in a darkened room with party lights and our trademark LED glow sticks. Our easy-to-follow routines combine dance, toning and combat moves. Low modifications are included

FITNESS PILATES

Low impact Fitness Pilates class focusing on building core and back strength, working on musculoskeletal imbalances, mobility, flexibility, stability and mindfulness with calm and relaxation music.

HIIT/LIIT

NKH Fitness HIIT is a High-Intensity Interval training session and a highly effective form of exercise that uses interval structures to alternate between intense periods of challenging moves and short rest times.

Online Classes

We have confidently embraced online fitness alternatives for our home workouts. We are currently building more online content for On-Demand and YouTube videos. Now, we are embracing both Zoom live classes, FREE YouTube videos, On-Demand and face-to-face classes that suit your needs.

About Us

NKH Fitness offers a variety of dance and fitness classes online and face-to-face based in London. Founded by Natasha Hinds. Our mission is to provide a safe fitness environment in which you can start your dance fitness journey through LIIT, Clubbercise or strength training!

Learn More

Are you interested in joining a Seated Exercise Class? Do you love accessible, fun and functional?🪑 Watch this!

This session is ideal for anyone with mobility issues, joint conditions, and balance issues✅️

Send us an email for the details📧 Or comment your thoughts and suggestions👇🏾. #nkhfitness #nkhfitnessuk #seatedexercise

✨New Announcement✨

We are glad to bring an accessible session to NKH Fitness and make it more inclusive. It is called Seated Exercise. Seated Exercise is a type of physical activity using a chair or a wheelchair.

The workout includes boosting circulations, strength, endurance, cool down and cognitive functions. This workout is a viable option for those with mobility or balance issues to exercise and alleviates pressure from the lower body for those in discomfort.

It is not just for old people. This is ideal for those with knee issues, joint conditions, balance issues, and wheelchair users. It is also great for seniors, low impact and a knee-friendly session.

Learn more here: http://www.nkhfitness.co.uk/chairbasedexercise #nkhfitness #nkhfitnessuk #seatedexercise

[Behind-the-scenes🎬] A sneak peek of the inner thigh exercise from yesterday morning📽 Stay tuned!✨️ #nkhfitness #nkhfitnessuk #innerthighexercise #prerecorded

LOW-HIGH Variation: Split Jumps🔥

Split Jumps are an excellent cardio exercise that combines agility, endurance and strength. This is a type of plyometric cardio exercise, and they elevate your heart rate faster and great for HIIT or dynamic warm-ups.

LOW Impact➡️ Step back behind you and switch legs as a low impact split jump. You can speed up the tempo.

HIGH Impact➡️ One foot front and one foot back. Jump and switch foot each time as high as possible. Keep your knees bent.

These exercises are effective and give more energy cardio boosts for warm-up, low cardio impact, and HIIT.

Which level would you choose?👇🏾

#nkhfitness #nkhfitnessuk #exercisevariation #lowhighvariation #cardiovascular #splitjumps #lowimpact #highimpact #lowvshigh

[Plank and Core🔥] Have you tried this workout yet?

This is a 10-minute bodyweight-driven exercise to target your abdominals and strengthen your core, including modifications and progressions. It is a standalone exercise, so you can add it after your walk, light jog or run.
https://www.nkhfitness.co.uk/post/10-minute-plank-and-core-workout
#nkhfitness #nkhfitnessuk #coreexercise #plankexercise #youtubevideo

[Kettlebell Swing🔥] The kettlebell swing is an exhilarating full-body exercise that builds strength, endurance, and explosive power, particularly in the posterior chain (glutes, hamstrings, lower back). It’s a fundamental movement in kettlebell training and can be used for both strength training and cardio exercises.

1. Start with your feet shoulder-width apart

2. Grip a kettlebell in both hands and your back is straight

3. Pull the kettlebell back between your legs

4. Keep your arms relaxed and core engaged

5. Thrust your hips forward using your glutes and hamstrings

6. Keep your arms straight

7. Let a kettlebell fall back between your legs and repeat the motion

🎯 Aim to do a kettlebell swing 3 sets for 35 seconds.

❌️ Do not squat to swing a kettlebell

Follow us for more exercise tips and benefits🩵
#nkhfitness #nkhfitnessuk #strengthexercise #kettlebellbasic #moveitmonday #cardio

[Flashback Friday⏮️] Bounce DanceFit Class Days at Platform Hub - 8th June 2017 #nkhfitness #nkhfitnessuk #bouncedancefit #dancefitness #hiphopdance #streetdance

[Abdominal vs Core🔥] Have you wondered about the differences between the abdominals and the core when it comes to exercise?🤔

Both abdominal and core have two different meanings👇.

Abdominals➡️ Your abdominals, often referred to as 'abs', refer specifically to the muscles in the front of your midsection primarily the rectus abdominis (six-pack muscles), obliques (sides of the torso) and transverse abdominis (deep stabilising muscles)

Core ➡️ This includes the abdominals but also encompasses a larger group of muscles that stabilise the spine and pelvis. This includes the lower back (erector spinae, quadratus lumborum), glutes, hip flexors and diaphragm. The core provides overall stability, balance and power for the movement.

Read more about the differences here:
https://www.nkhfitness.co.uk/post/the-differences-between-the-abdominals-and-the-core

#nkhfitness #nkhfitnessuk #absvscore #blog

LOW-HIGH Variation: Jumping Jacks🔥

Jumping Jack is a full-body exercise that improves cardiovascular fitness, coordination, and endurance. They involve jumping while spreading your legs and arms simultaneously and then returning to the starting position.

LOW Impact➡️ Tap side to side while bringing your arms up above the head simultaneously to cut out the jumping.

HIGH Impact➡️ Jump out wide with your legs and your arms at the same time and return to the starting position.

These exercises are effective and give more energy cardio boosts for warm-up, low cardio impact, and HIIT.

Which level would you choose?👇🏾

#nkhfitness #nkhfitnessuk #exercisevariation #lowhighvariation #cardiovascular #jumpingjacks #lowimpact #highimpact

[Kettlebell Clean & Press🔥] The Kettlebell Clean and Press is a powerful full-body exercise that combines strength, power, and coordination. It consists of two movements:

The Clean: Lifting the kettlebell from the ground (or a hanging position) to the rack position at your chest.

The Press: Pressing the kettlebell overhead while keeping control and stability.

~ How to do the Clean & Press~

1. Start with the kettlebell on the floor between your feet.

2. Stand with feet about hip-width apart, hinge at the hips, and grip the kettlebell with one hand.

3. Pull the kettlebell up explosively by extending your hips and bringing it close to your body.

4. Rotate your wrist so the kettlebell lands softly in the rack position (resting on your forearm and bicep).

5. From the rack position, brace your core and engage your glutes.

6. Press the kettlebell overhead in a straight line. Keep your shoulder stable.

7. Lower the kettlebell back to the rack position with control.

💡Tips

✅ Keep your wrist straight and strong to avoid impact on your forearm.

✅ Use your thighs and hips to generate power in the clean.

✅ Engage your core to prevent excessive leaning.

✅ Control the descent of the kettlebell to prevent injury.

Please refer to the kettlebell exercise via reel on this page so that you can practice starting the movement.

#nkhfitness #nkhfitnessuk #moveitmonday #kettlebellexercise #strengthtraining #nkhfitnesskettlebell

We will have our next Clubbercise Pop-Up Class on Tuesday 25th February 2025 at 7:30pm | The MANOR LDN. Come along and join us by booking your spot here: http://www.nkhfitnes.co.uk/book-online #clubbercise #nkhfitness #nkhfitnessuk #themanorldn #finsburyparklondon #danceaerobics

[The Kettlebell Clean✨️] This exercise is an amazing fundamental workout that helps transition to a half position of the clean and press while improving strength, coordination and endurance.

Start your feet wide apart, a kettlebell on the ground between your feet. Hinge at your hips and grab a kettlebell. Drive through your legs and hips (to hinge) to pull a kettlebell up. As it ascends, rotate your wrist so that a kettlebell touches your forearm. And back down to repeat the sequence.

🎯Aim to do this 3 sets of 10 repetitions and repeat on the opposite arm. Or 2 sets of 40 seconds.

The benefits of the Kettlebell Clean

🩵 Develops explosiveness and full-body strength

🩵 Improves grip strength and forearm endurance

🩵 Builds a foundation for kettlebell presses, squats, and flows

🩵 Enhances cardiovascular conditioning

#nkhfitness #kettlebellclean #clubbercise #workouttip #nkhfitnessuk #nkhfitnesstip #kettlebelltraining

What a session yesterday night!🔥💃🏾 Thank you all for coming and we hope you loved it! You were wonderful💗

Our next session is on Tuesday 25th February 2025 at 7:30pm - The Manor LDN Studio - Studio 3 @themanorldn

We look forward to seeing you all again next time!

#nkhfitness #nkhfitnessuk #clubbercise #tikibooleggings #themanorldndancestudio #themanorldn #finsburyparklondon #danceaerobics

🪷Self Care Tips🪷

🩵Remember, taking care of yourself is not selfish; it's essential.

🩵Prioritise your well-being, and you will be better equipped to handle whatever life throws your way.

➡️Save this post

#nkhfitness #selfcaretips #wellnesstips #tiptuesday

[Move-It Monday🔥] Kettlebell Around The World 🌍

The kettlebell Around the World is a dynamic exercise that strengthens your core, shoulders, and grip while also improving your coordination and mobility. This involves rotating a kettlebell around your body in a controlled manner, engaging multiple muscle groups.

1. Stand with your feet shoulder-width apart. Hold a kettlebell with both hands in front of your body, keeping your arms slightly bent.

2. Perform the rotation: Pass the kettlebell around your body, starting from the front, moving to one side, then around your back, and back to the starting position.

3. Switch hands when the kettlebell reaches your back. Continue with the motion.

Keep your torso stable, core engaged, and avoid twisting your hips.

And switch directions🔄

🎯 Aim to do 10 repetitions in one direction and 10 on the opposite direction.

💡Use a light-to-moderate kettlebell until you're comfortable with the motion if you're new to kettlebells

#nkhfitness #moveitmonday #kettlebellexercise #strengthexercise #strengthtraining

[Behind the scenes📷] This photo was taken at the Manor LDN Dance Studio venue on Tuesday morning for microphone and music testing🎤🎶
It's all good👍🏾 #nkhfitness #clubbercise #behindthescenes #dancefitness #sounddynamics

[Move-It Monday🔥] Kettlebell Halos

Kettlebell halos are a great exercise for improving shoulder mobility, stability, and strength, as well as engaging the core.

Stand with your feet shoulder-width apart. Hold the kettlebell by the horns (the sides of the handle) in front of your chest. Engage your core to keep your torso stable.

Slowly move the kettlebell around your head in a circular motion, starting to one side. Bring the kettlebell behind your head, around to the other side, and back to the front.

Perform a set of reps in one direction (e.g., clockwise) and then switch to the opposite direction (counterclockwise).

Tip💡: Start with a lighter kettlebell if you’re new to kettlebells. Substitute to a dumbbell if you don't have a kettlebell. Do not arch your back.

Benefits:

🩵 Enhances shoulder mobility and flexibility.

🩵 Strengthens the rotator cuff muscles.

🩵 Improves upper body coordination.

🩵 Engages the core for stability.

Would you like tips on variations?

#nkhfitness #moveitmonday #exercisetips #exercisebenefits #kettlebellhalos #nkhfitnesstips

✨COMING SOON✨

Have you heard about Clubbercise Combat + Tone?👊

Clubbercise Combat + Tone is ideal for people who prefer less dance-based workouts and more punching, kicking, squatting, lunging and jumping. Like Clubbercise, it is taught in a darkened room with colourful lights and soundtracks from the 90s to the latest hits.

Doesn’t that sound amazing? Comment 'combat' if you are interested👇

https://www.clubbercise.fitness/combat-tone-classes/
#nkhfitness #clubbercise #clubbercisecombattone #comingsoon

[Wellness Wednesday🪷] Discover the incredible benefits of walking over 10,000 steps daily! 🚶‍♀️#nkhfitness #walking #10ksteps #WellnessWednesday

Quick Inner Thigh Workout Previewℹ️

I am demonstrating the inner thigh exercises in this video because these are essential for knee health, and particularly the adductor muscles play a vital role in stabilising the knees.🦵🏾

Incorporating these inner thigh exercises can build strength and reduce knee-related issues.

Add these exercises after your long walk 5k, 10k, run, Clubbercise session, or other cardio exercises🔥

This workout will be available on our YouTube, Facebook Live and NKH Fitness On Demand📽

#nkhfitness #nkhfitnesstips #kneeexercises #innerthighexercises #bodyweightexercise #innerthighpreview

More glute exercise workout? Give this a go🔥

A wall sit is an isometric strength exercise that primarily targets the quadriceps, but also engages the glutes, hamstrings, and core.

How to Do a Wall Sit:

1. Position Yourself: Stand with your back flat against a wall, feet shoulder-width apart..

2. Lower Your Body: Slowly slide your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles, forming a 90-degree angle at your hips and knees.

3. Hold the Position: Keep your back flat against the wall and hold the position for as long as you can,

4. Breathe: Keep breathing steadily while holding the position to avoid any tension build-up.

5. Release: Slowly slide back up to a standing position when you're done.

🎯 Aim to do 2 sets of 30 seconds.

Would you like tips on how to increase your wall sit duration or variations to make it more challenging?

#nkhfitness #exercisetips #wallsits #gluteexercise #kneestrengtheningexercise #nkhfitnesstips #nkhfitnesscommunity

Why exercise is important for knee pain and other chronic conditions?🏋🏾‍♀️

If you suffer from chronic pain, you are not alone.

Physical activity is important for managing knee pain and other chronic pain conditions because it improves the overall health of the muscles, ligaments, joints and surrounding structures.

Here are the key reasons why exercise is vital to managing chronic pain:

🩵 Strength Training Exercises
🩵 Reduce Inflammation
🩵 Weight Management
🩵 Enhancing Cartilage Health
🩵 Preventing Muscles Atrophy
🩵 Psychological Benefits

We have updated a blog about this. For more details, the link is in the bio to view our blog update🔗

#nkhfitness #dancefitness #nkhfitnesscommunity #kneepain #blogupdate #chronicpain

Walk & Talk Episode 7💬: In this episode, Natasha is talking about her 5k walk and class preparations❄️🚶🏾‍♀️📝 #nkhfitness #clubbercise #fitnesspilates #wellnesswednesday #walkandtalk

Are you ready to dance and glow with us?🌈💃🏾

Clubbercise is taught in a darkened room with colourful lights, glowsticks and exercising to a soundtrack of club anthems from 90's classics to the latest hits. The routines are a mix of dance aerobics, toning and combat, they are easy to follow and always have high or low-impact options to suit all fitness levels.

Title: Clubbercise Pop-Up Session
Date: Tuesday 25th February 2025
Time: 7:30pm (1 hour)
Location: The Manor LDN Dance Studio, Clifton Terrace, Finsbury Park, London N4 3JP
Level: All levels (modifications are given)
Price: £10.00 per class (plus used glowsticks £3 to hire or £7.00 to hire)

Glowsticks will be available to hire🌟

If this is for you, send us a message for the details. Book your spot at http://www.nkhfitness.co.uk/book-online

#nkhfitness #nkhfitnessuk #clubbercise #dancefitness #dancecardio #danceaerobics #finsburyparklondon #themanorldndancestudio #themanorldn

Do you have trouble doing Push Ups on the floor? Hard on your wrists?🫸🏾

A wall push-up is a beginner-friendly exercise that strengthens the chest, arms, and shoulders while being easy on the joints.

ℹ️ Stand facing the wall, Stand about 2 feet away from a wall. Feet width apart. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. Engage your core. Lower yourself toward the wall. Bend your elbows and lean your body toward the wall. Keep your elbows at about a 45-degree angle from your body. Push back to a starting position

Avoid arching your back.

🎯 Aim to do this exercise 3 sets of 10 repetitions.

Would you like suggestions for variations or progressions? Comment below⬇️

#nkhfitness #exercisetips #nkhfitnesstips #wallpushup #bodyweightpushup #beginnerfriendly

Comment 'HIIT' for the details!⬇️

Are you ready to improve your cardio endurance?🔥

Join Karen for weekly live classes on Zoom starting on Tuesday 14th January at 7:15pm for 30 minutes! Tabata style workout with modifications included.

Save this post and share!🩵💙 @kaaza_fiona

#nkhfitness #nkhfitnesshiit #zoomclasses #hiittabata #nkhfitnessclasses #cardio #cardioendurance

Happy New Year 2025!🎉

Are you ready to kickstart your fitness journey with us?💃🏾

We are teaching NKH Fitness classes this year!

SAVE THE DATES 📅

Starting from Monday 13th January!

Monday
Fitness Pilates | 7:00pm | Zoom

Tuesday
HIIT | 7:15pm | Zoom

Wednesday
Fitness Pilates | 10:00am | Zoom

Clubbercise | Wednesday 29th January at 7:30pm | The Manor LDN Dance Studio, Finsbury Park London, N4 3JP (one session a month)

The booking link is in the bio!

Comment 'NKH Fitness for the details!!

#nkhfitness #nkhfitnessclasses #onlineclasses #zoomclasses #finsburyparklondon #nkhfitnesscommunity #dancefitness

Are you ready to learn something new for 2025?🧘🏾‍♀️

Come and try Fitness Pilates! If you have never tried this session before or you are a new customer, comment 'TASTER' for the details before you can commit to weekly classes on Zoom! @fitnesspilates1 #nkhfitness #fitnesspilates #onlineclass #nkhfitnesspilates

Are you ready for January 2025?💯

Did you have a wonderful Christmas? So did we!

The moment you have been waiting for....

NKH Fitness hybrid classes are coming next month, especially Clubbercise!🌈

If you have already seen our business Facebook, Instagram and TikTok pages, you will be ecstatic! We will launch Fitness Pilates and HIIT live classes on Zoom.

We have updated our timetable for January 2025 ⬇️

Clubbercise💃🏾

Title: Clubbercise Pop-Up Session
Date: Wednesday 29th January 2025
Time: 7:30pm (1 hour)
Level: All levels (Low impact options included)
Instructor: Natasha
Location: The Manor LDN Dance Studio,
Clifton Terrace, Finsbury Park, London, N4 3JP

Local buses: W7, W3, 210, 29, 4,153,
253, 254, 259, N29, N253

Tube: Finsbury Park Station

Car Park: The venue does not provide on-site parking. Street parking nearby has restrictions. For a convenient option, Font Hill Road car park is a brief 2-minute walk from the studio.

HIIT🔥

Title: HIIT Live Class
Date: Tuesday 14th January 2025
Time: 7:15pm (30 minutes)
Location: Zoom
Level: All levels (Low impact options included)
Instructor: Karen

Fitness Pilates🧘🏾‍♀️

Title: Fitness Pilates Live Class
Dates: Monday 13th January 2025 and Wednesday 22nd January 2025
Times: 7:00pm (Monday evenings) and 10:00am (Wednesday morning) (45 minutes)
Location: Zoom
Level: Beginners
Instructor: Natasha

The online booking is now available to book your preferred classes here: http://www.nkhfitness.co.uk/book-online (Link in the bio 🔗)

We look forward to seeing you in the New Year 2025!

If you have any questions, do not hesitate to contact us.

Kind regards,
Natasha

NKH Fitness Team x

#nkhfitness #nkhfitnessnewsletter #nkhfitnessnewsletter #nkhfitnesscommunity

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}