Natalia Nazarenko-Kiivikas: shoulder workout

Natalia Nazarenko-Kiivikas does a shoulder workout built on short rests, supersets and a very clear goal: on stage, the body has to look strong, athletic and feminine. This is not a random gym circuit but a competitor’s working day at Reval Sport, where every exercise has its place.

Why does Natalia Nazarenko-Kiivikas train this way?

We meet on a fine December afternoon at Reval Sport, the club where both Ott and Natalia train. The plan is shoulders and biceps, but the workout starts with abs. Since giving birth, Natalia trains abs before every workout, swapping exercises and pairing them into supersets.

Shoulders matter in fitness. Wide shoulders frame the physique on stage, but Natalia isn’t simply chasing heavy weights. Natalia uses moderate weights and short rests, adding forced reps when needed. Rests between sets are short: 15-30 seconds. This pace keeps the workout intense and works both the muscles and endurance at the same time.

Biceps are a different story. Natalia says it straight: fitness doesn’t call for hugely bulging muscles. On stage, the body has to look athletic, proportioned and feminine. It’s a simple truth, but in the gym it sometimes gets forgotten.

Natalia Nazarenko-Kiivikas training program

The core of the workout is supersets and a controlled tempo. The arms keep working, the rests are short and the shoulders receive training load from several directions. Stretching goes between every set, because muscle elasticity is very important for a fitness competitor.

Abs 3×10+10+10: two-phase sit-up and upper-body circles to one side and the other, in the lowest possible position.
Standing dumbbell lateral raise with straight arms: 3×10+10, rests 30 sec.
Seated dumbbell press: 3x 10+10, rests 15 sec.
Machine lateral raise: 3×10.
Seated bent-over dumbbell rear delt raise: 3×10+10, rests 15 sec.
Standing barbell biceps curl: 3×10+10, rests 15 sec.
Kneeling biceps curl between 2 cable pulleys: 3×15.
Stretching.

Natalia also shares a simple self-check tip related to stretching. While hanging, press your head to your chest. If you feel tension or pain in your back, your back may be out of order or overloaded. If you feel nothing, things are in better shape. This doesn’t replace a doctor or a physiotherapist, but an athlete learns to listen to their body.

Pregnancy, strength training and stage shape

Natalia started sport at the age of 6, with rhythmic gymnastics to be precise. The entrance tests assessed flexibility, among other things, and that led to the gymnastics group. Later, that very foundation added a great deal to fitness free routines, because a free routine demands strength, flexibility and stage precision.

Last year, a baby girl was born into the family of Natalia and Ott Kiivikas. At the start of the pregnancy, Natalia’s training plan barely changed at all: 2 bodypump classes and gym workouts a week, with upper body on day 1 and lower body on day 2. On top of that came 20 minutes of cardio and 1 hour of dancing. In strength training, Natalia used moderate weights.

In the 4th and 5th months of pregnancy, Natalia lowered the weights and the training intensity, because breathing became harder. Until the 8th month, the plan kept 2 bodypump classes with minimal weights, plus dancing. After the 8th month, it was only walks by the sea.

The menu stayed much the same. Fish roe, liver, apples and juice were added to the diet, because according to Natalia, doctors recommended them to support hemoglobin levels. Natalia also stressed keeping an eye on weight to avoid new health problems: varicose veins in the legs, excessive skin stretching, a rise in blood pressure and swelling.

As for supplements, during pregnancy Natalia used a Fatburner drink and protein, and took vitamins made specifically for pregnant women. Natalia was cautious about creatine, believing it shouldn’t be taken during pregnancy because it makes the body retain water.

Natalia Nazarenko-Kiivikas in the gym

Natalia trains in the gym 3 times a week and does acrobatics 2 times on top of that. Natalia rests 2 days a week. The training isn’t divided into cycles. Natalia has tried separate mass, strength and definition periods, but that didn’t suit the body, especially because of the legs.

Day 1 – shoulders, biceps, abs + 30-40 min of cardio.
Day 2 – back, chest, triceps, abs + 30-40 min of cardio.
Day 3 – legs, calves, abs + 30-40 min of cardio.

After an acrobatics workout, Natalia also does 30-40 min of cardio. The cardio machines are swapped as needed, and the share of cardio goes up before competitions. Right now Natalia isn’t doing any cardio, but as spring and the competitions approach, it will return to the program.

Natalia trains the fitness free routine 2 times a week. It includes flexibility work, stretching and a variety of different elements. To avoid injuries, Natalia does the free routine on a separate day, because the body is tired after strength training and the free routine demands maximum effort.

Natalia practices posing before competitions, once body weight is already close to competition weight. That is about 1 month before the contest. Practice starts in front of a mirror and later continues without one, because there is no mirror on stage.

Nutrition and supplements

When it comes to nutrition, Natalia’s principles are simple and practical: no carbohydrates before sleep, carbohydrate intake monitored throughout the day, and porridge for breakfast every time. Before competitions, Natalia cuts back on carbohydrates and sometimes drops them altogether.

don’t consume carbohydrates before sleep
keep track of the amount of carbohydrates you eat throughout the day
always porridge for breakfast!

protein
BCAA
Dextro
Creatine
Glutamine
vitamins

FAQ

Is this program suitable for beginners?

A beginner can take ideas from it, but it isn’t worth copying the whole program at once. Rests are short, supersets tire you out quickly and your technique has to stay clean.

Why is shoulder training so important in fitness?

The shoulders create the body’s proportions on stage. When the shoulders are strong and wide, the midsection looks visually narrower and the whole physique appears more athletic.

Is cardio always part of Natalia’s program?

Not always. In the article, Natalia says that she isn’t doing any cardio at the moment, but she will start again as spring and the competitions approach.