HIIT 041517

Saturday, 15Apr17 (Burpee Day 25)

Warm-up: 12 min cap

  • 3 min Jump Rope
  • 5 min Agility and Functional Movements
  • 5 min Mobility

 

Pre-game:

3 rounds of: 30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Stationary inchworms
  • Burpees

 

Workout:
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • HEAVY Goblet Squats
  • STRICT Pull-ups
  • HEAVY Push Press
  • HEAVY Swings
  • PLYO Push-ups

 

Finisher:

20/10 x 4 rounds of this couplet

  • Slamball
  • Burpee & Half

HIIT 032617

Sunday, 26Mar17 (Burpee Day 6)

Warm-up: 10 min

Min #1 & 6 – 1 min Jump Rope
Min #2 & 7 – 40 Mtn Climbers w/ D-max
Min#3 & 8 – 30 Air Squats on D-max
Min# 4 & 9 – 20 Jumping Jacks w/ D-max
Min# 5 & 10 – 10 Squat Thrusts

 

Workout:

Bodyweight/Flex/Mobility Training

This is a classic NLP routine.

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  • Low Jumping Jacks
  • Plank Climbers (alternating lead arm)
  • Single-arm overhead deep squat (right)
  • Single-arm overhead deep squat (left)
  • Close grip Burpee into sumo stance jump
  • Diamond leg sit-ups
  • Push-ups
  • Plank (straight arm) to diagonal knee tucks to elbow

2 minute rest & then:

2 rounds of 20 seconds MAX effort and 10 seconds rest of the following:

  • Dynamic Squats
  • Mountain Climbers
  • Evil Jumps
  • Burpees
  • Sumo Squat Jumps

 

 

LIFT 011617

LIFT

Monday, 16Jan17

 

Partner Warm-up 2 rounds of 35 seconds each:

  • Air Squats / High Knees (switch@rounds)
  • Partner Split Jumps
  • Dynamax Plank Ball Passes
  • Partner Squat Jumps
  • Partner Push-up DBL Hand Slaps
  • Partner Sit-up Opposite Hand Slaps
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

20 minute limit / 10 minutes each movement

Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Floor Presses 5-5-5-3-3-3…
  • DB Chest Flyes 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • KB Swing to Walkout to Push-up
  • KB Cleans (switch@rounds)
  • DB Renegade Rows
  • Battle Ropes

ROD 070714

ROD 

Monday, 07Jul14

 

BodyWeight Monday

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Leg Work

  • Dynamic Squats
  • Split Jumps (switch at each round r/l)

Push Work

  • Frog Push-ups
  • Crab Reaches (switch at each round r/l)

Miscellaneous  Work

  • Pike Presses
  • Mtn Climbers

ROD 022014

ROD

Thursday, 20Feb14

 

Turbo Body-Weight

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest after 2 rounds

  • Spider-man Push-ups
  • Alternating Single Leg Squats on Box
  • Crabs-foot Alternating Taps
  • Pull-Ups
  • Val-Slide Hamstring Curls
  • Wall Walk

___________________________________________

 

 

ROD 111613

ROD

Saturday, 16Nov13

 

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Body-Weight/Flex/Mobility Training

45 Max effort and 15 seconds recovery. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Sit-outs
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds recovery of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Squat Jumps x 2 sets
  4. Burpees x 2 set

______________________________________________________________________

ROD 040412

ROD

Wednesday, 04Apr12

 

Here We Go Again!! Today’s ROD at all location’s.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat  (left)
  5. Groiners
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 2 set

____________________________________________________________________

Which way do you take?

 

ROD 020812

ROD

Wednesday, 08Feb12

 

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Close grip Burpee into sumo stance jump
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 2 set

______________________________________________________________________

Intermittent Fasting: A Female Perspective

Eat several times per day. Eat only small meals. Never go hungry. Keep your metabolism fueled. That is what I have been taught to think and what I have taught my clients for the past several years. That is how countless people have lost body fat (myself included) and created a new food paradigm. I was of the school of thought that fasting was “dangerous” for your metabolism and could slow or even halt your body’s ability to burn fat.

Now, don’t get me wrong, I am in no way insinuating that eating this way is not a beneficial, safe and effective option. What I realized this year, however, is that there is another way (several, in fact) and that one method does not fit all, at all times in every circumstance. My preoccupation with food preparation, portioning and eating every few hours was starting to take its toll. I was food obsessed and it had to stop.

I had heard a lot about Intermittent Fasting through the community and always thought, “absolutely, no way, not for me, EVER.” It wasn’t until John Berardi of Precision Nutrition published a free e-book on his experiments with fasting, did I begin to give it any serious thought. I read the e-book and subsequently decided to self-experiment to see how my body and mind would react to fasting. I started with one 16 hour fast per week, and now I fast almost every day for 15-17 hours. I began by only fasting on my non-training days and now I train fasted almost exclusively. I have no way of knowing if this method of eating will work for me a year from now, but I am confident that it’s the best method for me NOW and here’s why:

1. I created a healthy relationship with food.

As long as I can remember I have been food obsessed. I would count down the hours, even minutes, until it was “time” for me to eat again. If I wanted to eat something outside of my schedule or my plan, I felt guilt and shame. This usually resulted in weekend binging on cookies and pizza only to start the same strict cycle again on Monday. I was tired of thinking about food, preparing so many meals and worst of all-watching the clock. Intermittent Fasting allows me to go about my day without the thought of eating. I typically eat my first meal between 1-2 and my last meal between 7-9. Most of the time I eat lots of protein, vegetables and healthy fats but every now and then I don’t. I also do not require myself to fast. Meaning, if I want to eat, I eat and if I want to fast I fast. This has rid me of the guilt and the unhealthy ties I have associated with eating. I think about food much less, and more importantly when I am thinking about it, I am most certainly not obsessing over it. I feel a mental and emotional freedom that I gained mostly as a result of my fasting experiment.

2. I eat more at once.

Although I have (mostly) shed the negative food relationships of my past, I still love eating. I love cooking, creating healthy recipes and most of all, I love enjoying food and feeling satiated. Fasting allows me to have bigger meals in a smaller feeding window instead of tiny meals all day long. At first, the small meals really worked for me. They held me accountable, kept me energized and controlled my caloric intake. After a while I began to feel deprived and wanted more. I had constant cravings and often overate as a coping mechanism. In one sitting I will often eat 3 eggs scrambled with veggies and cheese, ½ an avocado and 4 slices of nitrate free bacon. For a girl my size, that’s a lot of food-yet I maintain a very low body fat, a lean physique and I get to enjoy a larger meal.

3. I spend less money and time on food.

Although my caloric intake is probably about the same, I actually buy less food because eating less often allows me to buy fewer varieties of food. Since I only eat 2-3 times per day, I don’t mind eating the same thing every day for a week. I buy less, waste less and prepare less. Now I spend a fraction the money I used to on weekly groceries and have much more time to write, train and study without having to plan, prepare and pack so many meals. I’m more productive and I have more money in my pocket!

4. I have better training sessions.

Initially, I doubted my ability to train in a fasted state. In the past I have felt shaky and weak if I hadn’t eaten for a few hours and my training would suffer. I felt instant anxiety at the thought of training fasted, until I realized that there was a method, not an accidental starvation period. When I adhered to the method, I discovered that not only could I train fasted, I liked it. I had a greater mental clarity and focus, and felt much more alert and energized. Typically I eat at 8 or 9 the night before, train at 11:30 or 12 with a BCAA and beta-alanine supplement and then eat a large, clean meal around 2. My lifts have not suffered at all. In fact, I have hit several PRs, including a 20kg strict pullup and 72kg single leg deadlifts. I will say, however, that sprints or other intense conditioning work at the tail end of a fasted training session have proved more difficult, especially if I haven’t taken the supplements.

Editors Note: I think she’s sandbagging us a little here. From the looks of things, she is still busting out some pretty crazy conditioning work that would leave most of us gassed.

Ultimately, I don’t call myself an intermittent faster and I subscribe to no dogma. This is part of my journey towards a healthy nutrition paradigm. But, Intermittent Fasting is something that has given me new insight to my body and my relationship with food, as well as helped me develop a more open mind to concepts outside of my comfort zone.

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To find more from Neghar, you can go to her website at http://www.negharfonooni.com/.

Also be sure to join her Facebook page called Eat, Lift, and Be Happy and also subscribe to her awesome You Tube channel.

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Have a great day!

 

http://youtu.be/e–xpsjMKEI Watch this!!

 

ROD 100311

ROD

Monday, 03Oct11

 

Lazy Monday Wake-up

Bodyweight/Flex/Mobility Training

This ROD is frequently requested by many of the members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

45 MAX effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat (left)
  5. Close grip Burpee into sumo stance jump
  6. Diamond leg sit-ups
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 2 set

Today we will be integrating a new movement pattern into the warmup. The single leg RDL (romanian deadlift). We believe it’s a very important exercise for many reasons. First of all, a couple of studies have shown that sensorimotor training led to improved locomotive power production. We believe that the single leg RDL can be placed in the warm-up every single day, where you can mix it up, for example employing a reaching single leg RDL with a medball, which is the method we will be doing to introduce it to you.

_________________________________________________________________________

Athlete ROW

Warm-up

  • Medball chops
  • MB Squat & push
  • MB Push-ups (both hands on ball)
  • MB Lunge series (foward-side-rear)
  • 30 sec Single leg Thrusts R/L
  • Prone Hip Lifts (Dbl then Single leg)
  • Quadraped fire hydrants/foward circles (10 reps)
  • 30 rep Wide Outs
  • Bounding
  • Bear Crawls

ROD

This ROD is most effective when done nonstop & together.

  • 80 Mountain Climbers.
  • 25 Jump Squats w/bodybar
  • 10 Push Ups
  • 25 Sit-ups
  • 15 Burpees
  • 15 Ball Slams
  • High Knees for 1 minute
  • 30 Kettlebell swings…. Repeat sequence as needed

During the kettlebell swing we will be using the technique where we will begin swinging the kettlebell from the start position each and every subsequent swing thereafter.

ROD 092311

ROD

Friday, 23Sept11

 

Spartan Pre-Race Warm up.

The day before a race you should totally rest. Fill up on good carbs, but if you can’t resist the unrest or your not rrunning the Spartan Race.  Here is a soulution.

As many rounds in 20 mins of…

  • 10 Reclines
  • 15 Pushups
  • 20 Air squats

Let’s do this fast and furious. Then rest all day.

Here at NLP we have been preparing members as well as non-members for the Spartan Race. We just want to take this time and thank all of you for participating in some of our most grueling workouts to date. An extra special thanks will go to those who started preparing with us who are now full fledged members. We will be there at the race, to watch all the NLP’ers place high in the ranks. Good Luck !!!

_____________________________________________________________________________________