HIIT 041617

Sunday, 16Apr17 (Burpee Day 26)


Warm-up: 2 rounds

30 seconds each:

  • Air Squats
  • Jumping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap
    1:30 minute Jump Rope


Easter Day Workout:

This is a 30 second work/ 15 second recovery for 5 rounds at each couplet with a 1 minute rest in between.

Couplet A:

  • DB Thruster
  • Lateral Hop Burpees

Couplet B:

  • Walkout to Push-up
  • Skaters

Couplet C:

  • TRX Reclines
  • DB Umpas

Finisher for 8 rounds of 20/10 no rest between rds  (16 cycles)

  • Sit-Outs
  • Heisman’s Shuffle with Burpee

* Shuffle right then perform a Burpee… Shuffle  left the perform Burpee

LIFT 122416


Saturday, 24Dec16

Warm-up 2 rounds

Warm-up 2 rounds of 40 seconds each:

  • Air Squats
  • Rear Lunges
  • Lateral Lunges
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Groiners w/T-Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

Muscle Santa

NLP’s 12 Days of Christmas Partner Ladder

Start at the top. Do the first exercise, then the 2nd exercise + the first and so on… til you complete the ladder.

On the first day of Christmas my trainer said to me…

  • 1-A Freaking Heavy Dead-lift
  • 2-DB Man-makers
  • 3-Barbell Snatches
  • 4-Jumping Pull-ups
  • 5-DB Thrusters
  • 6-Jumping Box Jumps
  • 7-Shooting Wall Balls
  • 8-Dbl KB Cleans
  • 9-Clapping Push-ups
  • 10-Burpees Burping
  • 11-Balls are Slamming
  • 12-Bells are Swinging

You must perform these exercises just like we sing the song, i.e. On the first day of Christmas my trainer said to me, a freaking heavy dead-lift. On the second day of Christmas my trainer said to me, do two dumbbells man-makers, and a freaking heavy dead-lift.  On the third day of Christmas my trainer said to me a freaking heavy dead-lift, do two dumbbell man-makers, three barbell snatches… and so on.


HOLIDAY 070416



Monday, 04Jul16


From Us to You…. Happy Fourth of July


Run some to Eat some with Someone

HOLIDAY 053016


Monday, 30May16




Memorial day is just not a weekend to BBQ and party. It is to remember those who gave up their lives so that we can maintain the freedoms we enjoy.



Happy Mothers Day 050816

Sunday, 08May16


Who’s Your Mama!


Warm up:

1 minute Jump Rope

2 rds of our Medball Warm-up

2 minute Jump Rope

30 sec of each movement 3rds

  • High Knees
  • Butt Kickers
  • Shuttle Run
  • Grioners with T-Stab
  • Lateral Lunges
  • Bear Crawl

500 reps AFAP

  • 50 Goblet Squats
  • 50 Mtn Climbers (r+l=1)
  • 50 Sit-ups
  • 50 Split Jumps
  • 50 Reclines
  • 50 Push-ups
  • 50 KB Swings
  • 50 DB Curls
  • 50 Box Jumps
  • 50 Dips


300 Hollow OutFlutter Kicks

10 Plank Jacks every time you break

HIIT 010116


Friday, 01Jan16


Happy & Healthy New Year to All of You




ROD 090715


Monday, 07Sept15


NLP Closed for Labor Day

Take the time to rest and recover and enjoy Family

It’s no secret that in order to get in better shape (i.e., lose some extra body fat and improve your general fitness) you have to make lifestyle changes. But many people still fail when attempting to get fit, not because they didn’t change their lifestyles, but because the lifestyle changes they made were unrealistic and misguided.

For example, It’s commonly thought that in order to get into better shape, people must either work out 24/7 or do extreme routines like the ones we see athletes and bodybuilders doing in magazines and on television. This is simply not true. And, it’s this thought process, the go hard or go home mentality many trainers and coaches seem to have, that makes many people frustrated and driven away thinking that regular exercises isn’t for them.

If you’re trying to become a bodybuilder or a high-level athlete, you must exercise like one. However, if you’re someone who’s interested in simply getting into shape, you certainly don’t need to become a “health nut” who lives in the gym or does extreme workouts. I am proof of that losing 42 pounds and gaining 12 lbs of muscle over a 9 month conservative NLP style training regiment with a mix of bodybuilding type protocol..

In order to improve your health and get into better shape, you simply need to practice better eating habits and regularly participate in physical exercise such as the one we offer at NLP which fits your ability and fitness level.

Coach Donald

Here is a good read on conditioning… Read on



ROD 031715


Tuesday, 17March15


Lucky Leprechaun 

Repeat 3 x’s for time of: 

  • S – 10 Squat Jumps
  • T – 10 Tricep Kickbacks (each side)


  • P – 10 Push-ups
  • A – 10 Alternating DB Rear Lunges (each side)
  • T – 10 Tuck Jumps
  • R – 10 Rear Lateral DB Raises
  • I –  10 Inchworms
  • C – 10 Crunch Reverse w/Kip
  • K – 10 Kettlebell Swings
  • S – 10 Sit-outs (each side)


  • D – 10 Dynamic Squats w/ KB switch at top
  • A – 10 Alternating Split Squats (each side)
  • Y – 10 “Y” Back Extensions (thumbs-up)


ROD 122514

Thursday, December 25, 2014


Enjoy your day!


ROD 090114


Monday, 01Sept14