ROD 031210


Friday, 12Mar10


Freaky Friday

Intervals look like this:

  • round 1: 30/20
  • round 2: 30/15
  • round 3: 25/15
  • round 4: 20/10

Movements are:

  1. Reclines 
  2. Toss Ball 
  3. Rower
  4. 1/2 burpees
  5. Kettlebell swings
  6. Weighted step-ups

One minute recovery between rounds.

“Our success will come in the faces of those we help. We will succeed every time we change their attitude towards fitness & life. Just knowing someone is stronger, fitter & better off is good enough for us”.    –     Coach D

                              Continuously bringing your fitness to the Nxt level!

                                     Try to follow these 7 principles everyday !!

       Nxt Level’s Sacred 7 Gym Principles
1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.

2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.

3. I may struggle, curse, and cry but I will never quit.

4. I will never criticize or beat myself up for what I can’t do today. I will just try again tomorrow.

5. I promise to believe in myself, beginning each workout with the thought that “I can do this!”

6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.

7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do. 

 Do these exercises look familiar?????