ROD 062511


Saturday, 25Jun11


Bodyweight/Flex/Mobility Training 

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.

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 1 set
  5. Sumo Squat Jumps x 1 set


Goodbye to the old…

Coach D

Well what can I say. After 2 years of being with Nxt Level, we are moving to a bigger facility. I remember my first day at NLP. It only seemed like yesterday and now we’re moving to a facility that will be a  more spacious and better area to suit the needs to enhance your workouts, thanks to the support of all of you. I remember when I first introduced the ROD to some of the past members. Like you, some of them embraced it, and some of them disliked it. It was too much hard work for them to do in order to stay fit. Say for instance, the warm-up,  that was developed to make sure that the body’s core temperature was raised, I mean, all of you had to have felt your heart rate increase after those first rounds.  I’ve used that for years and never had an injury occur. Now it’s an NLP staple. From there the rest is history.

During my tenure at NLP I had the pleasure to have met many good people. Three people who I have really stood shoulder to shoulder with and have worked extremely hard to make this dream come true are Coaches Juan, Chris and Tom. I have to say I have been fortunate to meet these guy’s. There is no better team I would want to be a part of, really. All of our efforts have created the best Group Fitness Facility on the Island, and I mean that. The real meat and potatoes of NLP are all of you, our members. Without your support we could have not had the opportunity to grow. You are like family now, and I believe I speak for all of us. We have a special relationship. We are a growing community of exercise enthusiasts that can find the value of good hard workouts. It takes a special group of people to do the workouts that we do. Not everyone would want to work that hard to look and feel so incredible. As your trainer/coach, I can see the change in all of you since you first walked through the doors. You move better, you’re stronger, more flexible and believe it or not “you look marvelous, darlings”. It’s amazing, and really, all of you are amazing, Juan, Chris, Tom and I want to thank you. We will continue to bring you cutting edge ROD’s and a place with friends that you can call home. I am going to leave you with this thought, “Coming together is a beginning; keeping together is progress; training hard together is success”.