ROD 050714


Wednesday 07May14


Wizard Triplets

15 seconds work / 15 seconds rest for 8 rounds at each triplet, with a 1 minute rest in after 8 rounds.

  • Kettlebell Swings / Burpees / KB High Pulls
  • KB Rows /Mtn. Climbers /KB Racked Thrusters

Alternate sides on the rows and racked squats at each round. Go heavy or Go home


Why we Train the Way we Train -The HIIT Revolution

by Coach Donald 

High Intensity Interval Training, HIIT, Crossfit- whatever you want to call it, has become one of the top picks for fitness trainers (including at Next Level Performance) and is opening doors to fat loss for people everywhere. Why? Because of the following: HIIT is right for EVERYONE and Next Level Performance is the place to train! Everyone from the experienced athlete to the post-baby woman can reap the benefits of HIIT.

The four major benefits of HIIT are:

  1. Burn more calories by elevating your metabolism so you lose fat faster
  2. Increase your power
  3. Increase your speed
  4. Increase your endurance

I know at this point I am probably sounding a like an informercial trying to get you to jump on the fitness bandwagon- but if there was ever a bang wagon to jump, this would be the one. We all seek better workouts and we all seek ways to get the most out of our workout (especially in the shortest amount of time) and HIIT can really provide those answers.

Why does it Work so Well?

High Intensity Interval Training (HIIT) is the concept of training in intervals, each interval at a different intensity. Different HIIT programs work best for different people, but everyone can benefit from working out are varying levels of intensity. When you complete a cardiovascular session at an unvarying intensity for the duration of a workout, treadmills, elliptical and so on…your body enters a ‘steady state’. This is a state at which your body has adapted itself to the speed you are going and conserves energy, it’s inefficient and not effective. When you complete HIIT you do not allow your body to enter this state and thus your body can’t adapt which in turn allows yourself to burn more total calories in less time. Also, HIIT training is performed at a high intensity which raises your heart rate faster and raises your metabolism longer, well after the workout has been crushed. The overall length of your workouts are much briefer in duration than your typical aerobic sessions. Some studies state that HIIT (High Intensity Interval Training) cardio helps subjects lose/burn nine times more fat than those who trained the traditional way. It makes you wonder why anyone told you to train at a slow pace for such a long period of time! High Intensity Interval Training, at the Next Level is guaranteed to make you sweat and build strength!