April NTS Camp - Monday Workout

Last night, we continued with a Tabata style workout. Here is what we did:

Dynamic Warm-up:
1. Run
2. Skips
3. Butt Kicks
4. Knee Highs
5. Shuttles
6. Lunges

Resistence Phase: (Tabata Style - 20 seconds of work, followed by 10 seconds of rest)
1. Straight Bar Deadlift - x 6
2. Incline Push-ups - x 6
3. Bulgarian Squats - x 6
4. KB Swings - x 6

Interval Phase:
1. Burpees - 4 x 20 seconds
2. Walking in place - 4 x 50 seconds
3. Burpees - 4 x 20 seconds
4. Walking in place - 4 x 50 seconds

We threw in some bird-dogs. At the end, we did tire flip faces. Very fun.

Static Stretch

April NTS Camp - Friday Workout

Sorry. I'm a little slow getting Friday's workout posted. Here it is:

Dynamic Warm-up: 5 minutes of jump rope.

Resistance Phase: (Tabata Style - 20 seconds, followed by 10 seconds rest)
1. Trap Bar Deadlift - x 6
2. Shoulder Presses - x 6
3. Curls - x 6
4. Ball Slams - x 6

Interval Phase:
Sled sprints

Static Stretches

We also threw in some plankes, plankes to push-ups, and wall sits. It was a great workout.

At the end of the workout, I weighed each of the girls. They are all losing weight. I'm very excited to see these girls work hard and to see their hard work paying off.

Mon. Workout - NTS Fitness Strength Camp

Last week of camp. Today's workout was tough, especially the intervals at the end.
We began with Tabata and then finished with work on the treadmill and with the sled.

Tabata:
1. Squats
2. Push-Ups
3. Sit-Ups

1. Treadmill Intervals
2. Sled Intervals

The guys felt like puking today. They pushed themselves hard.

Friday Workout - NTS Fitness Strength Camp

This morning we went over the notebooks I gave the guys. The notebooks contain detailed information and advice on exercise and nutrition. We then did the following Tabata workout:

1. Squats
2. Push-Ups
3. Sit-Ups

One reason I love Tabata is the workout is quick, but also a killer. We followed the standard 20 second sets, with 10 seconds of rest between each set.