Next Level Fitness: Train Like an Athlete

Coach
katelyn Brown

FORMER ATHLETES! or current "casual athletes" this program is for you:)

Achieve ALL-AROUND FUNCTIONALLY FIT.  

Train to be a badass with coach Katelyn 

A combination of traditional strength training, CrossFit styled workouts, body-weight exercise, HIIT, running, speed training/agility, core training, and other forms of cardio conditioning. 
#Unleashyourinnerathlete

Weekly structure: 
3 strength-based workouts 
2 cardio/conditioning-based workouts 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Save Time
It's hard to find motivation for the gym when you have no action plan. You're time is valuable! Limit wasting time trying to figure out what to do at the gym or doing the same routine over and over again. Leave the planning to Next Level Fitness.
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Get Results Quick
You need a variety of workouts and motivation to push past comfort zones. Next Level Fitness provides attainable, fun, but challenging workout programs that produce results. Just ask our Blueprint athletes!
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Access to Fitness Expert
you will have on-demand access to your coach within the app. You can chat with your coach one on one or connect with the community of athletes in the comments.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Full Body Strength

A

Run

1 x 10:00

Conditioning

B

Circuit

7min AMRAP (as many rounds as possible) complete these exercises straight through no rest for 7 minutes. Results = number of rounds completed in 7minutes. 15 wallballs 15 deadlifts (70% max) 15 burpee box jumps (18"+ box)

C

Rest

1 x 3:00

Circuit

D

12 minute AMRAP. Complete exercise in order for 12minutes straight no rest. Complete as many rounds as possible straight through. 10 Barbell Bent Over Row (75-80%) 10 Toes to Bar (modified: Hold plank for 1min) 10 Hang Cleans (75-80%) (modified: 10 high pulls or KB swings) Expect to do about 5 rounds

E

Cool Down Run

1 x 10:00

Monday
week 1 Upper Body Focus

A

Cardio

1 x 10:00

Conditioning

B

Circuit 2

Complete 4 rounds. 30s. rest after each set. 30s. dbell thrusters (15-30lbs) 30s. Mountain climbers 30s. walking lunges weight overhead (15-30lbs) 30s. Russian twist (15-30lbs)

C

Rest

1 x 3:00

Conditioning

D

Circuit 3

Complete 4 rounds. 30s. rest after each set 30s. alternating shoulder forward and lateral raise (5-15lbs) 30s. dbell biceps curls (10-30lbs) 30s. dbell back flys (10-15lbs) 30s. triceps dips

Tuesday
week 1 cardio HIIT

A

Run

1 x 2

B1

Plank Jack #NLF

2 x 30

B2

Mountain Climbers #NLF

2 x 30

B3

Jumping jacks #NLF

2 x 30

B4

High Knees

2 x 30

B5

Speed Skaters #NLF

2 x 30

B6

Squat Jumps #NLF

2 x 30

B7

Shoulder Taps #NLF

2 x 30

B8

Drop Squats

2 x 30

B9

Burpee #NLF

2 x 30

B10

Suicide Sprints #NLF

2 x 30

B11

Tuck Jumps #NLF

2 x 30

B12

Broad Jump #NLF

2 x 30

B13

Straight Jumps

2 x 30

B14

Single Leg Hop to Lunge #NLF

2 x 30

Wednesday
week 1 Full Body Strength

A

General Warm-Up

B

Barbell Back Squat #NLF

12, 9, 6, 3, 1 @ 75, 80, 85, 90, 95 %

C1

Cable Oblique Rotations

3 x 15 @ 15, 20, 25 lb

C2

Cable Single Arm Row #NLF

3 x 15 @ 15, 20, 25 lb

C3

Cable Single Arm Chest Press #NLF

3 x 15 @ 15, 20, 25 lb

D1

Weighted Step Ups #NLF

3 x 10 @ 75, 85, 95 lb

D2

Shoulder Taps #NLF

3 x 20

E

Barbell Ab Roll out #NLF

3 x 10

F

7 min abs #NLF

1 x 7:00

Thursday
Long Cardio Day

A

Run

1 x 5

B

Road Cycling

1 x 20

C

Cardio

1 x 60:00

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Unleash Your Inner Athlete!

Join our team of athletes to get back on track with your workouts.

Get Blueprint Athlete: Total Body Fit
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The Proof
verified-athlete-avatar Natalie

Mother

Verified Athlete

""It is challenging me to get out of my normal routine/comfort zone and switch things up. I'm not hard up for a huge physical transformation, just really wanting to get moving, feel better and try something new!""

verified-athlete-avatar Danny

Verified Athlete

""I needed a challenging new approach to what I was accustomed to doing to get my motivation back on track. The program has offered a good combination of strength focus and cardio that I find doable at home with a few modifications and scalable to meet my current fitness level and limitations.""

Blueprint Athlete: Total Body Fit