Next Level Fitness: Train Like an Athlete

Coach
katelyn Brown

Train total body fitness with this Blueprint team.

Do you want to be an athlete again? We train together to look good, feel good, and perform at our best!

The unique part of this program is the sense of community. You can motivate and be inspired by the other athletes on the blueprint team. 

This subscription has NEW WEEKLY UPDATED WORKOUTS that are universal for people with varying equipment access.

This team can complete workouts at gym or with home equipment such as dumbbells and resistance bands.

You can move weekly workouts around to fit with your schedule.

You will have on-demand access to Coach Katelyn within the app. for all your fitness and nutrition questions. 


Workouts include a combination of traditional strength training, body-weight exercise, HIIT, running, core training, and expect other forms of cardio conditioning.


INCLUDES: 
4 workouts each week: 2 strength // 2 HIIT-Cardio  

Join this team of blueprint athletes to get next level fit !



*If you are looking for a more intense gym specific program, check out TOTAL BODY FIT: 8-week Blueprint.


Features
4 sessions per week
Must use App app to view and log training
Team Training
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Workout With Me
Let's workout together- anytime, anywhere! Join my team of athletes that make it easy to workout and stay on track. The workouts on this team reflect my personal workout regimen. Take the app with you to the gym, at home, or on the road.
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Blueprint Community Connection
Being part of this team simulates a virtual gym environment. The team completes the same workouts allowing for connection, accountability, and motivation!
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Less than 60minutes a day
EFFICIENCY IS KEY! Here at NLF we believe in living the life you want to live while staying fit. GYM IS NOT LIFE, we get it. You do not have to spend countless hours in the gym to get fit. Changing up the efficiency of your workout is what matters most.
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 4 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
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper body focus

A

Band Warm-up #NLF

B1

dbell floor chest press #NLF

15, 12, 10 @ 20, 25, 30 lb

B2

Single Arm Dbell Row #NLF

15, 12, 10 @ 20, 25, 30 lb

C1

High PLank to Down Dog Opposites Reach

3 x 20

C2

Pushups #NLF

3 x MAX

D1

Bicep Curls (Dbell) #NLF

3 x 10 @ 20 lb

D2

Tricep Kickbacks

3 x 10 @ 10 lb

D3

Shoulder Taps #NLF

3 x 20

Conditioning

E

Sprinter Core Circuit

1 round straight through: 30 mt. climbers x 20s rest 50 high knees x 20s rest 30 mt. climbers x 20s rest 50 high knees x20s rest 30 mt. climbers x 20s rest

Tuesday
Strength Lower Body Focus

A

Run

1 x 1

B

Dbell Front Squat

15, 12, 10, 9

C

Box Jump #NLF

3 x 12

D1

Reverse Lunge with Bicep Curl #NLF

3 x 20

D2

Lateral Lunge to Single Leg RDL #NLF

3 x 10

E1

Bicycle Core Exercise #NLF

2 x 30

E2

Core Tuck Ups #NLF

2 x 30

E3

Windshield Wipers #NLF

2 x 30

Thursday
HIIT

Conditioning

A

30 Min EMOM

(Every Minute On the Minute) *your rest time is the left over time each minute. * use timer set 30min EMOM COMPLETE 3 ROUNDS Min 1 Speed Skaters x 20 Min 2 Inch worm x 5 Min 3 Straight Jumps x 20 Min 4 Pushups x 20 Min 5 Tuck Jumps x 10 *modify with straight jumps Min 6 Shoulder taps x 20 Min 7 Burpee x 10 Min 8 Bicycle - core x 20 Min 9 split squat jumps x 20 Min 10 Mountain climbers x 30

Friday
Long Cardio Day

A

Run

1 x 5

B

Road Cycling

1 x 20

C

Cardio

1 x 60:00

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Become a Blueprint Athlete Today

No matter what fitness level you are at let's take it to the next level together!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Jessi

Nurse

Verified Athlete

""Adding in weight lifting felt great, and I noticed pretty significant changes in my strength and appearance in just 4-weeks!""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Total Body Fit From Home
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Total Body Fit From Home
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Total Body Fit From Home
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Total Body Fit From Home