I traveled over the weekend for work and found myself in the hotel gym at 7 am on a Saturday completely uninspired by the cardio equipment that surrounded me. I’ve wanted to try the newest workout on my NTC app starring the amazing and talented Gabby Douglas, so I paired a 45 minute treadmill interval workout with this NTC add-on for the perfect workout on the road.
Within the app, you can choose you goal (get lean, get toned, get strong or get focused), your level (beginner, intermediate or advanced) and your workout. The NTC app is incredibly easy to follow with voice cues that will remind you of your favorite instructor alerting you to the proper form. Nike adds bonus workouts to the app periodically, starring inspirational female athletes like Gabby Douglas and the Serena Williams. Get it for iPhone. Get it for Android.
The workout takes 15 minutes and is something you can do in a hotel room or on your bedroom floor without any extra equipment.
It’s a circuit of five exercises each done for one minute. The full circuit is repeated three times.[youtube http://www.youtube.com/watch?v=GIGfwwgajmY]
Exercise 1: side plank with a leg lift (Lay on your side and lift your hips up. Pulse hips down and back up. When Hips are at the top of the range of motion, lift your leg. Switch sides halfway through – I pause the workout for the switch to avoid missing too much of the workout)
Exercise 2: leg circles on the side (Lay on your your side, lift the top leg and draw a small circle with your pointed toes. Switch sides halfway through)
Exercise 3: straight leg flutters, or if you’re a Pilates person, the One Hundred
Exercise 4: leg lifts laying on your side. (Lift the top leg and switch sides halfway through)
Exercise 5: full body roll-ups (start by laying on the floor and roll up vertebrae-by-vertebrae until you touch your toes and repeat.