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NT Loop - Full-Body Circuit Home Workout
This is a high volume, total-body workout, using the NT Loops, that’s designed to give you a great muscle pump, and finishes with cardio-conditioning circuit that’ll have your heart pounding.
Instructions
This workout is made up of four different circuits, with the first circuit being the largest circuit, which consists of nine total exercises. Whereas the remaining circuits in the workout consist of three exercises each.
Perform the exercises designated with a, b, c and so on as a circuit. Perform in each set before moving to the next circuit round. Completing all reps of each exercises within a given circuit is considered one round. Perform all rounds of a given circuit before moving on to the next circuit.
In order to help you make the most out of your time, and ensure you maintain long-term, sustainable results; here are a few key points and guidelines for properly using this workout:
Rest
Rest as little as needed between exercises in a given circuit.
Rest 1 to 2 minutes between each circuit round.
Reps
Focus on the technique of each exercise, and use deliberate control on each rep.
Maintain strict form without cheating by using additional movements or momentum.
Mentally focus on the working muscles in each exercise.
Do the concentric (lifting) portion of each rep at a normal tempo, and maintain control during the eccentric (lowering) portion.
In order to help you make the most out of your time, and ensure you maintain long-term, sustainable results; here are a few key points and guidelines for properly using this workout:
Weight/ Band Resistance Level Use a weight load/ resistance level that allows you to maintain proper control and technique while leaving you able to perform 2 to 4 more reps than what is indicated in the workout.
Work Around—Not Through—Injuries and Limitations Your number one goal when using any fitness program is to avoid hurting yourself. If an exercise causes pain or discomfort beyond the sensation associated with muscle fatigue, use an alternative exercise that doesn’t hurt that targets the same muscle group. Not every exercise movement is for everybody. There are plenty of movements in our exercise database to choose from.
The Workout
Circuit #1
This first circuit consists of three different exercise complexes – a back and shoulder complex, a push-up complex, and a lower-body complex. Each complex consists of three different exercises, for a total of nine exercises to complete one round of the circuit.
Band Back and Shoulder Complex 1a. NT loop pull-apart x10-15 reps on each side 1b. NT loop scapular-retractions x 20-30 reps 1c. NT Loop Compound Straight-Arm Pulldown x10-15 reps on each side
Rest 30 seconds, then perform…
Band Push-up Complex 1d. NT Loop resisted push-up x as many reps as possible with good technique 1e. Push-up x as many reps as possible with good technique 1f. Band Assisted speed push-up x as many reps as possible with good technique
Or, for those still working on doing their first regular push-up, do this…
1d. NT Loop assisted speed push-up x as many reps as possible with good technique 1e. Kneeling Push-Ups x as many reps as possible with good technique 1f. NT Loop assisted kneeling push-ups x as many reps as possible with good technique
Rest 30 seconds, then perform…
Band Lower-body Complex 1g. NT Loop 1.5 squats* x 10 reps 1h. NT Loop Speed band squats x 20-30 reps 1i. NT Loop Hybrid Deadlift x20-30 reps
*Go down all the way. Come up half way. Go down all the way. Come up all the way. That’s 1rep!
Perform 3 to 4 rounds the above nine exercises, resting 3 to 5 minutes between rounds before moving on to circuit #2.
Circuit #2
This circuit hits the arms and glutes. Perform the following three exercises, back to back:
2a. NT Loop Overhead speed triceps extension x 10-30 reps 2b. NT Loop speed biceps curl x 10-30 reps 2c. NT Loop Dynamic Side Elbow with Hip Adduction x20-30 rep each side (take step increments)
Perform 2 to 3 rounds of the above three exercises, resting 2 to 3 minutes between rounds before moving on to circuit #3.
Circuit #3
This circuit, which hits the abs, hips and glutes, requires you to anchor the band low, just above your ankle level, around a stable object. Perform the following three exercises, back to back: 3a. NT Loop Arm walkout (or w/o the NT Loop depending on your strength level) x 30 seconds 3b. NT Loop linear Monster Walk x 45 seconds 3c. NT Loop Band Crunch x 10-15
Perform 2 to 3 rounds of the above three exercises, resting 2 to 3 minutes between rounds before moving on to circuit #4.
Circuit #4: The 30/20/10 band resisted interval protocol
I call this the 30/20/10 band resisted interval protocol – you’ll understand why when you look at the time intervals used for each exercise in this circuit. Keep the band anchored low for this circuit, which is your cardio-conditioning of this workout.
Perform the following three exercises while in-place with the band around your waist, back to back:
4a. NT Loop waist-resisted In-place march x30 seconds 4b. NT Loop waist-resisted In-place Skip x 20 seconds 4c. NT Loop waist-resisted In-place Sprint x 10 seconds
Perform 3 to 6 rounds of the above three exercises without rest. Note: The 30-seconds of in-placing marching serve as “active rest.”
