Below you’ll find some of our favorite (or most dreaded) work outs. Be sure to read all the information, practice good technique, and stay within your limits. If you have questions on technique, consult a trainer at your gym, search the web, or text Teresa.
Click to view, download, and print the PDF work out. Some of our work outs have images we have designed through our vendor Fitness Builder. Some of the work outs are text-only forms.
Loads used: bodyweight, dumbbells, barbells, Olympic bars, sandbags, trap bar, medicine balls, tubes. Equipment used: Floor, bench, incline bench, squat rack, steps+risers, plyo box, Bosu, TRX, paralettes, dip bar, pull up bar, jump ropes, GHD. Machines used: rower, treadmill. If you lack some of this equipment, modify the exercise with what you do have. A quick search online will provide you with substitutes.
NMF Benchmark – Volume Determine your strength capacity for basic movements.
NMF Benchmark – Speed Determine your aerobic capacity for basic movements.
NMF Strength – MAXES RECORD SHEET Record your 5 rep maxes.
NMF Conditioning – FREQUENT 5 Short, high intensity.
NMF Conditioning – INTEGRATED STRENGTH Strength + cardio = integrated exercise, the most productive combination.
NMF Conditioning – METABOLIC TRAINING BLOCKS Choose one conditioning block as a kicker for your work out or as your daily work out, moderate to high intensity.
NMF Hypertrophy – GERMAN VOLUME TRAINING Build size with high volume in a 3-day split.
NMF Stability – CLOSED CHAIN For those with unstable or weak joints (such as hyper-mobile, EDS, or injured)
NMF Stability – HIP_SHOULDER For those with unstable or weak joints (such as hyper-mobile, EDS, or injured)
NMF Travel – TUBES Work out you can do anywhere; just pack a few tubes and go.
NMF WOD – Cindy High volume, high intensity Crossfit WOD
NMF WOD – Betty High volume, high intensity Crossfit WOD
NMF-HIGH-INTENSITY-METCON-LUCKY 7 High intensity strength & conditioning HIIT
NMF-HIGH-INTENSITY-METCON-THE BASICS High intensity strength & conditioning HIIT
NMF-HIGH-INTENSITY-METCON-CHARLOTTE High intensity strength & conditioning HIIT
NMF Stability – MYOFASCIAL RELEASE