Free Fitness Movement. All you need to do is show up!
Happy Summer folks!
Have you ever thought about becoming a Co-Leader of our beloved community?!
We’re looking for someone who can serve as co-leader starting in mid-Fall to early Winter.
If you are interested or know someone that would be a good fit to serve as a Co-Leader for NPDC, could you take a moment to fill out this survey?
It’s been almost two weeks since we descended on Philadelphia with about 600 people from November Project cities all over the world! This jam-packed weekend brought us opportunities to hang with our friends, make new friends, and reunite with friends from other cities! Summit is definitely the one time of year when we can truly appreciate just how global this community is!
It’s that time of year! The time when back packs are filled with new supplies and folks head off to the hallowed halls of education. And what better way to celebrate than with an awesome workout!
This workout has 3 rounds (or periods if you will) that are 8 minutes each. The format changes up each round as we head off to our different classes. There’s also 90 seconds of recess in between each round, but more on that later…
It’s that time!! Last Wednesday of the month and that means its time for a PR Day Workout!!
If you aren’t familiar with PR day, the idea is that we do the same workout month after month and revel in how we’re getting stronger! The idea is simple. . . starting at 20 reps per move, dropping a rep each time through, how low can you get your reps??
Alright adventurers!! Grab your gear, we’re going mountain climbing in this week’s workout!!
For this week, we’re working through a modified ladder workout that we like to refer to as a mountain workout. Each round contains 6 moves. The first move you’ll do for 10 seconds, the second for 20, the third for 30, fourth for 40, fifth for 50, and the final sixth move for 1 minute. Then you get a 1 minute break at the top of the mountain to grab a drink of water and enjoy the views before heading back down. Pick up where you left off with 1 minute and work your way back down. Take another break and challenge the next mountain.
This week, we’re celebrating our furry feline friends!! So grab your cool cats and kittens, this one is for them.
You’ll be living your best 9 lives with this workout. There are 3 rounds lasting 9 minutes, each with 3 moves. You’ll start doing 1 rep of each move through the circuit, then 2 reps, then 3, etc. See how high you can get your reps each round. In between each round, you’ve got 1 minute of Cat Cardio!!
Hello friends – meet our latest Positivity Award (PA) winner Emma Israel!
A few weeks after I moved to Austin, Texas for grad school, I checked out a random running group I found online, the Morning Jo’s. I spent the run chatting with the group’s founder, who also happened to be the co-leader of NPATX and a former NPDC member. I had heard about NP before that but had always been nervous to try it out. All it took was one friendly face telling me she hoped to see me in the morning and I was hooked. Huge shout out to Rachel W. for being that person! When I moved back to DC last year, the very strong former NPDC cohort in Austin made it clear I had to start attending DC workouts as soon as I arrived, which I did! (Hi Rachel, Gina, Scott, and Katie!)
Road Trip!!
What summer vacation is complete without a scenic road trip?? We’ve got a great one to help you see the sights and experience all that this country has to offer…virtually of course!
For this workout, there will be 2 exercises each round. You’ll start with one rep of each exercise, alternating between the 2 and work your way up in the rep count So for example in round 1 you’ll do 1 rep Bicycles,1 rep Clamshells, 2 Reps bicycles 2 reps Clamshells, etc. Rounds last 5 minutes.
What really makes a hero? Is the villain really a bad dude or just going for a different goal? The choice is yours!!
In this workout, you’ll be presented with a scenario and what the plans of both the hero and the villain. You choose which one to side with. Both have 2 exercises with rep counts. Once you pick your side, you’ll alternate between those 2 moves for 3 minutes (it goes QUICK!) before moving on to the next scenario. Try to aim for no more than a 90 second break between rounds.
Any Questions? Are You Ready?? Yeah, you’re ready!!
Always showing up and having a great attitude! So happy to have you here with us Tom. Thankful to know you and also run along side you.