NLPF.

NET

Strength Camp
4 Week
Quick Start Program
Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations
are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this
program or if you have any medical condition or injury that contraindicates physical activity. This program is designed
for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose
some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know
their limits. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not
take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this
book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been
prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk
to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness
of breath while exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or
certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any
exercise without proper instruction. Always do a warm-up prior to training.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood
pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you don’t use this program, please follow
your doctor’s orders.
The Four-Week Introductory Program

This is the 4-week introductory program for the Next Level Strength Camp. This program is for
participants to become familiar with the style of training. Minimum equipment is needed; all you
will need is a place to workout, a couple of pairs of dumbbells (a "somewhat heavy pair and a
heavy pair), a clock to keep time with and the will to prepare. An Olympic bar and plates are
optional; dead lifts can be done with dumbbells.

Workout Format

Our workouts have 3 parts:

- 5 - 10 minute dynamic warm up
- The main workout
- The cool down

The Rules
- Pick weights that are challenging but will allow you to complete the workout.
- Complete the number of reps for the first exercise before moving to the next exercise.
- Rest when you need to rest, but try to keep moving through the exercises as much as possible,
break a set into smaller sets if you need to.
-For workouts done in rounds, rest 30 second to no more than a minute in between rounds.
-Substitute any movements if you have difficulty with the movement prescribed.
-Do NOT over do it. This is just the introductory phase for the REAL hard work that will take place
during the Next Level Strength Camp.
The Warm Up
Perform each movement 5 times each side.

-Side-to-side/up and down

Slowly turn your head to the left, then right. Up and then down. Gradually build up the range of
motion.

-Shoulder roll
Draw circles with your shoulders, as big as possible and in both directions.

-Arm hugs
Open your arms wide stretching your chest and than fold your arm in a self-embrace switching
your top arm each rep.

-Long arm swing

Swing the arms up and down, alternating one arm swinging down while the other swings
overhead.

-Trunk circles
Keep your shoulders stationary and make big circles with your hips.

-Bodyweight squats
Sit back and down, until your thighs deeper than parallel to the floor.

-Reverse lunge
Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your
trunk upright. Lower yourself into a one-legged squat position. Push hard through your left leg,
strongly contracting the glutes, quadriceps and hamstrings to return your right leg into position.

-Quad stretch
From a standing position, bring your left ankle back to your butt and grasp it with your left hand.
Hold for a 2 count and switch legs.
-Knee hug
From a standing position, bring your knee up toward your chest and hold, pulling your knee into
your chest. Hold for a 2 count and switch legs.
The Workouts
Week 1

-Day 1
Dumbbell Swings x 5
Push Ups x 5
Single-leg Suitcase x 10
-Complete as many rounds as possible in 10 minutes

The first round will look like: 5 swings than 5 push-up and than 10 single-leg suitcase. Repeat for
10 minutes taking breaks as you need them. Record how many “rounds” you complete.

-Day 2
Goblet Squat x 10
Overhead Press x 10
-Complete 5 rounds

Jumping Jacks x 20
Mountain Climber x 10 each leg
-Complete 5 rounds

Complete the first 5 rounds and then take a 2- 5 minutes break before starting the second half of
the workout. Work on improving range of motion in the bottom position with the squats.
Week 2

-Day 1
Goblet Squats
Single-Leg Suitcase
Burpees
-20/10/5

This workout will look like: 20 squats, 20 suitcases, 20 burpees, 10 squats, etc. Take your time
and work steadily. Work on getting deeper with each rep to improve your range of motion with the
squats. Break the burpees up into manageable sets at the beginning. Take breaks as you need
them. Record the time until completion.

-Day 2
Dead lift
Dumbbell Chest Press
Dumbbell Swings
-10/9/8/7/6/5/4/3/2/1

This will go like: 10 dead lifts, 10 chest presses, 10 swings, 9 dead lifts, 9 Chest presses, etc. This
workout is also not a race, rather a long slow grind. Rest as needed.
Week 3

-Day 1
Dead lift x 20
Push-ups x 10
- 5 Rounds

-Day 2
High Octane Cardio
30/30 jump rope (jumping jacks)/push ups
- 3 x 2 minute rounds

Use a watch with a timer set for 30 second intervals or watch a clock with a second hand. Take a
minute rest between rounds.

-Day 3
1a. Dumbbell Squats x 8
2a. Dumbbell Chest Press x 8
- 3 rounds
1b.Dumbbell Swings x 10
2b. Overhead Press x 10
- 3 rounds
3. Burpees x 30

This is a workout comprised of supersets. Perform movement 1a and then immediately move to
2a. Take a 30 second break and repeat for 3 rounds. Take a 3 minute break and do the same
with 1b. and 2b. Try your best to finish the 30 burpees as fast as you can with minimum breaks.
Week 4

-Day 1
Reverse Lunge x 5 each leg
Dumbbell Overhead Press x 10
- 3 rounds

Dumbbell Swings
Push Ups
Single-leg Suitcase
- 20/10/5

This is a 2 parts workout. Complete the first 3 rounds and then take a 2- 5 minutes break before
starting the second half of the workout. Use a watch with a timer set for 30 second intervals or
watch a clock with a second hand. Take a minute rest between rounds.

-Day 2
High Octane Cardio #2
30/30 jump rope (jumping jacks)/burpees
- 3 x 2 minute rounds

Use a watch with a timer set for 30 second intervals or watch a clock with a second hand. Take a
minute rest between rounds.
-Day 3
Dumbbell circuit x 3
-Squats x 5
-Curl and press x 5
-Reverse lunge x 5 each leg
-Push-ups x 10

Dead lift 5 x 5

Dumbbell Chest Press 5 x 5

Complete the circuit one exercises after the other (5 squats, 5 curl and presses, etc), take a 30
second rest and complete the circuit again. Go heavy enough on the dead lifts and chest presses
that the last rep or 2 require great effort yet can be completed.
The Cool Down
Perform each of the following stretches until you feel mild tension. Ease into the stretch,
maintain it for 30 seconds and then slowly come out of it. Breathe slowly, rhythmically
and under control. Do not hold your breath.

Hip Flexor/Lat Stretch (Warrior Pose)

-Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
-You should be in a straight line (similar to the bottom position in a lunge).
-Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg
at the hip level).
-Lift you arms over your head.
-Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch
-Lie on your back with both legs flat. Slightly bend your right knee.
-Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to
the floor. Keep the other leg flat and straight on the ground.
-As you raise your leg, you will begin to feel a stretch in the hamstring.
-Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up
with your hands or a towel looped around your foot.
-Hold the stretch for 30 seconds and then switch legs.
Glute Stretch
-Lie on your back with both legs flat. Slightly bend your right knee.
- Raise your left leg straight up in the air.
- Slowly lower the left leg straight across the body while trying to keep your lower back pressed
into the floor.
-Support the leg by looping a towel around your foot.
-You should feel the stretch over your hip and in your glute on your left side.
-Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch
-Bring your left ankle back to your butt and grasp it with your left hand.
-Keep the knee in line with the hip.
-The stretch will be in the front of your left leg (thigh).
-Hold for 30 seconds and then repeat for the other leg.

Chest Stretch
-Stand next to a doorframe.
-Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you
were in a throwing position with your elbow in line with your shoulder).
-Press your elbow against the doorframe and slowly and gently rotate your upper body away from
your elbow.
-You should feel the stretch across the front of your shoulder and chest.
-Hold for 30 seconds and then repeat for the other side.
Shoulder Stretch
-Raise your arm to shoulder height and bring your arm across the front of your body.
-If using your right arm, your right hand should rest at your left shoulder.
-Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just
above your right elbow to feel a stretch in the back of the right shoulder.
-Hold for 30 seconds and then repeat for the other side.
About the Author

Rahsaan Kimbrow, an ACE Certified Personal Trainer, a USA Weightlifting Club Coach, a Certified CrossFit
Trainer and Certified San Shou Instructor, specializes in Strength and Conditioning emphasizing Speed
and Agility for Combat Sports, Team Sports, and programs designed for general health, wellness and
improved body composition. He is available for one-on-one personal and small group training sessions. For
more information, contact him at Rahsaan@NLPF.NET or click HERE to request more information.
About the Next Level Strength Camp

This will be a small group fitness class that takes place 2 days a week over the course of 8 weeks. This
isn't an aerobics class. This is a high intensity Hybrid Strength and Conditioning program that will
challenge your entire body, blasting away body fat, building lean muscle and making you mentally
tougher in the process.

Strength Camp is a mixture of traditional strength training and circuit training. Besides using the “Big 3”
barbell lifts(squats, bench press and deadlift) and, we also use dumbbells, kettlebells, jump ropes and
bodyweight exercises for strength, power and accelerated fat loss.

Here are just some of benefits that you will receive by participating in the Next Level Strength Camp:

-Turbo-charged metabolism for faster fat loss!

-Skyrocket your strength gains!
-Super-charged energy levels!
-Rock hard abs and solid low back!
-Increased flexibility and recovery!
-Improved overall fitness!

Chick HERE to request more information on the Next Level Strength Camp now! The Summer Fit Camp
will be limited to 12 participants. The waiting list is forming NOW.