Since the beginning of the year I’ve been talking frequently about my obsession with the Nike Training Club (NTC) program and often wonder how I was living without it before. Although I am extremely fortunate to workout with Canada’s first Nike Master Trainer Eva Redpath weekly here in Toronto, I turn to the app several times a week when I am training on my own. If you are looking for a way to stay motivated, have variety in your workouts and create training programs to help you achieve your goals, then look no further than the NTC+ app, which you can download for free on iTunes. I promise you, it’s like having a trainer…whenever…wherever.

The Total Body Sculpting Workout is one I love to use a lot. Its a 45 minute intense sesh of cardio and fat burning. The best part…it requires very little space and minimal equipment to execute, so it’s perfect when exercising at home or while traveling.  This workout is based on circuit training and is very similar to what I am currently doing with Eva on Thursday mornings. It consists of performing multiple exercises on multiple body parts in a row with little rest in between exercises. Through this style of workout, I’ve gained muscle through resistance training, while also increasing my cardio endurance, which is achieved during the slightly elevated heart rate that is maintained in between sets and throughout the overall program.

Photography by Robert Okine – RobertOkine.com

How to Begin The Total Body Sculpting Workout

Once you have downloaded the app on your phone or iPad, go through the following steps to locate and begin this workout:

1. Choose “Get Workout” on the home screen

2. Select “Get Lean” on the choose goal screen

3. Choose “Advanced” on the choose level screen

4. Select the “Total Body Sculpting” workout

5. Select the “Review Workout” tab to view each exercise in the series

6. Then hit “Download” and you can start the workout when you are ready

Now although the workout is located in the advanced section of “Get Lean”, please DO NOT get intimated. Many of the exercises within the circuit can be modified to suit your comfort level. You can also chose to not utilize the free weights and medicine ball if you don’t have them at home. Prior to beginning this workout I highly recommend you select the “Review Workout” and understand how to execute each exercise in the series. If you are confused by an exercise, click on it and you will be taken to a step-by-step instruction via images. Need further clarification? There is also an option to watch a short video clip. Your virtual trainer will be sure to motivate you through audio feedback throughout the workout. Best of luck…and remember, the only workout you will regret, is the one you didn’t do!

What I’m Wearing:  Free 5.0 TR Fit 4 Printed Women’s Training Shoe c/o Nike // Legendary Capri Training Tights c/0 Nike  // Rival Pro Bra (available in Canada in store – online and in the U.S. on July 14th) c/o Nike // Fuel Band c/o Nike

If you are interested in participating in a live Nike Training Club workout here in the city, the Academy of Lions cross fit gym hosts free weekly sessions where you can sweat it out with one of four amazing NTC trainers. Click here  to join the club and reserve your spot!

For motivation and tips, follow my girl Eva Redpath on Twitter and Instagram & make sure to also check out Nike Women’s amazing Instagram account!

*Special thanks to Academy of Lions for providing the space!*