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Private training sessions and small group classes have begun in the basement gym!  If you are an NPS employee or work for another agency in the building and have a membership to the gym downstairs, you are eligible to participate.

You can find the schedule linked on the sidebar to the right —->

• If you haven’t yet had a consultation and would like to try the workout:
  • You can view the schedule to see available times (any empty space in a row marked “Private or Consult”).
  • If you see an open time you would like to reserve, email us at hq@o15workout.com or use the “Contact” form above.

• If you have completed your free consultation and want to schedule a private session or save a spot in a class:
  • You must receive and accept the invitation to edit the above calendar. If you haven’t, send us an email and we’ll take care of it ASAP.
  • Once you have accepted the invitation, you will need to log in (if you already have a Google account, such as Gmail) or create a new account.
  • Setting up an account is necessary to be sure that only those who are approved and log in with a username and password are able to edit the schedule.  Once you have an account, you’ll probably find many uses for the online document sharing applications that Google provides for free.

Using the Schedule

• Each week is a new sheet.  Change the week by selecting the date range at the bottom of the screen.
• Notes/comments are attached to cells with a small orange triangle in the top right corner.
  • Find the workout of the day for group classes attached to the date at the top of the column to pick and choose which specific classes you want to attend.
  • If later times are filled, there may be additional available times hidden, indicated with a note under “More.”  These times are only opened up if the hour before is filled.
• If your schedule permits, please consolidate into a class until it is full rather than spread among the different class times.
• Please do your best to remove yourself from a class as soon as you realize you need to cancel so that others can move into the open space.
• If possible, 24 hours cancellation would be great to make sure those who wanted a spot in the class find out in time that it has opened up.

Please contact Rose with any questions. Thank you for your participation!

You can now find us at The Aquatic and Fitness Center in Bala Cynwyd (601 Righters Ferry Road).  They allow non-members to attend classes and participate in private training for a fee.  For now, we are beginning with 3 back to back classes on Wednesday afternoons : 12:15, 12:40, and 1:00 PM.  Check it out and if you like it, let them know you want more days!

For private training, we are beginning with free demos from 1 PM to 2 PM Monday through Friday and will build a regular training schedule based on interest.  Email us with questions!

For our loyal Philly clients, Erin is here to keep you guys progressing with the workout!  Email us and I will forward to her or write to her directly : emarentz@gmail.com

These will cover just about any daily workout that appears on our group class schedule (available on our twitter feed) or from a workout program that has been designed specifically for you after you have learned here.  If you have a question about completing a specific workout routine to use with one of these mp3 files, just send an email.

To download the workouts below in your browser :

Firefox & Chrome - Right click and choose “Save Link As”

Safari - Right click and choose “Download Linked File”

Internet Explorer – Right click and choose “Save Target  As”

2. 10 rounds {60 s on + 30 s off}

3. 11 rounds {60 s on + 20 s off}

4. 12 rounds {60 s on + 15 s off}

5. 5 double sets {2 min on + 30 s off}

6. 6 double sets {2 min on + 30 s off}

7. 20 half rounds {30 s on + 15 s off}

8. 5 full rounds {60 s on + 30 s off} + 10 half rounds {30 s on + 15 s off}

(updated 7/25/10: files have been renumbered for clarity when a specific file is recommended to you by your trainer. #1 appears in an earlier post)

Kerri Lee Halkett

“If you’ve had some high-calorie fun since Memorial Day and are hoping to look good in your bikini through Labor Day, this workout will help you achieve great results in a short amount of time. The O15 Workout stands for “only 15 minutes” but don’t let the name fool you. This routine will leave your muscles crying out in agony. But let’s face it : it’s all about results isn’t it? Check out the studio’s new Center City branch.

My Favorite : ‘The Crippler’ move. It brings me as close as I’ll get to having a behind that looks like Jessica Biel’s.”

-  from “Catching up with Kerri Lee” in Summer 2008 “Hot Issue” of Philadelphia Style Magazine

Work out on the floor of the gym with Mike to learn how to do O15 on the machines or come over next door on the 2nd floor of the Camac Center : 201 S. Camac Street at our new permanent location.

Attention female residents in Delaware County – you can also learn the workout at the only gym authorized to teach O15 – Weights for Women! Members only learn with discounted personal training, free group classes, and free help in the weight room to apply O15 basics to the strength machines. Visit their website for more info or view the map.