Nike brings its NTC app to life: 4 trainers share their favourite workouts (Plus, free fitness classes in Toronto!)

Nike NTC Academy of Lions

Nike NTC Academy of Lions
Photography courtesy Nike

If you’re like me, sometimes the hardest part of going to the gym (besides actually going to the gym) is figuring out what to do once I get there. But now, thanks to Nike, that “what to do at the gym?” guesswork is no more. The sportswear juggernaut recently launched the Nike Training Club (NTC) app and with over 115 workouts and 120 drills available, it’s basically like having a peppy personal trainer in your pocket.

Designed by trainers and athletes, NTC workouts are all totally customizable and targeted toward getting lean, toned, strong and focused. (Even better, they’re all free!) Depending on your schedule, you can set 15-, 30- or 45-minute sessions, which means that getting your exercise in has never been easier. You can also work towards exclusive content, such as workouts designed by Rihanna’s trainer. If that’s not motivation I don’t know what is.

And now Nike is taking NTC beyond the app: Three times a week, Nike trainers lead free classes in Toronto at the Academy of Lions CrossFit gym. Featuring targeted workouts and drills, NTC classes are geared towards woman at all levels of the fitness spectrum. Want to see what you’re getting into with NTC? We caught up with the four trainers to get the lowdown on NTC as well as their favourite get-fit moves from the app.


Nike NTC Academy of Lions
Photography courtesy Nike

Eva Redpath, NTC master trainer

“NTC live classes at the Academy of Lions offer a friendly, welcoming community of like-minded women and trainers that provide inspiration, expertise and support to help you achieve your goals. Grab a girlfriend and get ready to #makeeverymovecount!”

Favourite NTC Drill: Walk Out Push Up To Swivel
“Stand with your feet hip-width apart and bring your hands to the floor. Walk your hands out until you reach a push up position perform one push up, then twist your body to touch one knee to the opposite elbow. Repeat twist on the other side. Walk hands back and return to start position.”


Nike NTC Academy of Lions
Photography courtesy Nike

Jenn Thomson, NTC trainer

“Coming to an NTC session allows you to engage with other members of the local community and the fitness scene, to get a great workout in a fun and positive atmosphere, and to have your form monitored by an NTC trainer! It’s not scary; it’s super fun and the group atmosphere and energy will encourage you to push yourself harder than you do on your own.”

Favourite NTC Drill: The Walkout
“It combines core strength and stability as well as posterior chain flexibility. Stand tall with your hands by your sides and your shoulder blades drawn down towards your pelvis. Bend from the waist with a flat back, and place the palms of your hands on the floor in front of you, trying to keep your legs as straight as possible. Walk your hands out until they’re under your shoulders, maintaining a flat back and tight core. Hold this plank position as long as desired, or even work in another movement, such as a push-up, before walking your hands back toward your feet (again maintaining straight legs and a flat back) and returning to start position.”


Nike NTC Academy of Lions
Photography courtesy Nike

Paluna Santamaria, NTC trainer

“For those days that working out alone with the app won’t do, you have NTC classes! The workouts are never the same, you’ll meet new people and the instructor will be there to motivate you and challenge you.” 

Favourite NTC Drill: Plank
“When performed correctly, this is one of the best exercises to add to your repertoire. Start on hands and knees with your wrists below shoulders. Curl your toes and step one leg out and then the other. Assume the position with both legs fully extended and engaged. Abdominals engaged and back engaged.” 


Nike NTC Academy of Lions
Photography courtesy Nike

Dhani Oks, NTC trainer

“NTC offers a selection of movements and skills which are so fundamental to the way we are designed to move. The classes are fast paced and fun and the exercises will make your look your fittest while also helping to develop a strong, athletic, and functional body.”

Favourite NTC Drill: Jump Squats
“If you could only pick one exercise to do for the rest of your life it should be squats. No exercise gives you more bang for your buck. Combining the squat with a jump will also keep your joints strong and raise the intensity.”