NELSON consist of 4 exercises that each have to be completed within the minute. In the first minute you do 10-15 Wall Balls, in the second minute it’s 10 Burpee Broad Jumps, third minute: 10-15 Cal Ski Erg, fourth minute: 20 Lunges, fifth minute: rest. Repeat this for the duration of 30 minutes.
Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. completed 15 Wall Balls within 25 seconds, you will have 35 seconds of rest until you start the next minute with Burpee Broad Jumps.
For Wall Balls and Ski Erg, we recommend beginners to start with 10 reps/cal, intermediate with 12 reps/cal, and pros with 15 reps/cal,
Scaling: You can scale NESLON by decreasing all reps/cal according to your needs.