10 Minute Challenges

Thursday’s workout is broken up into THREE 10 Minutes Conditioning Challenges!

Also, Happy July!  We made it through our “first phase” of outdoor training!  We are looking at getting more shelter for our outdoor spaces, as it is unknown when we will be able to phase in indoor group training!

As of July 2nd, we are permitted to offer indoor private training to individuals and families.  Let us know if you are interested in any specialized training, workouts specific for your goals or improving your movement patterns!  

Saturday, July 4th Workout Schedule:

• Avon 7:30AM (BEACH & COURTYARD)
• Manasquan 7:30AM (Outside Training “On the Court”)

Let’s start Thursday with with a nice warm-up to get the heart rate up and the body ready to work!

Our Warm-Ups Include a variation of Kettlebell or Bodyweight exercises.  Typically, they will have components of the workout within the Warm Up!

Here’s an example of what you might see in the Warm-Up… we usually do 2 rounds:

• hinges, deadlifts, hips bridges, supermans, cleans
• squats, lunges, lizzard poses, lunging with twists
• overhead presses or push ups
• rings rows or 1 arm rows
• jumping jacks or jog in place
• bicycles, mountain climbers, deadbugs

Your Mini Challenge Workout will be 3 x 10 Minute Sets!  Each set has 3 exercise components!

You can write them down in advance or take a screen shot of the exercises as we explain the workout tomorrow!

Here are your  Mini Challenges:

Challenge #1

•  10 High Pulls or Jump Pull 
• 10 Half Burpees or Knee Tucks (half burpees with sliders are nice low impact)
• 100 Jump Rope, 50 Jumping Jacks, or 10 cals

Challenge #2

• 10 Box or chair step-ups 
• 10 knees to chest 
• 50 low steps, knee slaps, but kickers, or 10 cals

Challenge #3

• 10/10 mt. climbers or 10yd crawl
• 10/10 twists or 10 sit throughs or 10/10 windshield wipers (side bends)
• 10 sq thrusts, 100JR, 50JJ’s, 50 low steps, or 10cals

Enjoy your Day!

Here’s our Video… we will be your workout partners to keep you on track!