30 Minutes of Strength

Remember our January Challenges for 2021:

1. 500 meter Row
2. Static Pull-Up / Chin-Up Hold

Put your names and times up on the board in Avon or Manasquan.  Don’t be timid, we all have areas that need improvement and this is just the challenge to show small increments of growth.  Let’s see what you’ve got!

Monday starts with a classic 30 Minutes of Strength

You will complete 10 reps of each exercise and then move onto the next set.  Complete as many rounds as you would like in 30 minutes.  You have the option to increase weight or difficulty each round while maintaining healthy form and technique.

30 Minutes of Strength

• 10 swings or Superman’s
• 10 Push-ups
• 10 cleans, high pulls, or marching hip bridge
• 10 presses or downdog press
• 10 squats(any variation)
• 10 rows. KB, ring, or pull-ups
• 5 walkouts or 10 abdominal choice
• 10 calories cardio or about 1 minute of JR/ JJ/ small steps

TRAINING ROOM at HOME Option:

6 Minute Strength Set

You will rest 1 minute between Sets and complete 4 total rounds

1. Cardio Choice (run, JR, JJ, high knees, skaters, quick feet, kick but, rope flow) – 1 Minute
2. Alternate Back Lunge – 1 Minute
3. Push-up Plank – 1 Minute
4. Marching hip bridge, hamstring curls, single leg static hip bridge – 1 Minute (30s/30s)
5. Alternate Ring Rows or 1 arm rows – 1 Minute (30s/30s)
6. Get Ups, windmills, side plank – 1 Minute (30s/30s)

Here’s our 6 Minute Strength Circuit: