Cardio DOCS Deck

Cards Workout (cardio DOCS) for Wednesday!


This Saturday is going to be a washout for our event, so the event has been moved to SATURDAY, Ocober 14.

If you still need to register for the Endless Summer Challenge, go HERE! 

The Manasquan TUG is SUNDAY, Ocober 8 and we still need to get everyone registered for that.

If you did the TUG last year…

Go here to register! 

Let’s rev up our game midweek week in and out of the gym,

Once again, here are a few health reminders!

  • Get 7 hours of sleep per night.
  • Drink half of your body weight in onces of water.
  • Walk daily.
  • Take time to stretch after class.
  • Don’t force movement that causes pain.
  • Work on your weaknesses.
  • Go outside your comfort zone
  • Eat real food

Kicking things off with a Training Room classic deck of cards on Wednesday.

Metabolic conditioning (also know as cardio with weights) that is…

Speaking of Metcon, here’s a little workout that we did for Men’s Journal a while back.

Here’s Thursday’s conditioning session…

  • Hearts=Swings or Jumps
  • Diamonds=slam, sledge or squat thrust
  • Clubs=Squat choice
  • Spades=Cardio Choice for time

Some sledge hammer variations…

Cardiio Choices…
  • bike
  • row
  • ski
  • jump rope
  • jumping jacks
  • sled push
  • run, skip, Pegs

Cardio Choice times:

  • Aces-45 seconds
  • 10’s-40 seconds
  • 8-9’s-35 seconds
  • 6-7’s-30 seconds
  • 4-5’s-25 seconds
  • 2-3’s-20 seconds

Enjoy your Wednesday!