Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Picking up the tempo from Tuesday!

Wednesday will be changing tempo with conditioning intervals.

Changing tempo simple means we will be switching up the speed of our intervals.

Tempo changes are just another great way to change up your routine and keep the heart and lunges conditioned for LIFE in general.

This one is also afffectionately know as “BIG AL” intervals for those of you who know the Training Room legend!

Before we get to BIG AL’s…

Make sure your signed up for ROW for HOPE on May 15.

ROW for HOPE will be raising funds for the JAG fund for brain cancer research in memory of Kathy Milkowski.


Also, if you are planning on competing in the Jersey Shore Kettlebell Championship on April 9…

GO HERE to register!

That will be held at our Manasquan facility.

BIG AL Intervals will look like this…

Change tempo…

Thirty seconds easy, twenty seconds medium pace, ten seconds ALL OUT SPRINT!

We will do 5 sets of this on each item (5 minutes of each)

  • Row
  • bike
  • ski
  • run or step up
  • JJ, slow burpee, squat thrust or mountain climb
Kettlebell sport option
  • Round 1. 1 kettlebell LC slow LC faster, jerk
  • Rd 2. 2 Kettlebells
  • Round 3 recover
  • Rd 4. 2 bells
  • Round 5. recover or do a cardio option


Don’t forget to check the ego!

Something fun and different for home