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

Here’s a very simple but challenging conditioning workout.

You control the intensity, so make sure to push yourself outside your comfort zone here.

This one’s for you Aunt Debbie!

Start out with joint mobility and body weight warm up

We will then do two rounds of circuit warm up which will also include some of the movements we will be doing in the workout.

Here’s a good example of the circuit warm up:

Two rounds of 20 seconds work/20 seconds rest of

  • ring rows
  • overhead squats
  • push ups
  • row/jump rope
  • squat thrusts
  • kettlebell swings
  • med ball thrusters

You can get a killer workout with no equipment. If you don’t have a rower you will jump rope.

Here’s the workout:

Get as many rounds as you can in 20 minutes of

  • 500 meter row/500 revolutions of jump rope or 500 meter ski erg or run 500 meters
  • 25 Burpees

Keep track of your rounds and post below.

Ryan Vaccaro will be representing The Training Room and stepping into the cage again this weekend for his third pro MMA fight at the Tropicana in Atlantic City.

We will be there to support.

Go kick some ass Ryan!