This is a Training Room favorite!

This one is great with large groups and just as good done solo.

Before we get to the workout…

I want you all to know that we will be getting out to the bike trails at least once a week.

Let us know if you are interested in joining.

Our bike trip are very productive as well as entertaining!

Today’s conditioning workout will require a nice thorough warm up.

Do 5 minutes of joint mobility and a two round circuit warm up that will look like this…

20 seconds work/ 20 seconds rest for two rounds

  • Ring rows
  • body weight squats/ second round drop squats
  • Push ups/second round half burpees
  • Jumping jacks
  • kettlebell swings/second round high pulls
  • bicycles
  • Med ball thrusters

Here’s your conditioning workout..

Follow the leader:  Do 30 second intervals at each station non-stop until all 6 are completed.

Here at the Training Room, we will line everyone up and they will follow each other through the circuit in the following order…

  • Jumping or kipping pull ups (if you have jumping issues, you can do feet down assisted pull ups)
  • Mountain climbers or sit outs
  • Kettlebell high pulls
  • Half burpees or knee tucks
  • Drop squats or box jumps
  • Shuttle run, versa climber, air dyne or Watt bike.
Take 1:30 rest between rounds and complete 6 rounds of this circuit.