Conditioning Intervals 

Friday is Conditioning Day!

Let’s start the weekend right with an intense conditioning workout!

Our 2nd Beers & Bells of 2021 is NEXT Friday (April 30th) at 6pm in Avon!  You have the option of doing a 6 Minute Kettlebell Set OR a 6 minute Burpee Set (with or without a partner)!

Here’s Friday’s Workout:


30/25, 30/20, 30/15, 30/10, 30/5

  1. Swings or jumps
  2. push-ups or 1/2 burps
  3. knees to chest or cross crunches
  4. Jumping Jacks or Jump Rope
  5. squats (high rep)
  6. plank or mountain climbers
  7. high pulls or jump pulls
  8. sprint in place or run


30 second intervals for 2 rounds at each set.  5 minutes of work time.  You will have a 1 minute rest after each set.  Complete each set for a total of 3 rounds (6 total sets)!

Set A)

  • Lunge or step
  • Mt climbers or shoulder taps
  • Skaters
  • Knees to chest or bicycles
  • Jumping jacks or jump rope
  • Repeat

Set B)

  • Swings or jumps
  • Squat thrusts or towel whips
  • Drop squats
  • Half burpees or knee tucks
  • Run in place
  • Repeat

Here’s the link: