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

Good Morning!

Today is high intensity interval day.

For those of you who do not have a rower, you can run or even jump rope.

If you are coming into the gym today, we’ll also give you a Air Dyne bike (Marine Mike), Versa Climber or ski erg option.

Wake up with 5 minutes of joint mobility and then prime yourself up with a nice warm up.

20 seconds work/20 seconds rest for three rounds of:

  • Rower,bike climb,shuttle run or jump rope or ski erg
  • Push ups
  • jumping jacks or air squats


Partner intervals on any of the above items

  • 5 sets of 500 meters
  • Jump rope 500 skips

Alternate with your partner.

If you are solo, then you will rest for the amount of time it took to row the interval.

Go all out!

Have a great day!