If you are new to The Training Room, welcome! We start each workout with a simple mobility sequence followed by either a kettlebell, bodyweight or circuit style warm-up.  The most important part of the warm-up is to literally warm the body up by increasing the heart rate and blood flow to muscles. If you notice during the warm-up, or before you get to the gym, that something doesn’t feel right, let us know so we can modify the workout for you!

Wednesday’s Workout is a combination of both Strength & Conditioning!

10 Reps or Calories of each Exercise for a Total of 4 Rounds

  • 10 Calories Rower
  • 10 Knees to Chest
  • 10 Box Squats (or large Medicine Ball)
  • 10 Calories Bike
  • 10 Ring Rows or 5-10 Pull-Ups
  • 10 Russian Twists
  • 10 Calories Ski
  • 10 High Pulls
  • 10 Strict Shoulder Presses

This is NOT a Challenge Workout to see how fast you can complete 4 Rounds.  Take your time, especially on the Strength Components.  And if you want to go a little faster on the Cardio… lets see those times!

Enjoy your Day!