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Changing up tempo from Tuesday!

Wednesday will be changing tempo with conditioning intervals.

Changing tempo simple means we will be switching up the speed of our intervals.


Tempo changes are just another great way to change up your routine and keep the heart and lungs conditioned for LIFE in general.

They ALSO burn some calories and everyone love that!

This one is also afffectionately know as “BIG AL” intervals for those of you who know the Training Room legend!

Before we get to BIG AL’s…

Make sure your signed up for ROW for HOPE on May 15.

ROW for HOPE will be raising funds for the JAG fund for brain cancer research in memory of Kathy Milkowski.


BIG AL Intervals will look like this…

UP tempo intervals…

Thirty seconds easy, twenty seconds medium pace, ten seconds ALL OUT SPRINT!

We will do 5 sets of this on each item (5 minutes of each)

  • Row
  • bike
  • ski
  • run or step up
  • JJ, slow burpee, squat thrust or mountain climb
Kettlebell sport options for you sporty folks!
  • Round 1. 1 kettlebell LC slow LC faster, jerk
  • Rd 2. 2 Kettlebells
  • Round 3 recover
  • Rd 4. 2 bells
  • Round 5. recover or do a cardio option


Don’t forget to check the ego!

Something fun and different for home