Avon, NJ: 732-988-1555

Welcome to the Training Room’s Workouts Page.  This page will give you access to about 4,000 workouts we have been posting since 2006, giving you a seamlessly never-ending inventory of workouts you can use in your own life at home, when traveling, during the holidays, and more to keep your endurance high, and keeping you in shape wherever you are!  Take a look at the Training Room live workouts.  There are pages and pages of them for you to choose from.  Have a great workout!

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Ergathlon Prep

by | Apr 6, 2026 | | 0 Comments

Ergathlon Prep Tuesday’s ergathon prep can be done solo or with a partner. FYI, registration is LIVE! Go here to register as a solo or team competitor. We will be completing 5 sets of 1 minute hard and 1 minute easy on 3 items. So, you will spend 10 minutes at...

Cordio

by | Apr 2, 2026 | | 0 Comments

Cordio Cordio (a new hipster word) is a combination of both core and cardio work! Everyone’s favorite combo and a nice way to finish off the work week. That’s what we will be doing on Friday! Let’s go! Here are your intervals per round: 60/30 60/25...

Full Body Strength

by | Apr 1, 2026 | | 0 Comments

Full Body Strength Attacking full body strength on Thursday and hitting ALL of the crucial areas in this Training Room circuit! We will work for forty seconds and rest for thirty between each exercise in the following sequence. 40/30 x 5 rounds Upper body pull choice...

Big AL Intervals

by | Mar 31, 2026 | | 0 Comments

Big AL Intervals We’ll be doing the famous Big AL intervals on this cardio Wednesday! If you’re not familiar with these, here’s what they look like… On each item, you will perform 5 sets of 30 seconds at light pace, 20 seconds at a medium pace...

Kettlebell Body Weight Strength Ladders

by | Mar 30, 2026 | | 0 Comments

Kettlebell Body Weight Strength Ladders It’s been some time since we’ve done kettlebell body weight strength ladders, so let’s dive in on a Tuesday! This stationary strength circuit will be done at your own pace. In other words, don’t breeze...

High Octane Cardio

by | Mar 29, 2026 | | 0 Comments

High Octane Cardio Let’s jump right into the week with this high octane cardio workout for Monday! This fast-paced workout will set the tone for a great week of training! The work interval is set for forty five seconds with a fifteen second recovery between...

Double Stationary Conditioning Circuit

by | Mar 27, 2026 | | 0 Comments

Double Stationary Conditioning Circuit This double stationary conditioning circuit is sure to supercharge you on Saturday! We will be moving for 5 minutes non-stop on this one and will be completing 2 different circuits. Switch exercises every thirty seconds and...

Upper Pull and Lower Pull Strength

by | Mar 26, 2026 | | 0 Comments

Upper Pull and Lower Pull Strength Friday’s strength day will be our upper pull and lower pull protocol! These are the workouts that we need to be doing in order to get stronger and to build that lean muscle that is so important (especially as we age). Push...

Partner or Solo Descending Ladders

by | Mar 25, 2026 | | 0 Comments

Partner or Solo Descending Ladders We’ve got 2 months until The Training Room Ergathlon, so we will continue to prepare with partner or solo descending ladders. Like it says in the heading, this one can be done with a partner or by yourself. Here’s what it...

Quick Sprints with Active Recovery

by | Mar 23, 2026 | | 0 Comments

Quick Sprints with Active Recovery On Tuesday’s conditioning session we’ll be looking at some quick sprints with active recovery between each. The object is to go as hard as you can for fifteen seconds and recover with a suggested movement for thirty...