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!

Get ALL of our daily live workouts and training sessions HERE!

Enter your info to get on our email list for important updates and innovative tips!

* indicates required




Ladder Up Intervals

by | Jul 16, 2026 | | 0 Comments

Ladder Up Intervals Friday is cardio day with some ladder up intervals. Pick 3 items that you want to (or may not want to) work with. Choose something that will challenge you or put you outside your comfort zone. Here are some choices: Row Bike Ski Versa climb Jump...

5 Minute Strength Flow Plus

by | Jul 15, 2026 | | 0 Comments

5 Minute Strength Flow Plus Cardio Happy Thursday! This 5 minute strength flow is always a fun one. Alternating back and forth between the strength and 30/30 hard/easy cardio sets. One group will complete the following sequence of kettlebell and body weight movements...

Cardio DOCS

by | Jul 14, 2026 | | 0 Comments

Cardio DOCS Happy Cardio DOCS Wednesday! Another Training Room crowd favorite (for some of us) It’s going to be a warm one on Wednesday, so start hydrating NOW and get some quality sleep! Once again, here are a few health reminders! Get 7 hours of sleep per...

Full Body Strength

by | Jul 13, 2026 | | 0 Comments

Full Body Strength It’s time for some full body strength on a Tuesday. Let’s work the body as a whole! (as it should be worked). The TR courtyard conditions will be nicer in the earlier hours (5,6,7 am) and will get a little toasty later on! Start the...

Alternate Limb Strength

by | Jul 9, 2026 | | 0 Comments

Alternate Limb Strength We’re getting the alternate limb kettlebell and body weight strength done at The Training Room on Friday!  This strength session uses alternating and opposing movements that will help balance us out. Take your time on these exercises, be...

Forty Twenty Conditioning Supersets

by | Jul 8, 2026 | | 0 Comments

Forty Twenty Conditioning Supersets Put on your cardio pants, it’s time for forty twenty conditioning supersets on Thursday! Here’s what we’re doing on Thursday… Superset (alternate between the 2 movements) 40 seconds of work / 20 seconds of...

Cardio Pyramid

by | Jul 6, 2026 | | 0 Comments

Cardio Pyramid Tuesday’s conditioning focus is a cardio pyramid! We want to thank everyone who came out and competed in the American 250 Challenge. It was a great turnout, and everyone did an amazing job. Here’s what we’ve got for you tomorrow:...

Move and Hold Strength

by | Jul 1, 2026 | | 0 Comments

Move and Hold Strength It’s been a minute since we’ve done this move and hold strength workout! Happy Thursday! FYI, on Friday, we will be having the 5,6,7 and 9AM classes but there will be NO 5 PM. Saturday is the 250 challenge, so there will be NO...

Ten Minute AMRAP Triplets

by | Jun 30, 2026 | | 0 Comments

Ten Minute AMRAP Triplets We’ve got 3 ten minute AMRAP triplets lined up for Wednesday! Here’s what it looks like… Get as many rounds as you can in ten minutes of each of these ten minute triplets. This one can also be done as a 30/15 x 4 rounds of...

Strength Supersets

by | Jun 29, 2026 | | 0 Comments

Strength Supersets Strength focus Tuesday will include strength supersets! The work and rest intervals will be 40/20 and we will complete 5 rounds of each superset. Superset 1 Hinge choice Press choice Superset 2 Squat Upper body pull choice After completing 5 rounds...