Workout of the Day

The Milkman Goes Haywire!

Sorry for the delay Aunt Debbie! I did that on purpose.

The MiIkman and I have been pretty busy in the shop today and didn't have much time to post the workout.

I know this is your favorite.

We had great crew of people this morning and I'm sure that afternoon crowd won't be slouching.

We had two Reilly Brothers, but were missing a third. 

Hopefully the third Reilly bother will surface tomorrow.  The last time we saw him he was floating around in the Atlantic in a boat with a broken oar lock.

We did have a few pro athletes with us today including MMA fighter Ryan Vaccaro and Pro Soccer Player Natasha Kai both supplementing there training here at The Training Room.

We saw the Rosey Bellers, Boxing Mike, Karate Joe, and Rosey Bells himself.

The Milkman went haywire on the ski erg completing the entire 10,000 meters by himself without stopping!

The workout was the Team 10,000.

Teams of three row 10,000 meters alternating between them.  Row intervals of 400 or 500 meters at a clip.

I'll try to get some video up later I took of the 9am class!

Peace

Have a great weekend!

Kettlebell and Body Weight Deck of Cards Workout

Don't forget about the ALS Valentines Plunge on February 13th.

We would like to get as many of our gym crew there to support this great cause.

The Milkman and I will be there in our Speedos!

Go here for more info or to make a donation.

As for the workout......

We're pulling out the classics this week.

After yesterday's beat down, this will be a good change of pace.

A crowd favorite and also a great one for home if you can't get in to see us.

Go through the entire deck using one kettlebell.

Do the appropriate number of reps and movement for each card.

• Hearts=kettlebell clean/squat
• Diamonds=push ups, regular,modified or hindu style
• Spades=ring rows,pull ups,or 1 arm rows
• Clubs=V-sits

Of coarse aces=12 reps 

Jokers=10 burpees

Have a great Thursday!

 

This 20 Minute Kettlebell and Body Weight Workout is No Joke!

This workout only requires one kettlebell.

We have several versions of this.

This particular version will be done at your own pace with one bell and your own body weight for 20 minutes.

The object is to get as many rounds as you can in that 20 minute time frame.

The ultimate goal is to get 10 rounds, bu try to beat that!

Another version of this is done on the 2 minute mark for 20 minutes.  This version forces you to get 10 rounds.

One other version can be to do 10 rounds for time and try to beat 20 minutes.

Either way, it's pretty brutal and is best done with a group of people for support.

Here we go!

Get as many rounds as you can in 20 minutes of:

• 5 burpees
• 10 kettlebell snatches 5/5
• 15 mountain climbers
• 20 kettlebell swings

Go here to see why The Milkman and I will be jumping into the ice cold Atlantic in our Speedos

 

Double Kettlebell and Body Weight 5x5

This will be done partner style

If you don't have a partner, then circuit through 5 rounds of 5 sets of each movement.

The goal here is to get five sets of 5 reps and go as heavy as you can while keeping great technique.

Do not rush this workout. Give yourself enough recovery between sets and stay fresh on each one.

Start this workout with 5 minutes of get ups, then complete:

5 sets of 5 reps: You go, your partner goes....

• Double kettlebell front squats
• Double Kettlebell press (strict)
• Pull ups or weighted pull ups
• Power wheel hamstring curls (5 count)
• Slow ab mat sit ups (5 count)

 

Swim, Swing,Crawl,Jump,Run

Happy Monday!

Hope everyone had a great weekend.  

It's going to be another great week here at The Training Room.  We've got some nice workouts planned for you.

As always, we're looking to challenge everyone's ability and take things up another level.

Speaking of taking up another level, The Milkman and I have been working on a new website of epic proportions and will be getting ready to launch it in a few weeks.  

Wait until you see this thing! 

We're loading it up as we speak with a crazy amount of content including instructional video on every exercise we can think of and more!

Stay informed!

and.......

Remember to always work on the things you dislike and train outside your comfort zone.

If you need help with this, let us know and we'll happy to push you more.

This is how you get results!

Today we will use one kettlebell, bands, and our own body weight.

Nothing fancy.

40 seconds work/20 seconds rest for 5 rounds

1. Band swimmers
2. kettlebell swings
3. bear crawls
4. star jumps or box jumps
5. stationary sprints

We'll take a minute or so rest between rounds. We'll play that by ear.

Here's the 9 am class working hard.

Notice The Milkman, Pro soccer player Natasha Kai, and Pro MMA Fighter Ryan Vacarro in the house!

Jersey Shore Tabata

It's an exceptionally nice morning here in Avon by the sea, NJ.

Bright clear sunshine and a hint of salt in the air...AHHHHH!

It's a great day for a little Tabata Jersey Shore style.

We're going with six stations today

6 rounds of 20 seconds work/10 second rest 

Take one minute between stations.

• Row or shuttle run
• Half burpees
• Air squat of squat jump (hold the squat for the 10 second rest)
• Slam ball
• Kettlebell high pulls
• Mountain climbers

Fun times!

Enjoy the heck out of the weekend.

Go Jets!

 

Kettlebell and Body Weight Density

Another great day at the Jersey Shore!

Here's a great strength and conditioning combination.  This just happens to be a favorite of the Milkman and Uncle Mike.

If you train in this manner, you will soon see that traditional "cardio" workouts could not hold a candle to this style of training.

In this particular workout we used two stations (couplets) and performed each one for a total of 10 minutes.

We used 15 seconds work with a 15 second rest and alternated between each movement at each couplet.

We took a 3 minute rest between couplet.

Couplet 1

• Kettlebell,dumbell,barbell or Heavy D-ball thrusters
• Pull ups, ring,or band assisted

Couplet 2

• double kettlebell swing or snatch
• v sit, or swing set knees to chest

Try to maintain a consistent rep scheme through out.

Another great one!

Here's a progression vid for double snatches

Partner Run, Row or Ski

Happy Thursday!

It's a nice crisp and clear day here in Avon by the sea, NJ.  I love stepping out of my house and smelling the cool salt air, looking ups and seeing the clear star-filled sky!

That's enough nature talk, lets down to the nitty gritty!

Today's workout involves high intensity intervals with a partner. Pair up with someone of equal skill level.

One partner will work while the other will recover. When doing this workout, you should fell like you will need the recovery, you should not feel like you will want to do burpees in between each interval.

If you feel like you want to start ripping out burpees, pull ups or kettlebell swings between intervals, this means you are not pushing yourself hard enough on the the apparatus that you are using.

Run, Row or Ski erg with partner.

Do the following intervals alternating with your partner.

Pick one of the three and go balls out!

One lap around the block (using the back lane) is 400 meters. 

Go all out on each interval

• 800 meters x2
• 600 meters x4
• 400 meters x6

If you are running, you will do...

• 800 metersx2
• 600 metersx5
• 400 metersx7

Here's our friend P Mac putting down the hammer! No slacking here!

Peace

 

30 Minute Jersey Shore Kettlebell Grind!

Grind it out Jersey Shore Style!

4 Rounds of non-stop kettlebell and body weight strength/endurance

60 seconds work/30 seconds rest

• Walk lunge
• Power wheel walkouts or inch worms
• Single or double kettlebell alternate arm cleans
• See saw press
• alternate arm ring rows

Have a great Wednesday!

 

Old School Jersey Shore Conditioning Circuit....This one goes out to "Jack"

This is always a good one.

4 rounds of full body, fat burning conditioning.

Intervals per round on the GymBoss Timer are:

• 30 seconds work/25 seconds rest
• 30 seconds work/20 seconds rest
• 25 seconds work/15 seconds rest
• 20 seconds work/10 seconds rest

Take one minute recovery between rounds

Here's the circuit

1. jumping or kipping pull up
2. battling ropes
3. kettlebell clean/catch squat
4. jump rope/run in place/jumping jacks
5. kettlebell swings
6. dumbell push press
7. drop squat or box jump
8. mountain climbers/tucks

This one's dedicated to Jim's best friend "Jack"

He will be missed more then words can say.