7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up – “The Jackie”

2 rounds

  • 10 Air Squat
  • 10 Jumping Jacks
  • 10 Seal Jacks
  • 10 Crossovers
  • 50 Pogo Jumps
  • 10 Jump Squats

Workout 

Part 1 

20 seconds of work/ 10 seconds of Rest – 8 rounds

20 seconds – Toe Touch

10 seconds – Rest

20 seconds – Burpees

10 seconds – Rest

You will complete each exercise 4 times. 

Part 2 

30 seconds of work/ 15 seconds of rest – 10 rounds

30 seconds – Jump lunge 

15 seconds – Rest

30 seconds – Step ups

15 seconds – Rest

You will complete each exercise 5 times. 

Part 3

40 seconds of work/ 20 seconds of rest – 12 rounds

40 seconds – Shoulder taps

20 seconds – Rest

40 seconds – Heel taps

20 seconds – Rest

You will complete each exercise 6 times. 

FITNESS TEST OF THE DAY

How long can you hold a reverse plank?

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores)

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