7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 10 lunges (each side)
  • 10 push ups
  • 10 lateral lunges (each side)
  • 10 single leg glute bridge (each side)
  • 10 inch worms

Workout  – The Ladder 

We highly recommend printing the list of 12 exercises. You will be completing a ladder of exercises, which means you’ll add exercises to every round until you complete all 12 in a row. 

Ladder Exercises

1 Manmaker

2 Sit-ups

3 Squats

4 Single Leg RDL (2 each side)

5 Push ups

6 Plank jacks

7 Glute bridges

8 Step ups

9 Dips

10 Jumping jacks

11 Jump squats

12 Mountain climbers

Round 1

1 Manmaker

Round 2

1 Manmaker

2 Sit-ups

Round 3 

1 Manmaker

2 Sit-ups

3 Squats

Round  4

1 Manmaker

2 Sit-ups

3 Squats

4 Single Leg RDL (2 each side)

Round 5 

1 Manmaker

2 Sit-ups

3 Squats

4 Single Leg RDL (2 each side)

5 Push ups

…And so on until you reach round 12! 

FITNESS TEST OF THE DAY

How many squats can you do in 2 minutes?

RECORD YOUR SCORE:______

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

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