7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 100 Jumping jacks
  • 20 High skips (10 each side)
  • 10 Tuck jumps
  • 20 Quad stretches (10 each side)
  • 20 Straight leg kids (10 each side)

Workout  

Part 1

1 Round:

  • Pogo jumps – 1 minute
  • R foot single leg jumps – 30 seconds
  • L foot single leg jumps – 30 seconds

Part 2 

3 Rounds:

  • 10 feet – Bear cub crawl w/ water bottle (forward and backward)
    • 5 push ups if water bottle falls!
  • 15 reps – Bird dogs (each side)
  • 15 reps – Dead bugs (each side)

Part 3

3 Rounds:

  • 10 feet – Lateral plank walk w/ water bottle (left/right)
    • 3 burpees if water bottle falls!
  • 30 secs – Reverse plank
  • 25 reps – Glute bridge

FITNESS TEST OF THE DAY

How fast can you move through the 50s?

  • 50 Bodyweight squats
  • 50 Hand release push-ups
  • 50 Sit-ups
  • 50 Mountain climbers (25 each side)

RECORD YOUR SCORE:______

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

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