7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

2 rounds

  • 20 Squats
  • 20 Plank jacks
  • 20 Sit-ups
  • 20 Push-ups

Workout 

 A Ladder – Lower Body

2 Rounds:

  • 40 Squats
  • 40 Glute bridges

  • 30 Jump squats
  • 30 Donkey kicks (30 each leg)

  • 20 Lunge jumps (20 each leg)
  • 20 Fire hydrants (20 each leg)

  • 10 Pistol Squats (5 each leg)
  • 10 Single leg glute bridges, feet elevated (10 each leg)

FITNESS TEST OF THE DAY

Bear cub crawl challenge. In the bear cub position, place a water bottle on your back and walk forward 10 feet, then walk backwards as fast as you can. If the water bottle drops, do 5 push-ups, then replace the water bottle. See how fast you can do this! 

RECORD YOUR SCORE:______

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

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