7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up 

  • 10 squats
    • Jog 10-15 yards
  • 10 squats
    • Jog 
  • 10 Jumping jacks
    • Jog
  • 10 Jumping jacks
    • Jog
  • 10 Seal jacks
    • Jog
  • 10 Seal jacks
    • Jog
  • 10 Crossovers
    • Jog
  • 10 Crossovers
    • Jog
  • 25 Pogo jumps
    • Jog
  • 25 Pogo jumps
    • Jog
  • 10 Gate swings
    • Jog
  • 10 Gate swings
    • Jog

Workout – Speed and Transitions

Place four cones in a square, all 10 feet apart. Move from one cone to the next. 

5 Rounds:

  • Sprint
  • Side shuffle (Lead with left foot)
  • Back pedal 
  • Side shuffle (Lead with right foot)

4 Rounds:

  • 15 Squats
    • Jog to next cone
  • 15 Mountain climbers
    • Carioca to next cone (Alternate leading left/right foot every other round)
  • 10 Push ups
    • Side shuffle (Alternate leading left/right foot every other round)
  • 15 Plank jacks
    • Back pedal 

FITNESS TEST OF THE DAY

Our two week plank challenge continues! Plank everyday and try to add to your time! 

RECORD YOUR SCORE:______

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

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