7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm up

2 Rounds:

  • 10 Squats
  • 20 Inch-worms
  • 30 Mountain climbers
  • 40 Reverse crunches
  • 50 Pogo jumps

Workout 

Part 1

3 Rounds

  • 12 Push ups
  • 12 Hamstring curls

Part 2

3 Rounds

  • 12 Single leg RDL w/tap
  • 12 Shoulder taps (Plank position)

Part 3

4 Rounds

  • 5 Dive Bomber push-ups

Cardio – Jump Rope Tabata 

Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer. 

Get as many jump rope reps or “hits” in as possible each round of work! Count the total number of reps across the 8 rounds. 

FITNESS CHALLENGE

One week BURPEE CHALLENGE! 

On day one, do as many burpees as you can in 2 minutes. Do burpees everyday or every other day for the next week and try to increase your repetitions. 

 

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