7201 State Route 8
Brant Lake, NY

phone : 518.494.3213

fax : 518.494.3489

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Warm up

  • Active Dynamic Warm-up


Part 1

3 Rounds

  • 10 Windmills (each side)
  • 15 Clamshells (each side)
  • 20 Frog pumps

Part 2

3 Rounds

  • 10 Seesaws
  • 15 “Stir the pot” on a ball (each side)
  • 20 second side plank (each side)

Part 3

  • 50 Sit-ups
  • 50 Hip thrusts

Cardio – Sit Out 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 sit-out  repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 


Wall Sits! On day one, hold a wall sit  as long as you can. Do a wall sit everyday for the next week and try to add 5-10 seconds on each day! 


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