7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm up

  • Move warm up, 20 yards with various movements. 
    • Lunge with a twist
    • Lateral lunge
    • Quad stretch
    • Hamstring kick
    • Jog
    • Side shuffle
    • Carioca 

Workout 

Part 1

3 Rounds:

  • 10 Spiderman push-ups
  • 30 second Reverse plank (each side)

Part 2

3 Rounds:

  • 10 Chest fly
  • 10 RDL w/ weights (each side)

Part 3

4 Rounds:

  • 5 Nordic Curls

Cardio – Stair/Box Jump 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 stair/box jump repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds. 

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