7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm up

3 rounds

  • 10 Jumping jacks
  • 10 Seal jacks
  • 10 Crossovers
  • 10 Air squats
  • 50 Pogo sumps
  • 10 Jump squats
  • 10 Wide outs
  • 10 Gate swings

Workout 

Part 1

3 Rounds:

  • 25 Regular crunches
  • 25 Side crunches (each side)
  • 25 Reverse crunches

Part 2

3 Rounds:

  • 25 Donkey Kicks (each leg)
  • 25 Glute Bridges (Feet elevated)
  • 25 Fire hydrants (each leg)

Part 3

  • 50 Plank ups
  • 50 Reverse Mountain Climbers

Cardio – Burpee 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 burpees in as possible during each round of work! Count the total number of reps across the 8 rounds. 

Fitness Challenge

How many dips can you do in 2 minutes? Challenge yourself all week! 

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