7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up

  • High skip – 15 total
  • Low skip – 15 total
  • Quad stretch – 5 each side 
  • Lateral Lunge  – 5 each side

Workout – Core Challenge!

100 – Bicycle crunches

  90 – Reverse crunches 

  80 – Glute bridges

  70 – Flutter kicks

  60 – Hollow hold (hold for 60 seconds)

  50 – Quadrupled hold (hold for 50 seconds)

  40 – Shoulder taps

  30 – Side plank (hold for 30 seconds, each side)

  20 – Inch worms

  10 – Straight arm/Straight leg situps

FITNESS TEST OF THE DAY

How fast can you do 500 Mountain Climbers?

RECORD YOUR SCORE:______

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

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