7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up

  • Toe taps – 20
  • Jumping Jacks – 20
  • High knees – 20
  • Squat Walk – 20 
  • Big arm circles – 10 forward/ 10 backwards
  • Small arm circles – 10 forward/ 10 backwards

Workout 

For this workout, you will benefit from downloading an interval timer app. Jackie recommends the TimerPro, but there are several options in the app store that will work.

EMOM – Every minute, on the minute

Set your timer for 8 minutes 

(This could be 4 rounds of 1 minute high/ 1 minute low intensity OR 8 rounds of 1 minute of work/0 minutes of rest. The most important part is that it beeps on every minute). 

  • When the timer beeps – 4 burpees
  • Remaining time – Step-ups 

Count the number of step-ups you are able to complete for the entire 8 minutes! 

FITNESS TEST OF THE DAY

How long can you hold a low plank?

RECORD YOUR SCORE:______

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

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