7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up

  • 1 min Straight arm plank
  • 1 min Side plank (30 seconds each side)
  • 1 min Glute bridge
  • 1 min Prone cobra
  • 1 min Wall sit

Workout – The Backpack Workout

Find a backpack and add items to it to make it weighted (You can also do the whole workout without weight). 

Part 1 

3 Rounds:

  • Squats – 15
  • Bear cub crawl – 15 steps
  • Good morning – 15

Part 2

3 Rounds:

  • Chest press – 10
  • Overhead press – 10
  • Bent row – 10 

FITNESS TEST OF THE DAY

How long can you hold a low plank with a weighted backpack on?

RECORD YOUR SCORE:______

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

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