Week Nine at HOME Workout

Do up to three rounds of these exercises in a row three times this week

  • 20x Squats
  • 20 x Flutter Kicks
  • 15 x Plies’
  • 15 x Bicycles
  • 10 x Hip Thrusters
  • 10 x Crunches
  • 5 x Jumps Squats
  • 1 x Hollow Hold for :20 Seconds

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 5 minute jog
  • 3 minute walk
  • 8 minute jog
  • 3 minute walk
  • 5 minute jog
  • 5 min cool down

Meet on Saturday morning at 9:10am with Doug for your third walk/run of the week.

Made possible in part by:

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Categories: Rob Dempsey

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1 reply »

  1. Hello, I am not sure what to say but here it goes…I am a disabled mom of a 10 yr old and I am need to lose weight not only for her but for myself. It is very difficult for me to lose the weight as I have Graves disease and I had to have radioactive iodine to kill my thyroid, plus I have psoriatic arthritis, fibromyalgia and degenerative disc. I have found a piece of exercise equipment that I love and it does not hurt my joints. It is called Nustep and I first tried it at the Pickens SC YMCA. Well I now live in Seneca SC and have no way of traveling as to I need a motor in my vehicle. I am on a fixed income of $661 disability each month. I would like to purchase a Nustep for me to use at home but I do not know of anyone/place that has them or would even allow small payments each month. If you know of a place that sells them and would be willing to accept low monthly payments I would be forever grateful. Thank you for your time.

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