Author: lindsaymfitz

Week 10: Day SEVEN

Take time to REST today!!

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 10: Day FIVE At Home Workout Video

Week 10: Day Five Workout – 

Chest / Shoulders / Biceps / Abs
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers.”

Rest 1 minute in between each round.

CHEST / SHOULDERS / BICEPS:
**Tri-Set: work each exercise in a row before starting again**
Chest press w/ dumbbell —10 to 12 reps — 3 sets
Lateral raise w/ dumbbell —10 to 12 reps — 3 sets
Hammer curl w/ dumbbell  — 10 to 12 reps — 3 sets

Chest flye  — 10 to 12 reps — 3 sets
Shoulder press  — 10 to 12 reps — 3 sets
Alternating bicep curl w/ dumbbell  — 10 to 12 reps — 3 sets

Incline chest press  — 10 to 12 reps — 3 sets
Rear delt banded presses  — 10 to 12 reps — 3 sets
Concentration curl  — 10 to 12 reps — 3 sets

ABS:
Crunch dumbbell roll up — 15 reps — 3 sets
Heel side to side touches — 15 reps — 3 sets
Hold dumbbell over chest w/ reverse crunch  — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 10: Day THREE At Home Workout Video

Week 10: Day Three Workout – 

LEGS / ABS:
Always warm up with 3-5 minutes of movement & perform “Hip Openers”
Rest 1 minute in between each Super-set (do 2 exercises in a row before starting again)

LEGS:
Dumbbell Squats — 10 to 12 reps — 3 Sets
Front Lunges w/ Dumbbells —10 reps — 3 sets

Sumo Squats w/ Dumbbells  — 10 to 12 reps — 3 sets
Side Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Dumbbell Stiff Leg Deadlift  — 10 to 12 reps — 3 sets
Rear Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Hip Bridge w/ or w/out Weight  — 15 reps — 3 sets

ABS:
Bug — 30 seconds — 3 sets
Plank — 30 seconds — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Cardiovascular workouts should be done on Days 2, 4 and 6. You can use the description below as a guide.

CARDIORESPIRATORY TRAINING:

• Continue with program from Phase 1 OR
• Interval Training (30 minutes) OR
• High Intensity Interval Training (20 minutes) OR

• Work on the Couch 2 5K program

__________________________

Couch to 5K — Complete three times this week

• For your 3 runs in Week 10:
  • Begin with a brisk five-minute walk
  • Then 30 minutes of running

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 10: Day ONE At Home Workout Video

Week 10: Day One Workout – 

BACK / TRICEPS / ABS:
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers”
Rest 1 minute in between each Tri-set (work each exercise in a row before starting again)

BACK:
Pull up (modified, try to increase intensity) — As many reps as possible (AMRAP) — 3 Sets
Banded squat stance row —10 to 12 reps — 3 sets
Kettlebell swing (can be done w/dumbbell) — 10 to 12 reps — 3 sets

TRICEPS:
Dip (be very careful with this move)— 10 to 12 reps — 3 sets
Standing behind the head tricep extension — 10 to 12 reps — 3 sets
Close grip tricep chest press — 10 to 12 reps — 3 sets
Dumbbell kickbacks — 10 to 12 reps — 3 sets

ABS:
Spider abs — 10 (5 each side) — 3 sets
Supermans — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 9: Day SEVEN

Happy Easter!! He is RISEN!

Take time to REST today!!

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 9: Day FIVE At Home Workout Video

Week 9: Day Five Workout – 

Chest / Shoulders / Biceps / Abs
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers.”

Rest 1 minute in between each round.

CHEST / SHOULDERS / BICEPS:
**Tri-Set: work each exercise in a row before starting again**
Chest press w/ dumbbell —10 to 12 reps — 3 sets
Lateral raise w/ dumbbell —10 to 12 reps — 3 sets
Hammer curl w/ dumbbell  — 10 to 12 reps — 3 sets

Chest flye  — 10 to 12 reps — 3 sets
Shoulder press  — 10 to 12 reps — 3 sets
Alternating bicep curl w/ dumbbell  — 10 to 12 reps — 3 sets

Incline chest press  — 10 to 12 reps — 3 sets
Rear delt banded presses  — 10 to 12 reps — 3 sets
Concentration curl  — 10 to 12 reps — 3 sets

ABS:
Crunch dumbbell roll up — 15 reps — 3 sets
Heel side to side touches — 15 reps — 3 sets
Hold dumbbell over chest w/ reverse crunch  — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 9: Day THREE At Home Workout Video

Week 9: Day Three Workout – 

LEGS / ABS:
Always warm up with 3-5 minutes of movement & perform “Hip Openers”
Rest 1 minute in between each Super-set (do 2 exercises in a row before starting again)

LEGS:
Dumbbell Squats — 10 to 12 reps — 3 Sets
Front Lunges w/ Dumbbells —10 reps — 3 sets

Sumo Squats w/ Dumbbells  — 10 to 12 reps — 3 sets
Side Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Dumbbell Stiff Leg Deadlift  — 10 to 12 reps — 3 sets
Rear Lunge w/ or w/out Dumbbells  — 10 reps — 3 sets

Hip Bridge w/ or w/out Weight  — 15 reps — 3 sets

ABS:
Bug — 30 seconds — 3 sets
Plank — 30 seconds — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Cardiovascular workouts should be done on Days 2, 4 and 6. You can use the description below as a guide.

CARDIORESPIRATORY TRAINING:

• Continue with program from Phase 1 OR
• Interval Training (30 minutes) OR
• High Intensity Interval Training (20 minutes) OR

• Work on the Couch 2 5K program

__________________________

Couch to 5K — Complete three times this week

• For your 3 runs in Week 9:
  • Begin with a brisk five-minute walk
  • Then 30 minutes of running

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

Week 9: Day ONE At Home Workout Video

Week 9: Day One Workout – 

BACK / TRICEPS / ABS:
Always warm up with 3-5 minutes of movement & perform “Shoulder Openers”
Rest 1 minute in between each Tri-set (work each exercise in a row before starting again)

BACK:
Pull up (modified, try to increase intensity) — As many reps as possible (AMRAP) — 3 Sets
Banded squat stance row —10 to 12 reps — 3 sets
Kettlebell swing (can be done w/dumbbell) — 10 to 12 reps — 3 sets

TRICEPS:
Dip (be very careful with this move)— 10 to 12 reps — 3 sets
Standing behind the head tricep extension — 10 to 12 reps — 3 sets
Close grip tricep chest press — 10 to 12 reps — 3 sets
Dumbbell kickbacks — 10 to 12 reps — 3 sets

ABS:
Spider abs — 10 (5 each side) — 3 sets
Supermans — 15 reps — 3 sets

__________________________

 

Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by: