Week 7: Cardiovascular Workouts

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 7:
    • Begin with a brisk five-minute walk
    • Then 25 minutes of running

 

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

Made possible in part by:

The Retirment Company Logo.png

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 7: Day ONE At Home Workout Video

Week 7: Day ONE At Home Workout Video

**New Video for Week 7!**

Week 7: 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:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 6: Day SEVEN – Rest!

Week 6: 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:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 6: Day FIVE At Home Workout Video

Week 6: Day FIVE At Home Workout Video

Week 6: Day Five Workout – 

Legs
Always warm up with 3-5 minutes of movement & perform “Hip Openers.”

Rest 1 minute in between each round.

LEGS:
Body Weight or Dumbbell Squat —12 to 15 reps — 3 sets
Sumo Squats—12 to 15 reps — 3 sets
Dumbbell Stiff Legs  — 12 to 15 reps — 3 sets
Hip Bridges  — 12 to 15 reps — 3 sets

__________________________

 

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

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 6: Day THREE At Home Workout Video

Week 6: Day THREE At Home Workout Video

Week 6: Day Three Workout – 

Back / Biceps / 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-ups (modify as necessary) — As many reps as possible (AMRAP) — 3 Sets
Seated band row —12 to 15 reps — 3 sets
Dumbbell overhead pullover  — 12 to 15 reps — 3 sets

BICEPS:
Alternating arm curl w/ band or dumbbell — 12 to 15 reps — 3 sets
Hammer curls — 12 to 15 reps — 3 sets
Concentration curls — 12 to 15 reps — 3 sets

ABS:
Crunch — 15 reps — 3 sets
Bicycles — 15 reps — 3 sets
Flutter kick — 15 reps — 3 sets

__________________________

 

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

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 6: Cardiovascular Workouts

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

CARDIORESPIRATORY TRAINING:

  • Our initial goal is to do up to 60 minutes of cardiorespiratory training a week w/ a 10% increase progression each week for 6 weeks.
  • Ideally, we will be doing 30 minutes of continuous activity by week 5.
  • Focus is on steady state exercise at a Rate of Perceived Exertion* between 3-4 on a scale of 1-10.*

Cardio Chart YMCA

__________________________

Couch to 5K — Complete three times this week

  • Brisk five-minute warmup walk
  • There are three different workouts for this week. They are as follows:
    • Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

       

    • Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

       

    • Run three: a brisk five-minute walk, then 25 minutes of running with no walking.

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

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Health Coach Leslie Knox on Portion Distortion

Portion Distortion – Assessing portion sizes quickly

 

When we talk about all the different types of diets out there like intermittent fasting, keto diet, the DASH diet and so on – one thing they all have in common is portion or the amount of food that you eat. Whereas a serving size is the amount of food measured to determine information about it but when we don’t have all the information, we often end up with portion distortion.

Here are 4 tips to help us determine portion sizes by using your hand that you may find helpful:

 1: the palm of your hand is about 3 oz- 5oz of protein

2: Your thumb is about a tablespoon of fats

Like peanut butter whereas your thumbnail could be used as measurement for a teaspoon for items such as a liquid oil or butter

 3: Your hand as a fist is about 1 cup

Good for measuring carbohydrates and vegetables. You could also form a cup with your hand and use it to measure carbs or items such as nuts

4: Use forefinger and thumb to measure fruit

As a guide in holding something like an apple can be used for measuring a serving of fruit

 

According to the Surgeon General, the average adult gains one to three pounds per year by adding an extra 100 calories per day so this can be a helpful tool for families to use in order to determine appropriate portion sizes.

 


Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 6: Day ONE At Home Workout Video

Week 6: Day ONE At Home Workout Video

Week 6: Day One Workout – 

Chest / Shoulders / Triceps
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)

CHEST:
Push-ups (modify as necessary) — As many reps as possible (AMRAP) — 3 Sets
Chest press w/ dumbbell —12 to 15 reps — 3 sets
Chest fly w/ dumbbell — 12 to 15 reps — 3 sets

SHOULDERS:
Shoulder presses — 12 to 15 reps — 3 sets
Lateral raises — 12 to 15 reps — 3 sets
Rear delt raises — 12 to 15 reps — 3 sets

TRICEPS:
Tricep chest press — 12 to 15 reps — 3 sets
Behind the head extensions — 12 to 15 reps — 3 sets
Dumbbell kickback — 12 to 15 reps — 3 sets

__________________________

 

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

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 5: Day SEVEN – Rest!

Week 5: 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:

The Retirment Company Logo.png

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Week 5: Day FIVE At Home Workout Video

Week 5: Day FIVE At Home Workout Video

Week 5: Day Five Workout – 

Legs
Always warm up with 3-5 minutes of movement & perform “Hip Openers.”

Rest 1 minute in between each round.

LEGS:
Body Weight or Dumbbell Squat —12 to 15 reps — 3 sets
Sumo Squats—12 to 15 reps — 3 sets
Dumbbell Stiff Legs  — 12 to 15 reps — 3 sets
Hip Bridges  — 12 to 15 reps — 3 sets

__________________________

 

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

Made possible in part:
ahhjutnn33


Disclaimer
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Robsbiglosers.com, YMCA of Greenville or HIS Radio will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.