Week One At Home Workout

Week One At HOME Workout 

Week One Workout

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

  • Push-Up
  • Batman
  • Squat
  • Lunge

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

Couch to 5k Run compete two time this week

  • 5 Minute brisk walk
  • 8 repetitions of the following:
  • 60 second jog
  • 90 second walk
  • 5 minute cool down

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

Made possible in part by:


Why Do You Want To Make A Change? 

This was the question posed to all our Rob’s Big Losers. If you would have been at the kick off you might have identified with many of them. These are inspiring people who are ready for a change. They are putting the old unhealthy lifestyle behind and starting a new healthy life.  They are applying this verse now to every aspect of their lives.  

“This means that anyone who belongs to Christ has become a new person. The old life is gone; a new life has begun!” ‭‭2 Corinthians‬ ‭5:17‬ ‭NLT‬‬

Here are some of their answers featured last week during HIS Morning Crew on HIS Radio. 

Outdoor Bodyweight Workout

This morning at 7:30 nearly 30 AT Home Rob Big Losers braved the 31 degrees and did their first workout. Holly PT went over fundamentals and basics and did a great routine that included stretching, and three rounds of core, steps ups, 200 yard out and back.

The determination every RBL had was inspiring. They have begun a 12 week journey that will be lifelong.

We turned Cleveland park into a gym. Something you can do as well. You have the main tool you need for a great workout. Your body!!

Outdoor bodyweight workout for beginners by Unbound

Mark out a distance of around 50m/50 big steps (use trees or jumpers as markers). This will be your training area.

Complete the following circuit of six exercises 3-4 times. After each exercise walk to the other side of your marked out area to perform the next exercise – this is your active recovery time.

After each circuit, take 60-90 seconds rest to recover before performing the next one. Once you have completed the circuit 4-6 times, move onto section B until your 20 minutes is up.

1. Bodyweight squats x 12

Keep you feet hip-distance apart and your weight in your heels. With your chest up, eyes facing forwards, push your bum out as if sitting into a chair. This will strengthen your glutes (bum muscles) and quads (the large muscles at the front of your thigh).

2. Press-ups x 10 

Keep your hands underneath your shoulders, belly button pulled in, your elbows at a 45-degree angle to the body, and lower your chest to the floor. If you can’t do full press-ups, you can keep your knees on the floor throughout. Press ups target your chest and triceps (the muscles at the back of the upper arm).

3. Half sits x 12

Laying down with your feet on the ground and your knees bent, place your hands on your thighs. Curl upwards through the belly button, sliding your hands up to your kneecaps and gently lower. This is a great way to target your abs.

4. Back to feet x 10

Lie flat on you back and, as quickly as you can, stand up. Lie back down again and and repeat. This is a lot tougher than it looks and as well as being a great cardiovascular exercise, it also targets your abs.

5. Alternate lunges x 10 each side

Step out with one leg, making sure your front foot is flat and your back foot is raised, so you’re on the ball of your foot. Keeping your upper body upright, lower your back knee towards the floor. With a powerful push from your front heel, step back so your feet are together. Repeat on the alternate side. This works your quads and glutes.

6. Extended plank x 30s

Hold a press up position, keeping your back neutral and belly button pulled in, for 30 seconds. This will work on your abs, shoulder and wrist strength






It’s Your Journey Make It Worth It!

When I started my health journey 11 years ago it didn’t take long to realize that this isbig rob hard work. Relationships, marriage, raising children, and career all require work. However, when we want to get our bodies back in line frustration sets in when results do not happen in a week.

I came to grips that I didn’t get to 350 pounds overnight! So, why did I expect to loose massive amounts of weight quickly.

I encourage you to not give up. Work hard everyday. A year from now you will reap the reward of the hard work you do today!!






The Journey Has Begun

Last night over 70 people came to Springwell Church to begin a 12 week journey. I wish you could have experienced the excitement. You can follow their right here on this blog. You’ll read about all the successes, setbacks, frustrations and victories.

Trust me! You’ll be inspired in your own journey to health as you follow their stories. Please, comment and encourage them along the way.

Here are a few of the over 70 answering this question “Why do you want to make a change?”





2016 is Your Year to Be a Rob’s Big Loser


  Rob’s Journey To Health (Video)

No doubt you’ve thought of losing weight again for a New Years resolution. This time you want to be serious about your health. But, you need some kind of direction. If you’re ready and determined to do it for real this time then find a current picture and share your story with me on the form below.

150 people will be selected to be a part of Rob’s Big Loser – either at home or on a YMCA team. Each person’s FAMILY at eth YMCA will  have a 12 week membership at a Greenville County YMCA to participate in their Wellness Works  program. This program helped me gain my health back and lose nearly 140 pounds.
 NOTE: this year 100 will do it at home and 50 at the YMCA
READY TO BEGIN? CLICK HERE to tell me your story,

Run 4 Fun 5k is coming up

Look for your countdown box to the top right. This is your goal

Greer Memorial Hospital Run 4 Fun


Saturday, April 18, 2015

Registration – SPECIAL $10.00 for ALL #RBL2015 

is $25 before the race, or $30 the day of

Check back here in February 2015 for the online registration link!