Week 11: Day SEVEN
EASRER SUNDAY – 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:
Category: workout
Week 12: Day FIVE At Home Workout Video
Week 12: Day FIVE At Home Workout Video
Week 12: 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:
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 12: Day THREE At Home Workout Video
Week 12: Day THREE At Home Workout Video
Week 12: 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:
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 12: Cardiovascular Workouts
This is your final push through to the 5K on Saturday!!
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 12:
- Begin with a brisk five-minute walk
- Then 30 minutes of running
- Working on INCREASING endurance!!
Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox – ACSM Certified Personal Trainer
Made possible in part:
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 12: Day ONE At Home Workout Video
Week 12: Day ONE At Home Workout Video
It’s our final week! Let’s push strong!
Week 12: 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:
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 11: Day SEVEN – Rest!
Week 11: 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:
Made possible in part:
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 11: Day FIVE At Home Workout Video
Week 11: Day FIVE At Home Workout Video
Week 11: 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:
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 11: Day THREE At Home Workout Video
Week 11: Day THREE At Home Workout Video
Week 11: 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:
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 11: 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 11:
- Begin with a brisk five-minute walk
- Then 30 minutes of running
- Working on INCREASING endurance!!
Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox – ACSM Certified Personal Trainer
Made possible in part:
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 11: Day ONE At Home Workout Video
Week 11: Day ONE At Home Workout Video
Week 11: 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:
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.
Rob's Big Losers
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