Week 4: 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 4: 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:
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 4: Day THREE At Home Workout Video
Week 4: Day THREE At Home Workout Video
Week 4: 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:
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 4: 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.*
__________________________
Couch to 5K — Complete three times this week
- Brisk five-minute warmup walk
- Roll right through the following:
- 3 minutes of running
- 90 seconds walking
- 5 minutes running
- 2.5 minutes walking
- 3 minutes running
- 90 seconds walking
- 5 minutes running
- Five-minute cool down
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 4: Day ONE At Home Workout Video
Week 4: Day ONE At Home Workout Video
Week 4: 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:
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 3: Day SEVEN – Rest!
Week 3: 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 3: Day FIVE At Home Workout Video
Week 3: Day FIVE At Home Workout Video
Week 3: 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:
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 3: Day THREE At Home Workout Video
Week 2: Day THREE At Home Workout Video
Week 3: 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:
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 3: 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.*
__________________________
Couch to 5K — Complete three times this week
- Brisk five-minute warmup walk
- Two Repetitions of the following:
- Jog for 90 seconds
- Walk for 90 seconds
- Jog for 3 minutes
- Walk for 3 minutes
- Five-minute cool down
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 3: Day ONE At Home Workout Video
Week 3: Day ONE At Home Workout Video
Week 3: 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
__________________________
Couch to 5K — Complete two times this week
Week Three:
- Brisk five-minute warmup walk
- Two repetitions of the following:
- Jog for 90 seconds
- Walk for 90 seconds
- Jog for 3 minutes
- Walk for 3 minutes
- Five-minute cool down
Weekly Workouts Planned By YMCA of Greenville (SC) Leslie Knox – ACSM Certified Personal Trainer
Made possible in part:
Rob's Big Losers 