Tag: At Home Workout

Access All Twelve At Home Workouts

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Here is your Rob’s Big Losers AT HOME  workouts. These workouts and weekly runs will help you gain your health back and prepare you for your first 5k.

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Week Ten

Week Eleven

Week Twelve  

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Made possible in part by:

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Week Twelve at HOME Workout

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

  • 10 x Walk Down/Push-up/Batman/Walk Up/Squat
  • 10 x Lunge Matrix Front/Side/Rear (Each Leg)

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

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 30 minute jog with no walking
  • 5 min cool down

RBL 5k this Saturday!!

Made possible in part by:

Week Eleven at HOME Workout

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

  • 10 x High Knees
  • 10 x Butt Kicks
  • 10 x Side to Side Hop
  • 10 x Jumping Jacks

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

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 28 minute jog with no walking
  • 5 min cool down

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

Made possible in part by:

Week Nine at HOME Workout

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

  • 20x Squats
  • 20 x Flutter Kicks
  • 15 x Plies’
  • 15 x Bicycles
  • 10 x Hip Thrusters
  • 10 x Crunches
  • 5 x Jumps Squats
  • 1 x Hollow Hold for :20 Seconds

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 5 minute jog
  • 3 minute walk
  • 8 minute jog
  • 3 minute walk
  • 5 minute jog
  • 5 min cool down

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

Made possible in part by:

woodmen-mw_4c_white-background

Week Six at HOME Workout

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

  • 20 x Squat (right & left)
  • 15 x Ab of your choice
  • 10 x Push Ups
  • 5 x Burpees

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 3 minute jog
  • 3 minute walk
  • 5 minute jog
  • 3 minute walk
  • 5 minute jog
  • 5 min cool down

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

Made possible in part by:

woodmen-mw_4c_white-background

Week Five at HOME Workout

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

  • 10 x Side Lung w/Bicep Curl (right & left)
  • 10 x Squat Tricep Press
  • 10 x Bulgarian Split Squats w/Lat Pull
  • 10 x Split Lunge w/I’s & Y’s

Weekly Workouts Planned By YMCA of Greenville (SC)

Leslie Knox –  ACSM Certified Personal Trainer

Couch to 5k Run compete two times this week

  • 5 minute warm up
  • 3 minute jog
  • 90 second walk
  • 5 minute jog
  • 2 1/2 minute walk
  • 3 minute jog
  • 90 second walk
  • 5 minute jog
  • 5 min cool down

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

Made possible in part by:

woodmen-mw_4c_white-background