What an amazing time getting to see everyone at the 5K. You all did an incredible job and you should feel proud of your weight loss. What an honor it was to have this amazing opportunity with everyone. I want to thank His Radio, Rob Dempsey and the Greenville County YMCA for providing this journey for us. I also want to thank my trainer Misty Beacham and Tamika Pollard for your encouragement to keep pressing on. To all my Eastside RBL family, let’s keep it going and finished what we started. I am still working towards my goal to lose 40 more pounds. I just want to encourage each of you to keep going and let’s help each other. This is not the end, it’s just the beginning of a new healthy life. We must make a constant effort every day to keep using the tools we have learned during this 12-week challenge. When I started twelve weeks ago, I had trouble breathing, I had trouble sleeping, I didn’t have any energy and all my clothes felt uncomfortable. Since losing the weight I cannot tell you how much better I feel. I am sore from workouts and I have trouble with my knee but it’s a good feeling to breathe better, to sleep better and to feel comfortable in my own skin. Let’s keep it going!
Tag: Strong
Access All Twelve At Home Workouts
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.
Weekly Workouts Planned By YMCA of Greenville (SC)
Leslie Knox – ACSM Certified Personal Trainer
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 Seven at HOME Workout
Do up to three rounds of these exercises in a row three times this week
- 10 x Crunch/Crouch/Push-up/Stand
- 15 x Reverse Crunch
- 10 x Curtsy Squat on Each Leg
- 10 x Squat Holds@:30
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
- 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:
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:
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:
Rob's Big Losers 