work out of the week – Rob's Big Losers

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:

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:

Week Four At HOME Workout

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

10 x Cruches
10 x Up/Up Down/Down Push-Ups
10 x Pile’ Squats
10 x Feet together Squats

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
2 repetitions of the following:
90 second jog
90 second walk
3 minute jog
3 minute walk
5 minute 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 Three At HOME Workout

Week Three Workout

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

Push-Up Stagger Hands
Renegade Row
Wood chop
Stiff Leg Deadlift

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
2 repetitions of the following:
90 second jog
90 second walk
3 minute jog
3 minute walk
5 minute 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 Two At Home Workout

Week Two At HOME Workout

Week Two Workout

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

Push-Up Full & Half
Batman
Squat Full & Half
Lunge with Moving Arms

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 brisk walk
6 repetitions of the following:
90 second jog
2 minute walk
5 minute cool down

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

Made possible in part by:

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