Workout of the Week

Monday,  September 28, 2020

8 Rounds for Time!  

Today’s workout is quick and simple. Time yourself and complete 8 rounds of the following exercises. Try to beat your time with each round. When you finish you will have completed a total of 320 reps! Get to it!  

10 Push-ups  

10 Air Squats  

10 Burpees  

10 Air Squats



Tuesday,  September 29, 2020

This week we’re adding 10 reps to each exercise, so 40 each!  Talk about a positive transformation. By September 30, you’ll be up to 50 reps of each exercise! 

40 Reverse Table Top Toe Touches 

40 Low Plank Knee Taps 

40 Plank Jacks 

40 Alternating Side Plank Needle Threads 

40 Object Passes


Wednesday, September 30, 2020

Upper & Lower EMOM Workout  

Today’s workout is an EMOM (every minute on the minute) that will work your upper and lower body! 

Equipment needed: mat, medium and heavy dumbbells, towel or small pillow  


Lower Body EMOM — Squat Hold  

16 Reverse Lunges  

16 Lateral Lunges  

16 Deadlifts  

16 Plié Squats  

16 Calf Raises  

16 Hip Bridges  


Core Work 

45 Double Crunch  

45 Object Pass  

45 Center Plank  

45 Bird Dogs  


Upper Body EMOM — Pushups  

16 Chest Press

16 Overhead Pullovers  

16 Renegade Rows  

16 Bicep Curls  

16 Tricep Dips or Kickbacks  

16 Front to Lateral Raise 


Core Work 

45 Right Side Plank Rotation  

45 Left Side Plank Rotation  

45 Bicycles  

45 Penguins  



Thursday, October 1, 2020


Today is cardio day with body weight exercises! Beginners complete one round of each exercise; intermediate bump it up to two rounds, and advanced complete three rounds of everything! You’ve got this Y family! 

 Run or walk 1/4 mile and do 40 air squats 

Run or walk 1/4 mile and do 40 push-ups 

Run or walk 1/4 mile and do 40 walking lunges (20 on each leg) 

Run or walk 1/4 mile and do 40 plank shoulder taps 


Friday, October 2, 2020

Friyay Workout!

We’re back with our new weekly Friday workout! Nothing needed except a mat.  

10 Squats  

20 Calf Raises  

10 Push-ups  

10 Glute Bridge Marches  

30-second Plank  

Rest for 1-minute and repeat 3-5 times.  

If you want to add some cardio you can throw in 10 minutes of walking or jogging in-between sets! 


Saturday, October 3, 2020

Your workout assignment for the weekend is to go outside and take a hike!