The workout of the day at the Y is designed to assist you with your daily workouts at the gym or at home. Feel free to mix up your current workout and participate as you would like! 

Monday, March 1st 

Total Body Tabata 

Perform the first exercise for 20 seconds at high intensity

Rest for 10 seconds

Complete 8 sets of first exercise 

Move to the next exercise and follow the same 20 seconds on/10 seconds off until 8 set are completed (4 minutes)

  • Burpee

  • Bodyweight Squat

  • Lateral Lunge

  • Reverse Lunge

  • Mountain Climber

  • Scissor/Flutter Kicks

  • Bicycle Crunch

Total Time: 30 minutes

Tuesday, March 2nd 

30 seconds on/30 seconds off

Complete 5 Rounds 

  • Right side plank

  • Half burpee in and outs

  • Left side plank

  • Tuck jumps

  • Alternating spinal balance

Rest 1 minute​

Total Time: 30 minutes

Wednesday, March 3rd


20 exercises with 20 reps each for a 20 minute workout

  • Weighted jumping jacks

  • Left pulsing lunges

  • Bodyweight squats

  • Superman

  • Hip bridges

  • Hammer curls

  • Reverse table top hold

  • Burpees

  • Right curtsey lunges

  • Deadlifts

  • Alternating jump lunge

  • Right pulsing lunges

  • Push ups

  • Triceps dips

  • Crunches

  • Hip bridge heel press

  • Standing calf raise

  • Shoulder press

  • Left curtsey lunge

  • 1 minute plank hold

Total Time: 20 minutes

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The YMCA of Tuscaloosa is your YMCA! With exciting activities for the entire family, you’ll love what you find.


To put Christian principles into practice through programs that build healthy spirit, mind and body for all.


Downtown Branch

(205) 345-9622

2300 13th Street, Tuscaloosa, AL 35401

Benjamin Barnes Branch

(205) 759-4284

2939 18th Street, Tuscaloosa, AL 35401

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