Practice What We Preach is here: October 2-November 12!
We invite all full and part time employees to join us from Oct. 2-Nov. 12, completing an Evolt scan the week of October 2 and again the week of November 12, plus working out at least 3 days a week at the YMCA (for a total of 150 minutes per week) to complete the challenge. You will earn a long sleeve t-shirt you can wear to work! Pick your size and color choice at registration.
Need some assistance with some workout ideas? John Whitmyre from the Downtown YMCA and Charles E. Lakin YMCA has written some workouts for you to pull from! There are a few different programs including:
- Machine based
- Weight loss
- Strength
- Functional/Performance
If you have questions about using any of the machines, or how to safely execute any of the moves, please chat with one of our Wellness Coaches or Personal Trainers!
Machine Based Program – Week 1 & 2
Session One
1. Machine Leg Press – 2 Sets @ 15 reps with 46-60 seconds rest
2. Machine Leg Curls – 2 Sets @ 15 reps with 46-60 seconds rest
3. Lat Pull Down – 2 Sets @ 15 reps with 46-60 seconds rest
4. Machine Chest Press – 2 Sets @ 15 reps with 46-60 seconds rest
5. Machine Ab Crunch – 2 Sets @ 15 reps with 46-60 seconds rest
Session Two
1. Machine Glute Kick Back – 2 Sets @ 15 reps with 46-60 seconds rest
2. Machine Leg Extension – 2 Sets @ 15 reps with 46-60 seconds rest
3. Machine Row – 2 Sets @ 15 reps with 46-60 seconds rest
4. Machine Shoulder Press – 2 Sets @ 15 reps with 46-60 seconds rest
5. Machine Back Extension – 2 Sets @ 15 reps with 46-60 seconds rest
Machine Based Program – Week 3
Session One
1. Machine Leg Press – 3 Sets @ 15 reps with 46-60 seconds rest
2. Machine Leg Curls – 3 Sets @ 15 reps with 46-60 seconds rest
3. Lat Pull Down – 3 Sets @ 15 reps with 46-60 seconds rest
4. Machine Chest Press – 3 Sets @ 15 reps with 46-60 seconds rest
5. Machine Ab Crunch – 2 Sets @ 15 reps with 46-60 seconds rest
Session Two
1. Machine Glute Kick Back – 3 Sets @ 15 reps with 46-60 seconds rest
2. Machine Leg Extension – 3 Sets @ 15 reps with 46-60 seconds rest
3. Machine Row – 3 Sets @ 15 reps with 46-60 seconds rest
4. Machine Shoulder Press – 3 Sets @ 15 reps with 46-60 seconds rest
5. Machine Back Extension – 3 Sets @ 15 reps with 46-60 seconds rest
Machine Based Program – Week 4
Session One
1. Machine Leg Press – 3 Sets @ 15 reps with 46-60 seconds rest
2. Machine Leg Curls – 3 Sets @ 10-12 reps with 46-60 seconds rest
3. Lat Pull Down – 3 Sets @ 10-12 reps with 46-60 seconds rest
4. Machine Chest Press – 3 Sets @ 10-12 reps with 46-60 seconds rest
5. Machine Ab Crunch – 3 Sets @ 10-12 reps with 46-60 seconds rest
Session Two
1. Machine Glute Kick Back – 3 Sets @ 10-12 reps with 46-60 seconds rest
2. Machine Leg Extension – 3 Sets @ 10-12 reps with 46-60 seconds rest
3. Machine Row – 3 Sets @ 10-12 reps with 46-60 seconds rest
4. Machine Shoulder Press – 3 Sets @ 10-12 reps with 46-60 seconds rest
5. Machine Back Extension – 3 Sets @ 10-12 reps with 46-60 seconds rest
Weight Loss Program – Week 1 & 2
Session One
1. Medicine Ball Slams – 3 sets @ 8 reps with 60 seconds rest
2a. DB Split Squats – 3 sets @ 6 reps each leg
2b. Medium Grip Lat Pull Down – 3 sets @ 6 reps with 60 seconds rest
3a. 45° Back Extensions – 3 sets @ 10 reps
3b. Machine Chest Press – 3 sets @ 8 reps
3c. Crunches – 3 sets @ 10 reps with 75-90 seconds rest
Session Two
1. Jump Squats – 3 sets @ 8 reps with 60 seconds rest
2a. KB Deadlifts – 3 sets @ 6 reps
2b. Landmine Single Arm Shoulder Press – 3 sets @ 6 reps each arm with 60 seconds rest
3a. Reverse DB Lunges – 3 sets @ 8 reps each leg
3b. Standing Cable Row – 3 sets @ 8 reps
3c. Seated Russian Twist – 3 sets @ 8 reps each side with 75-90 seconds rest
Session Three
1. Plyo Pushups – 3 sets @ 8 reps with 60 seconds rest
2a. DB Front Squat – 3 sets @ 6 reps
2b. Close Grip Lat Pull Down – 3 sets @ 8 reps with 60 seconds rest
3a. Glute Ham Raises – 3 sets @ 10 reps
3b. Standing Cable Chest Press – 3 sets @ 10 reps
3c. Leg Raises – 3 sets @ 10 reps each side with 75-90 seconds rest
Weight Loss Program – Week 3 & 4
Session One
1. Medicine Ball Slams – 4 sets @ 8 reps with 60 seconds rest
2a. DB Front Squat – 3 sets @ 6 reps
2b. Pull-Up Close Grip – 3 sets @ 5 reps with 60 seconds rest
3a. 45° Back Extensions – 3 sets @ 10 reps
3b. DB Bench Press – 3 sets @ 8 reps
3c. Dead Bug – 3 sets @ 10 reps each side with 75-90 seconds rest
Session Two
1. Box Jumps – 3 sets @ 5 reps with 60 seconds rest
2a. Hex Bar Deadlifts – 3 sets @ 5 reps
2b. Standing DB Shoulder Press – 3 sets @ 6 reps with 60 seconds rest
3a. DB Split Squats – 3 sets @ 8 reps each leg
3b. Medium Grip Lat Pull Down – 3 sets @ 10 reps
3c. MB Russian Twist – 3 sets @ 8 reps each side with 75-90 seconds rest
Session Three
1. KB Swings – 4 sets @ 8 reps with 60 seconds rest
2a. DB Bulgarian Split Squats – 3 sets @ 6 reps each leg
2b. DB Single Arm Row – 3 sets @ 6 reps each arm with 60 seconds rest
3a. KB Deadlifts – 3 sets @ 8 reps
3b. Push-Ups – 3 sets @ 8 reps
3c. Physio-Ball Rollout – 3 sets @ 10 reps with 75-90 seconds rest
Strength Program – Week 1 & 2
Session One – Legs
1. Squats (any variation) – 3 sets @ 6 reps
2. Deadlift (any variation) – 3 sets @ 6 reps
3. Lunges (any variation) – 3 sets @ 8 reps per leg
4. Machine Leg Extension – 3 sets @ 10-12 reps
5. Machine Leg Curls – 3 sets @ 10-12 reps
Rest: 45-60 seconds between sets
Session Two – Push
1. DB Bench Press – 3 sets @ 6 reps
2. DB Overhead Press – 3 sets @ 8-10 reps
3. Dips (any variation) – 3 sets @ 8-10 reps
4. Cable Fly’s – 3 sets @ 10-12 reps
5. Rope Triceps Extension – 3 sets @ 10-12 reps
Rest: 45-60 seconds between sets
Session Three - Pull
1. Pull-Up (assisted or bodyweight) – 3 sets @ 6 reps
2. Single Arm DB Rows – 3 sets @ 8 reps each arm
3. Lat Pull Down – 3 sets @ 8-10 reps
4. Seated Cable Row – 3 sets @ 8-10 reps
5. Bicep Curl – 3 sets @ 10-12 reps
Rest: 45-60 seconds between sets
Strength Program – Week 3 & 4
Session One – Pull
1. Deadlift (any variation) – 3 sets @ 8 reps
2. Lat Pull Down – 3 sets @ 10-12 reps
3. DB Step-Ups – 3 sets @ 10 reps per leg
4. Single Arm DB Rows – 3 sets @ 10 reps each arm
5. Machine Leg Curls – 3 sets @ 12-15 reps
Rest: 45-60 seconds between sets
Session Two – Push
1. Squat (any variation) – 3 sets @ 8 reps
2. DB Bench – 3 sets @ 8 reps
3. Lunges (any variation) – 3 sets @ 10 reps each leg
4. Dips (any variation) – 3 sets @ 10-12 reps
5. Machine Leg Extension – 3 sets @ 12-15 reps
Rest: 45-60 seconds between sets
Session Three - Full
1. Leg Press – 3 sets @ 8 reps
2. RDL – 3 sets @ 8-10 reps
3. Seated Cable Row – 3 sets @ 10-12 reps
4. DB Overhead Press – 3 sets @ 10-12 reps
5. Bicep Curl – 3 sets @ 12-15 reps
6. Rope Triceps Extension – 3 sets @ 12-15 reps
Rest: 45-60 seconds between sets
Functional/Performance Program
Session One - Push
1a. Squats (any variation) 3-5 sets @ 4-6 reps (75-85% 1RM)
1b. Squat Jumps 3-5 sets @ 6-10 reps
2a. Bench Press (any variation) 3-5 sets @ 6-8 reps (70-80% 1RM)
2b. Plyo Push-Up 3-5 sets @ 6-10 reps with 2-3 min rest (take longer IF needed but no more than 5 mins)
3a. MB Chest Pass 3-5 sets @ 6-8 reps
3b. Push-Ups 3-5 sets @ 8-10 reps
3c. Triceps Kick Backs 3-5 sets @ 10-12 reps with 60-90 seconds rest
Session Two - Pull
1a. Deadlift (any variation) 3-5 sets @ 4-6 reps (75-85% 1RM)
1b. Broad Jumps 3-5 sets @ 6-10 jumps with 2-3 min rest (take longer IF needed but no more than 5 mins)
2a. Pull Ups 3-5 sets @ 6-8 reps (75-85% 1RM)
2b. MB Slams 3-5 sets @ 6-10 reps 2-3 min rest (take longer IF needed but no more than 5 mins)
3a. Weighted Glute Bridges 3-5 sets @ 6-8 reps (75-85% 1RM)
3b. Inverted Row @ 8-10 reps
3c. Reverse Curls @ 10-12 reps with 60-90 seconds rest
Session Three – Full Body
1a. Leg Press 3-5 sets @ 4-6 reps (75-85% 1RM)
1b. Split Squat Jumps 3-5 sets @ 6-10 jumps each leg with 2-3 min rest (take longer IF needed but no more than 5 mins)
2a. DB Lunges 3-5 sets @ 6-8 reps (75-85% 1RM)
2b. KB Swings 3-5 sets @ 6-10 reps 2-3 min rest (take longer IF needed but no more than 5 mins)
3a. DB Clean to Press 3-5 sets @ 6-8 reps (75-85% 1RM)
3b. DB Hammer Curls @ 8-10 reps