YMCA Workout of the Day
Stay motivated and stick to your goals with the Y's "Workout of the Day" (WOD)!
WODs are here to guide your fitness journey from home, handcrafted by our Healthy Living Director, Becky Klapman, just for you. Workouts change every day and are a great resource to keep your routine fresh and challenging.
Week 10 - Workout of the Day
Your WODs (Workout of the Day) for week 10.
Monday, May 18, 2020 - Thursday, May 21, 2020
STRETCH & CORE MINI SERIES
Take a few minutes out of your day to try these STRETCH & CORE exercises that will get your body in shape for many activities.
Monday, May 22, 2020 - Thursday, May 24, 2020
STRETCH & CORE MINI SERIES
Take a few minutes out of your day to try these STRETCH & CORE exercises that will get your body in shape for many activities.
Week 9 - Workout of the Day
Your WODs (Workout of the Day) for week 9.
Monday, May 11, 2020 - Sunday, May 17, 2020
ALPHABET WORKOUT
Let's switch things up a bit. Here's aN alphabet challenge! We will share new words/phrases daily for you to do the exercise listed by each letter.
Week 8 - Workout of the Day
Your WODs (Workout of the Day) for week 8.
Monday, May 4, 2020 - Sunday, May 10, 2020
ALPHABET WORKOUT
Let's switch things up a bit. Here's aN alphabet challenge! We will share new words/phrases daily for you to do the exercise listed by each letter.
Week 7 - Workoutof the Day
Your WODs (Workout of the Day) for week seven.
Sunday, May 3, 2020
RUN WORKOUT
Let's get outside for a running workout! We will be incorporating strength exercises into our run today to work every muscle in our body.
Saturday, May 2, 2020
CIRCUIT TRAINING WORKOUT
Repeat each circuit for 5 minutes total before moving onto the next. We will work every muscle group in our body with short bouts of cardio to keep our heart rate up for the entire 30 minutes. Grab weights and a mat and get ready to work!
Friday, May 1, 2020
ENDURANCE WORKOUT
We have 9 sets of work with A LOT of reps to challenge your strength and endurance today!
Thursday, April 30, 2020
CORE WORKOUT
A strong core is important not only for our physical fitness, but also in our everyday lives. Strengthening your core will improve balance and help prevent injuries!
Wednesday, April 29, 2020
PYRAMID WORKOUT
Workout your way up the timed pyramid and then back down for a full-body workout. Rest 10 seconds between each exercise. Repeat the entire pyramid twice.
Tuesday, April 28, 2020
100 REPS CHALLENGE
Today we have a 100 repetition countdown workout! How long does it take you to get to the final 10 reps?
Monday, April 27, 2020
CIRCUIT TRAINING
Complete each circuit for 5 minutes - Move fast to fit in as many reps as you can! Rest 1 minute between circuits.
Week 6 - Workoutof the Day
Your WODs (Workout of the Day) for week six.
Sunday, April 26, 2020
COIN WORKOUT
Grab a coin, a set of weights and a mat and get ready for a workout! Before each set, you will be flipping the coin - Your exercise for the set depends on whether the coin lands on heads or tails. Complete the entire workout 2x.
Saturday, April 25, 2020
BALANCE WORKOUT
Let's focus on upper body AND our balance in this workout. Each exercise should be performed for 30 seconds and we will complete the entire set twice. During the first set, lift your left knee up in line with your hips. If you need a modification, you can bend your left knee and gently keep your left toes on the floor. For the second set we will repeat with our right leg.
Friday, April 24, 2020
CORE & CARDIO WORKOUT
Let's make this Friday a great one with CORE and CARDIO! Challenge your heart rate and your abdominals with today's workout. Repeat entire set 2x. Option to add weight for the starred exercises.
Thursday, April 23, 2020
STRENGTH & CARDIO WORKOUT
Today we have simple strength exercises with short, intense bursts of cardio work. Grab a mat, weights and get ready to work!
Wednesday, April 22, 2020
AMRAP WORKOUT
AMRAP stands for As Many Rounds As Possible - Work fast to complete as many repetitions and rounds as you can during these 7-minute sets! As always, feel free to add weight for the starred exercises.
Tuesday, April 21, 2020
DESCENDING REPS WORKOUT
Today we are counting down in each set. We start with the highest number of reps and end with the lowest! You have the option to add weights for the starred exercises.
Monday, April 20, 2020
FULL BODY INTERVAL TRAINING
Let's start the week off right with some interval training! We will be rotating strength and cardio exercises to keep your heart rate high throughout the workout. Perform each exercise for 45 seconds, resting 10 seconds before the next exercise. Use hand weights for the starred exercises!
Week 5 - Workout of the Day
Your WODs (Workout of the Day) for week five.
Sunday, April 19, 2020
Yoga with Melissa Wilson
Today's workout is Yoga with Melissa Wilson. Come stretch and relax all your troubles away. Perfect for the whole family.
Saturday, April 18, 2020
EMOM (Every Minute on the Minute) WORKOUT
Let's kick our weekend off right with this 40-minute, full body EMOM (Every Minute on the Minute) workout! Grab your timer and get ready to challenge your speed and endurance. You have to move fast to complete your reps for each exercise before the next minute begins!
Friday, April 17, 2020
DECK OF CARDS WORKOUT CHALLENGE
Grab a deck of cards for our workout today! Each suit represents a different exercise and the card value = number of reps to perform. Face cards bring a challenge... and watch out for the Joker, he will have you doing burpees!
Thursday, April 16, 2020
FULL BODY WORKOUT
We have a full body workout for you today - upper body, lower body, core and cardio, challenge every muscle in your body! Repeat the entire circuit 3x’s.
Wednesday, April 15, 2020
TABATA WORKOUT
Who's up for another Tabata? 20 seconds on, 10 seconds recovery, 8 rounds per Tabata. High intensity interval training (HIIT) proven to get you fast results!
Tuesday, April 14, 2020
CIRCUIT TRAINING
We have a great circuit training workout for you today! Let's get our heart rate up with intervals of cardio and strength training to improve our overall endurance, strength, and speed.
Monday, April 13, 2020
FULL BODY AQUA WORKOUT WITH ALI
Time to grab your suit, jump in the pool, and join Ali for a full body aqua workout.
Week 4 - Workout of the Day
Your WODs (Workout of the Day) for week four.
Saturday, April 11, 2020
RUN AND STRENGTH WORKOUT
“Choose your pace” running and strength workout! If you want a cardio-intense, challenging workout, push your pace faster today. If you’re in need of a recovery, decrease your pace or walk.
Friday, April 10, 2020
BARRE WITH SAMANTHA
Today we have Samantha for an at-home barre workoout. You will need a chair, towel and water bottles or light weights to complete this workout.
Thursday, April 9, 2020
FULL BODY CIRCUIT TRAINING
We have a full body workout for you today! Repeat each circuit for 5 minutes, resting 1 minute between each circuit.
Wednesday, April 8, 2020
ISOMETRIC TRAINING
Today we will be focusing on ISOMETRIC exercises as well as pulses. Isometric, or static, exercises help increase our muscular endurance.
Tuesday, April 7, 2020
UNILATERAL TRAINING
Today we are focusing on UNILATERAL exercises. Working one side of our body at a time will help improve balance, challenge your core, and address potential muscle imbalances.
Monday, April 6, 2020
DESCENDING REPS WORKOUT
Let's begin the week with a DESCENDING REPS workout! For round one, perform 15 reps of each exercise. Round two, perform 14 reps of each exercise. Keep going until you get down to 1 rep for each exercise. How quickly can you finish the workout?
Week 3 - Workout of the Day
Your WODs (Workout of the Day) for week one.
Sunday, April 5, 2020
FULL BODY CIRCUIT WORKOUT
Grab a timer and let’s go to work! Complete each exercise combination for 2 minutes before moving onto the next.
Saturday, April 4, 2020
BEAT THE CLOCK WORKOUT
Beat the clock! Get through the circuit as many times as possible in 20 minutes - set your timer and get to work! Feel free to add weights to any of the starred (*) exercises for added challenge.
Friday, April 3, 2020
FULL BODY STRENGTH & CARDIO WORKOUT
ower body, upper body, core and cardio - We have it all for you today! Perform each set twice for the full workout. For the starred (*) exercises, you can add in weights as an option.
Thursday, April 2, 2020
GLUTES WORKOUT
Today is all about your glutes! Complete the entire circuit 2x - For the starred exercises, use your right leg for the first set and your left leg for the second set. Perform each exercise for 45 seconds before moving onto the next, taking breaks as needed.
Tuesday, March 31, 2020
STRENGTH & CARDIO
Grab your weights, a jump rope, and get ready to work! If you don't have a jump rope, just pretend to use one while jumping. Today we are going to improve both our strength and cardiovascular health by incorporating short bursts of cardio into our weight training.
Monday, March 30, 2020
TABATA AND WEIGHTS
Let's start this week out right with a Tabata AND weights! Today you'll need hand weights for a portion of the workout. No weights? Grab some cans, water bottles or books - get creative!
Week 2 - Workout of the Day
Your WODs (Workout of the Day) for week two.
Sunday, March 29, 2020
FULL BODY WORKOUT WITH TARA
Today we have Tara Domiano with us for a full body workout! After the warm-up, perform each exercise for 1 minute followed by a 15 second recovery, 4 times through.
Saturday, March 28, 2020
INTERVAL RUN WORKOUT
Today is all about our CORE! We have multiple planks today to fire up almost every muscle in your body, especially your abdominals.
Friday, March 27, 2020
BODYWEIGHT CORE WORKOUT
Today is all about our CORE! We have multiple planks today to fire up almost every muscle in your body, especially your abdominals.
Wednesday, March 25, 2020
EMOM (EVERY MINUTE ON THE MINUTE) WORKOUT
Grab your timer and get ready to challenge your speed and endurance! An EMOM is a workout where you complete a number of reps each minute - You have to move fast to complete each exercise before the next minute begins!
Tuesday, March 24, 2020
500 REPS CHALLENGE
Today we have a fun CHALLENGE for you to complete. Move at your own pace, taking breaks as needed.
Monday, March 23, 2020
PILATES WITH SAMANTHA
Welcome back to another week of Workout of the Day! Join one of your favorite instructors, Samantha, for a 15-minute Pilates workout. Pilates is proven to strengthen your core as well as improve balance and flexibility.
Week 1 -Workout of the Day
Your WODs (Workout of the Day) for week one.
Sunday, March 22, 2020
STRETCHING
Sunday is a day of rest. Enjoy a walk or slow-paced run followed by the following STRETCHES.
Saturday, March 21, 2020
TOTAL BODY WORKOUT
Today we will be working our ENTIRE BODY - beginning with upper body, then cardio, and finishing out with our lower body!
Friday, March 20, 2020
LADDER WORKOUT
Today we are going to complete a FITNESS LADDER! Work your way up the ladder by increasing reps and then back down with decreasing reps - You can make the workout more difficult by completing the ladder more than once!
Thursday, March 19, 2020
RUN AND STRENGTH COMBO WORKOUT
It is a beautiful day to GET OUTSIDE for a RUN AND STRENGTH combo workout! Feel free to do this workout at a park or around your neighborhood!
Wednesday, March 18, 2020
TABATA WORKOUT
If you know your instructors at The Y, you know they love a good TABATA workout! It's a version of HIIT (High Intensity Interval Training) that will get your heart rate up and get you results!
Tuesday, March 17, 2020
CARDIO WORKOUT
Today is for CARDIO! Let's lift our heart rates and focus on our health for at least 30 minutes today.
Monday, March 16, 2020
STRENGTH WORKOUT
Today is all about STRENGTH! Let's start the week out right with a few muscle strengthening exercises.