UP & Bingo Square Tips! CHALLENGE SHAPE BUDDY. 20 pts. 30 pts. 50 pts. 10 pts. 20 pts. 30 pts.
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1 Bingo Square Tips!
2 Bingo Square Tips! Cardio 45 Minutes Examples of a Cardio : Running, walking, biking, elliptical, stair stepper, rowing and swimming are all activities that you can do to accomplish this Cardio Bingo square. BUDDY UP & SHAPE UP 20 Push-Ups, 1 Minute Plank, 20 Crunches x3 10 pts. Complete this Bingo sqaure for a quick and a great way to start building strength. CHALLENGE 100 Jumping Jacks 100 Sit Ups 100 Squats 20 pts. of your choice 30 Minutes 20 pts. Complete this bingo square for a quick burst of activity throughout your day. This bingo square is flexible for participants who take part in alternative fitness programs that they wish to continue throughout the challenge. Recreational Sport Activity Examples of Recreational Activities: Tennis, Basketball, Baseball, Racquetball, Handball, Pickleball, Golf without Cart, Softball, Ice Skating, Mowing the Lawn (Push Mower), Weight training, Rollerblading, Skateboarding (or Long boarding), Waterskiing, Wakeboarding, Wake surfing, Biking (Road, mountain, fat tire), Hiking, Swimming, Running.. and much more! Do your choice of recreation activity for minutes to complete this bingo square. Free Group Exercise The Y 50 pts. Download the YMCA Free Group Exercise Schedule from the Shape Up webpage and take part in any class to complete this Bingo square. The entire Free Group Exercise schedule is open to anyone participating in the challenge and are for all fitness levels.
3 Track Interval Quick Incline Track Interval : By Chad- Coach This workout could always be done on a Woodway Curve or a treadmill if that s what you prefer. If you aren t comfortable with running, you could switch out for fast-paced walking and increase your walking speed when mentioned in the workout below. Remember to end your workout with a 5-10 minute stretch. Start run with 5-10 minute warmup at easy jogging pace. Run for ONE minute at slightly faster than 5k pace. Run for THREE minutes at slightly faster than 5k pace. Run for FIVE minutes at slightly faster than 5k pace. Run for SEVEN minutes at slightly faster than 5k pace. Run for FIVE minutes at slightly faster than 5k pace. Run for THREE minutes at slightly faster than 5k pace. Run for ONE minute at easy jogging pace Run for ONE minute at slightly faster than 5k pace. Cooldown run for 5-10 minutes at easy jogging pace. Hop on your treadmill for a great cardiovascular workout that incorporates interval training through incline. MAYO CLINIC RECOMMENDED WORKOUTS PT1
4 On-The-Go Exercises 10 pts. Core and Lower Back Who doesn t love a good core & low back workout? This is a great way to end your workout or get in a quick workout when time is tight. Repeat the circuit 2-3 times. MAYO CLINIC RECOMMENDED WORKOUTS PT2
5 Deck of Cards 40 pts. Pyramid 40 pts. Grab a deck of cards and complete this bingo square. Each of the four suits in a deck of cards represents a different exercise, and the card value equals the number of reps. (For example: If you draw a 5 of Spades-- you would do 5 Sit Ups) Complete each card drawn before moving on to the next. Exercises can be bodyweight or add weight to increase intensity level. 1: Moderate/Difficult Spades: Sit Ups Diamonds: Squats Clubs: Push Ups Hearts: Burpees Jokers: 1-Minute Plank Jacks: Jump Squats 25 Reps Queens: Lunges 25 Reps (Alternating Legs) Kings: Jumping Jacks 25 Reps Aces: Triceps Dips 25 Reps 2: Beginner (Cut the deck in 1/2) Cut the deck in ½. You can add cards at the end if you are looking for more Spades: Step Ups onto a small Box or Stair Diamonds: Squats Clubs: Push Ups or Wall Push Ups Hearts: Lunges Jokers: 1-Minute Plank Jacks: Hold a Plank for 30 seconds Queens: Leg Lift Right Leg 20 Reps Kings: Leg Lift Left Leg 20 Reps Aces: Wall Sit 30 Seconds Do you have 30 minutes? Try the Pyramid and check off this Bingo square! Minimal equipment needed (Dumbbells are suggested). Instructions: is the rep amounts suggested for this workout. You will begin with doing 21 reps of each exercise in the bundle, then moving on to 15 reps per exercise, and finishing with 7 reps to complete the bundle of exercises. Repeat as many times until 30 Minutes have been achieved. Remember! Bundle 1: Squat to Press Lunges Shoulder Press Bundle 2: Push Ups Jump Squats Crunches Bundle 3: Lateral Raise Upright Row Push Planks SPECIALIZED WORKOUTS
6 U Cinco De Mayo Fitness Fiesta The Y May pts. Bookin on Belgrade Family 5K May pts. Cinco De Mayo Fitness Fiesta at the YMCA The Y is celebrating Cinco de Mayo by launching the hot new releases of all SIX of our Les Mills programs with 3 jam packed days of group fitness! Not only that, the latin inspired rhythms of Zumba and our ever popular Weekend Warrior class are joining the party too! Friday, May 4th BODYFLOW 4:30-5:15pm w/ Kirsten and Anne RPM Express 4:45-5:15pm w/ Steph B BODYPUMP 105 5:30-6:05pm w/ Steph B and Kelly E CXWORX 6:15-6:45pm w/ Steph B 7:00pm w/goldie Saturday, May 5th Weekend 7:15-8:00am with Amy RPM 78@ 7:15-8:00am with Amanda O and Jenny BODYPUMP 8:15-9:00am with Nick, Katie, and Leslie GRIT Cardio 9:15am with Kelsey M. RPM 9:15-10:00am with Kelly F and Nick Sunday, May 6th 10:15-10:50am with Kelsey L and Leon RPM 11:00-11:45am with Jenny GRIT Strength 11:00-11:30am with Kelsey L and Kelsey M BODYFLOW 11:45am-12:40pm with Mandy and Kelly K Bookin on Belgrade North Mankato Family 5K Earn points by participating in the fundraiser for the Mankato Taylor Library. Every registered runner or walker gets a T-shirt, a chance at the door prizes, and the best Goodie bag ever! For the kids, we have a balloon artist, bounce house, free book, a make and take craft and face painting. Also, don t forget about your race medal, free chair massage and some snacks after the Walk/Run for everyone! Community Events
&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
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What is fitness? fit ness Aerobic: Anaerobic: Cardiovascular:
What is fitness? fit ness (Noun): The condition of being physically fit and healthy, especially as the result of exercise and proper nutrition. A state of general mental and physical well-being. The quality
Cardio For Your Core
Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
LAND AEROBICS JCH Wellness Center Monday Tuesday Wednesday Thursday Friday Saturday
LAND AEROBICS SCHEDULE @ JCH Wellness Center 618.498.3500 www.jch.org Monday Tuesday Wednesday Thursday Friday Saturday Tom 5:15-6:15 AM Morning Stretch Katie 6:30-7AM Katie 7-8 AM Step Alicia Classic
Plyometric box Stability ball Kettlebells Mat
COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable
t H E w o LEVEL II r k o u t
t H E w o LEVEL II r k o u t DisclaimeR The contents of this program ( The Workout ) was prepared by Methods Of A Modern Male LLC. The information and program provided is designed to help individuals of
Cross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible
AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20
FITTE FI R RMER Exercise Plans
1 Exercise Plans Exercise Plan Week 1 Day 1: Cardiovascular Endurance Continuous Pick 3: Elliptical, Treadmill, Cycle, NuStep, Track, Cross-Trainer Day 2: Strength & Cardiovascular Endurance Day 3: Strength
Gym Companion and Log Sheets
Gym Companion and Log Sheets Copyright ZamzowFitness, LLC. 2012 ALL RIGHTS RESERVED FRF Chief s Workout Schedule Day Day Day Day Day Day Day Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Intro week