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YMCA Workouts

Body Weight Blast

Combining strength training and cardio is the fastest way to get fit!

Warm Up

Stair step machine: Moderate pace. Duration: 3 minutes.

Body Weight Blast

You will go through this 10-exercise circuit three times, with a 3-minute rest in between each circuit. Perform 10 reps of each exercise at a challenging pace.

No. Exercise Instructions  
1 Squats Position feet shoulder-width apart, hips back, weight in your heels. Squat like you’re sitting in a chair—knees shouldn’t go past your toes. Show Me
2 Squat Jumps Position feet shoulder-width apart. Squat down keeping hips back and weight in heels. Explode up into a jump. Land in squat position and repeat. Show Me
3 Pushups Place hands below shoulders with fingers pointing forward. Engage your core so that your whole body moves in one line. Bend your arms, lowering your chest to the floor. Push back up. Drop down to knees to modify. Show Me
4 Jumping Jacks Stand with your feet together and hands by your side. Simultaneously jump your feet out wider than hips and raise your arms above your head. Jump back to the start and repeat. Show Me
5 Tricep Dips Sit on a bench and position hands shoulder-width apart with fingers facing your body. Place feet out in front. Scoot off the edge and lower your body down, keeping it close to the bench. Press back up. Elbows should point backward, not out to the sides. Show Me
6 High Knees Jog in place, bringing knees up to waist height. Show Me
7 Plank Walk Assume pushup position, hands directly beneath shoulders. Keep back straight. Lower down onto forearms and push back up. Alternate the leading arm. Show Me
8 Mountain Climbers Place hands directly beneath shoulders. Keep back straight. Bring knees up to chest at rapid pace. Show Me
9 Supermans Lie face down with arms stretched in front of you. Lift chest, arms and legs simultaneously to engage the lower back muscles. Release and repeat. Show Me
10 Burpees Start standing. Squat down, place hands on the floor, then jump feet back into plank position. Jump feet up to hands, then jump straight up into the air with arms overhead. Show Me

Cool Down

Stair step machine: Moderate pace. Duration: 3 minutes.

YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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