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Thrive

Thrive


YMCA Workouts

Hit the Track

Keep your heart pumping while working your arms, legs, and abs.

Getting Started

Pick a corner of the track as your home base.

Equipment: Set of medium weights and mat

Warmup

Walk or jog for 5 minutes.

Round 1

Perform 16 reps of each exercise below.

No. Exercise Instructions  
1 Standing Shoulder Press (Single Leg) Perform half the reps on each leg. Stand on one leg, holding dumbbells at sides, palms facing out. Pull arms upward into a bicep curl. Rotate palms outward, and press weights above head to full extension. Lower back down. Keep core engaged to help with balance. Show Me
2 Choose a challenging pushup variation from the list below (listed from least to most intense):
  Wall Pushups Stand more than an arm's length from the wall. Place feet shoulder-width apart. Place palms on the wall at shoulder height. Bend elbows to lower upper body to the wall, then push back up. Keep your back straight, feet planted and core engaged. Show Me
  Knee Pushups Place hands below shoulders with fingers pointing forward. Let toes touch the ground to protect the knees. Keep back and head in straight alignment as arms bend, lowering chest to the mat. Elbows can flare out slightly. Push back up. Show Me
  Wide-Leg Pushups Place hands below shoulders with fingers pointing forward. Place feet wider than hip-width apart. Engage core so that your whole body moves in one line. Bend your arms, lowering chest to the mat. Push back up. Show Me
  Standard 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 mat. Push back up. Show Me
3 Tummy Curl-Ups Lie on the mat, knees bent, hands on tops of thighs. Curl up, lifting head and shoulders off the ground. Hands reach over tops of knees. Roll back down. Show Me

Round 2

Walk or jog for 5 minutes, then repeat each exercise with 12 reps.

Round 3

Walk or jog for 5 minutes, then repeat each exercise with 8 reps.

Cool Down

Walk or jog for 5 minutes, then stretch.

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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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