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YMCA Workouts

Increase Your Intensity

Test your speed with this total-body tabata workout.

Equipment: Mat, 5-10 lb. dumbbells, phone timer

Warm Up

Treadmill: 3.5 speed setting, 50% incline, jogging or walking. Duration: 3 minutes.

Tabata Workout

Perform an exercise for 20 seconds at full capacity, then rest for 10 seconds. Do each exercise 8 times before moving on to the next.

No. Exercise Instructions  
1 Air Squats Place feet shoulder-width apart. Squat as if sitting in a chair, keeping knees behind toes and weight in heels. Show Me
2 Extended-Arm Pushups Place one hand at chest level, the other at head level, fingers pointing forward. Keep back and head in straight alignment as arms bend, lowering chest to the mat. Push back up. Alternate arms. Show Me
3 Hip Bridge March Lie on back, knees bent. Lift hips off floor to create a bridge from shoulders to knees. March feet up and down without losing bridge form. Show Me
4 Side Plank Clamshells Lie on one side and bend knees 45 degrees. Lift hips off the ground and prop up with elbow directly below shoulder. Place other hand on hip. Raise and lower outside knee without letting heels separate. Alternate sides. Show Me
5 Full Sit-Ups Lie on back, knees bent. Start with arms extended overhead. Use abdominal muscles to lift head, shoulders, then chest off floor and up to knees. Hands reach past toes. Show Me
6 Alternate between rows and flys:
  Standing Rows with Dumbbells Stand with feet hip-width apart, arms at sides with palms facing each other. Hinge at the hips to 45 degrees, keeping back flat, and hold position throughout exercise. Pull dumbbells up and back towards waist, bringing elbows to shoulder-height, and lower. Show Me
  Standing Flys with Dumbbells Stand with feet hip-width apart, arms in front with palms facing each other. Hinge at the hips to 45 degrees, keeping back flat, and hold this position throughout exercise. With a slight bend in elbows, raise arms out to sides, squeezing shoulder blades together, and lower. Show Me

Cool Down

Treadmill: 3.5 speed setting. Duration: 3 minutes.

Free Stretch

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YMCA of Middle Tennessee

Association Office
1000 Church St.
Nashville, TN 37203
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