CUSTOM DESIGNED WORKOUTS DESIGNED WITH YOU IN MIND
Endurance Based KICKSTART Exercise Tread Mill Seated Bike Elliptcal Machine Upright Bike Track Laps Exercise Upper Body Banded Lateral walks Body weight squats Band Shoulder Press Band Curls Band Rows Lower Body Body Weight Sit ups Body Weight Russian Twist Plank Holds
PERSONAL TRAINING ASSESSMENT Warm Up 5 min 5 min 5 min 5 min
Time/Laps 15-20 mins 15-20 mins 15-20 mins 15-20 mins 5-10
Reps Each Set Set 1 Set 2 10 10 10 10 10
10 10 10 10 10
CUSTOM DESIGNED WORKOUTS
Set 3 10 10 10 10 12
10 10 10 10 10 10 30 sec 30 sec 30 sec
Workout Goals
Cool Down 5 min 5 min 5 min 5 min
Set 4
Set 5
A HEALTHIER YOU
Enduranced Based Cardio workout (select one of the 5 cardio warm up exercises or machines before starting body weight curirt below . Endurance-Based Cardio Workout Start by choosing one cardio machine or exercise for your warm-up. Once completed, move into the bodyweight circuit below to continue building endurance and strength.
Weight Per Set Set 1 Set 2
Set 3
8 8 7 7 7
8 8 7 7 7
8 8 7 7 7
90 sec 90 sec 90 sec 90 sec 90 sec 90 sec
8 7 7 7 7
8 7 7 7 7
8 7 7 7 7
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 90 sec 60 sec 60 sec
Set 4
Set 5
Rest Per Set Set 1 Set 2 90 sec 90 sec 60 sec 60 sec 60 sec
Set 3
Set 4
90 sec 90 sec 60 sec 60 sec 60 sec
60 sec 60 sec 60 sec 60 sec 60 sec
Set 5
YMCA of GREATER PITTSBURGH