Workouts you can do in your living room

Stay home without missing class! We offer a virtual option for many of our in-person classes so you can follow along to your favorite class.

VIEW THE GROUP EXERCISE SCHEDULE

Click here to sign up for a “live” virtual class or watch any of our pre-recorded workouts below.

Recorded Classes

McGaw YMCA’s very own teachers lead us in a variety of workouts you can do at home!

Click here to view workouts.

Y360

Y360 is the brainchild of the Wichita YMCA and a group of founding Ys: Houston, Charlotte, Twin Cities and Tacoma (Pierce & Kitsap Counties). In light of the COVID-19 challenges we are all facing, the content on the YouTube channel is available to all Ys to share with their members for free for the duration of the outbreak. We hope you enjoy!

Click here to watch!

Les Mills

Enjoy access to over 100 free classes!

Click here to get moving.

JumpStart 2020 Workouts

These workouts were offered to our JumpStart 2020 Challenge participants as optional workouts to help them lose weight or be active. This challenge lasted 6 weeks, and each workout was designed to be repeated again a few days later during a two week period.

You may not have all the necessary equipment for each move, so think creatively! Cans of soup, candles and filling water bottles to a desired weight make for great hand weights. Use an ottoman or a lower chair to step on to things. Walk around the block (but keep your distance from others) for cardio. Questions? Email Alyson at alysonm@mcgawymca.org.

Video tutorials of each move are available here.

Warm Up

Cool Down

20-30 seconds of each

Cat Cow
Quadruped Torso Rotation R/L
Hip Rotation R/L
Yoga Roll
Waterfalls R/L
Leg Swings Front and Side
Shoulder Rotation R/L
Low Jack

30 seconds each 1-3 times

Knee Hug: Double and Single Leg
Straight Leg Hamstring Stretch R/L
Figure Four Stretch R/L
Upper Spinal Rotation With Bent Knee R/L
Supine Quad Stretch R/L
Shoulder Stretch R/L

Weeks 1 & 2

Weeks 3 & 4

Weeks 5 & 6

Days 1 & 4
Warm Up
1-3 rounds

10 minutes Cardio
10-15 reps R/L Single Arm Chest Press
10-15 reps Bridges with or without exercise Ball
Bear Hold 10 seconds-1 minute

Cool Down

Days 7 & 10
Warm up
1-3 rounds:

10-12 R/L Single Leg Deadlift w/wo Dumbbells
10-20 Plank ups R/L
10-15 Bicep Curls to Over Head Press w/Dumbbells

Cool Down

Days 13 & 16
Warm Up
1-3 rounds:

5-10 Minutes Stair Climber or Elliptical
15-20 KB Swings
10-15 Side Jack Knives R/L
10-15 Ball Slams
10-20 Squat Jacks
10-20 Roman Soldiers

Cool Down

Days 2 & 5
Warm Up
20-30 minutes of Cardio
1-3 rounds:

10-20 reps Alternating VIPR Side Lunges (slow or fast, each side once = one rep)
10-15 reps Rear Deltoid Raises w/Dumbbell
5-10 reps Box Jumps
20-40 reps Mountain Climbers (each leg once = one rep)

Cool Down

Days 8 & 11
Warm Up
20-30 Minutes of Cardiovascular Exercise
1-3 rounds:

10-15 Pull Ups on Pull Up Assist
10-15 Dumbbell Chest Presses on Ball or Bench
10-15 Lateral Step Ups R/L
10-20 Medicine Ball Suit Case Crunches R/L

Cool Down

Days 14 & 17
Warm Up
30-45 Minutes Cardio
1-3 rounds

10-12 Cobras
10-12 Crab Touches R/L
10-12 Bird Dogs Knees or Plank Position R/L
10-20 Bicycles
10-12 Single Leg Bridges R/L

Cool Down

Days 3 &6
Warm Up
1-3 rounds:

10 Minutes Cardio
10-20 Pushups
10-20 Squats
10-20 Alternating Lunges (each leg once =one rep)

Cool Down

Days 9 & 12
Warm Up
1-3 rounds:

1-3 laps around track
10 Squat Thrusts or Burpees
10-20 Walking Lunges R/L
10-30 second Side Plank Hold R/L w/wo Oblique Crunch
10-20 Dead Bugs R/L
10-60 second Superman

Cool Down

Days 15 & 18
Warm up
1-3 rounds:

10-20 Forward Lunge w/Slam Ball R/L
10-20 Renegade Rows R/L
10-20 Captain’s Chair Knee Tucks
10 VIPR 90 degree lung with Press Out R/L
10-20 Back Extensions

Cool Down

At Home Workouts

Workouts you can do in your living room

VIEW THE GROUP EXERCISE SCHEDULE

Recorded Classes

Y360

Les Mills

JumpStart 2020 Workouts

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