Workouts you can do in your living room

Click here to register for an online class(es). 

To use Zoom, click the link from the email you received. On your phone, make sure you have downloaded the Zoom app for iPhone or Droid. From your computer click the link and you will be asked to install Zoom the first time. Continue to follow the prompts and you will be added to the class.

Monday 6-6:40am Circuit Training* with Joanna 

Monday 12-12:30pm Chair exercise for Seniors with Maureen 

Monday 6-7pm Yoga-Pilates Fusion with Ruth 

Tuesday 9-10am Power Yoga with Shauna

Tuesday 12-1pm Yoga Level II with Jancy

Wednesday 6-6:40am Circuit Training* with Joanna

Wednesday 9-10am Beginner Yoga with Ruth

Thursday 12-12:30pm Chair exercise for Seniors with Maureen

Thursday 4-5pm Gentle Yoga & Meditation with Shauna 

Friday 6-6:40am Circuit Training* with Joanna

Friday 10-10:45am Total Body with Lynn

Friday 12-12:30pm Meditation with Maureen

Sunday 10-11am Zumba with Kristy: Click here to join the class

*Class description for Circuit Training (Floor – no equipment)/Indoor Cycle Combo Class:
A dual workout to include indoor cycling and circuit training. If you don’t have a stationary bike, no problem, join us for the “floor” circuit training instead. If you have bands, weights, or a jump rope, feel free to use but not required. This is a combined class so everyone can complete their preferred workout. I will not play music during the class as I want to be sure everyone can hear my direction. Please follow me on Spotify, (Jo Jennens), choose a playlist as I have created a ton of them, mute your mic’s and away we’ll go!

 

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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.

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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!

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Les Mills

Enjoy access to over 100 free classes!

Click here to get moving.

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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