Workouts you can do in your living room

LIVE Workout Schedule

STARTING MONDAY, APRIL 6, WE ARE MOVING SOME OF OUR CLASSES TO FACEBOOK LIVE. TO JOIN THESE CLASSES, YOU MUST BE A MEMBER OF OUR McGAW YMCA FITNESS GROUP. CLICK HERE TO JOIN AND WE WILL APPROVE YOU ASAP. YOU WILL NEED A FACEBOOK ACCOUNT TO JOIN.

THE PLATFORM WHERE CLASSES WILL BE HOSTED IS LISTED UNDER EACH CLASS.

To use Zoom, click the link below on your phone or desktop. 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:

6-7 AM
Circuit Training (Floor – no equipment)/Indoor Cycle Combo Class (Joanna)
Class Description: Are you looking for a creative way to stay fit during the shelter in place? Please come join my class where I’ll lead 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!

ZOOM
Click here to join the class
Meeting ID: 715 160 299

12-12:30 PM
Chair Exercise Class (Maureen)
Click here to join the class

6-7 PM
Yoga-Pilates Fusion (Ruth)
FACEBOOK LIVE
Click here to join the class

Tuesday:

9-10 AM
Power Yoga (Shauna)
ZOOM
Click here to join the class

12-1 PM
Yoga Level II (Jancy)
ZOOM
Click here to join the class
Password: 003126

Wednesday:

6-7 AM
Circuit Training (Floor – no equipment)/Indoor Cycle Combo Class (Joanna)
Class Description: Are you looking for a creative way to stay fit during the shelter in place? Please come join my class where I’ll lead 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!

ZOOM
Click here to join the class
Meeting ID: 715 160 299

9-10 AM
Beginner Yoga (Ruth)
FACEBOOK LIVE
Click here to join the class

Thursday:

12-12:30 PM
Chair Exercise Class (Maureen)
Click here to join the class

4-5 PM
Gentle Yoga & Meditation (Shauna)
ZOOM
Click here to join the class

Friday:

6-7 AM
Circuit Training (Floor – no equipment)/Indoor Cycle Combo Class (Joanna)
Class Description: Are you looking for a creative way to stay fit during the shelter in place? Please come join my class where I’ll lead 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!

ZOOM
Click here to join the class
Meeting ID: 715 160 299

10-11 AM
Total Body (Lynn)
ZOOM
Click here to join the class

12-12:30 PM
Meditation (Maureen)
Click here to join the class

Sunday:

10-11 AM
Zumba (Kristy)
Click here to join the class

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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 the 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

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Fright Fitness Workouts

Enjoy these workouts from our Fright Fitness Challenge in October 2019. Modify with items around the house and cardio can be done outside by walking or jogging but keeping your distance from others. We all need fresh air too! Video tutorials of the exercises are available at the bottom of each day’s description.

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@mcgawym

Day 1	Day 2	Day 3
1-3 Rounds/Sets: 5 Minutes of Hard Cardio 20 Push-Ups or Smith Push-Ups 20 Squats 20 Mountain Climbers 10 Lunges R/L Video	30 Minutes Moderate Cardio 1-3 Rounds/Sets: 10 Bird Dogs R/L 10 Single Leg Deadlifts R/L 20 Bridges 15 Clamshells R/L Video	1-3 Rounds/Sets: 12 Seated Rows 10 Hamstring Curls 12 DB Lateral Raises 20 Calf Raises on step 1-minute Plank Video

Day 4	Day 5	Day 6
After a few days of focusing on strength routines, we’re switching to some light cardio today. This adds variety and gives your muscles a rest from working hard, while also building endurance. Light cardio means speed walking or jogging lightly on the treadmill, or taking a spin on the stationary bikes. The elliptical counts too! If you don’t have exercise equipment at home, take a walk or jog around the block, but keep your distance from others! 30-45 minutes light cardio Stretch	1-3 Rounds/Sets: 10 minutes Hi –Lo intervals on cardio machine 30 Squats 20 Push Ups 15 Russian Twists 10 Side Lunges R/L Video	20-30 Minutes Moderate CardioThen 1-3 Rounds/Sets: 12 Seated Rows 10 Hamstring Curls 12 DB Bicep Curls 20 Bridges 20 Bicycle Crunches Video

Day 7	Day 8	Day 9
1-3 Rounds/Sets: 5 minutes Stepmill 50 Jumping Jacks Or Lo/Jacks 40 High Knees 30 Mountain Climbers 20 Squats 10 Plank Jump-ins Video	Today is another day of light cardio. Remember, you can do this either on a treadmill, by cycling, or on the elliptical. Brisk walking counts too! You’re giving your muscles a break and building up your cardio endurance. Maybe 30-45 minutes seems like a long time if you aren’t used to doing cardio, so pace yourself – you will be able to complete it if you’re going at a light pace. 30-45 minutes light cardio Stretch	5-minute warm up 1-3 Rounds/Sets 20 Push Ups 10 Step ups R/L 20 Stability Ball Crunches 10 Inverted Rows 15 squat hops/squats 10 Dead Ball Slams Video

Day 10	Day 11
10 minutes light cardio Then 1-3 Rounds/Sets: 30 second Wall Sit 12 Dumbbell Lateral Raises 10 Single Leg Deadlift R/L 20 Bicycle Crunches 30 Second Side Plank R/L Video	Complete a 5K (3.1 miles)