Workouts for Monday through Friday

Repetition Levels:

Warm: 1-3 sets
Hot: 5 sets
Sizzling: 7 sets

You choose your pace. Concentrate on form and not speed!


Welcome Back!

Click the + to view each exercise.


Warm Up (30 sec each)

  • Slow squats
  • Torso rotations
  • Side to side single leg alternating hops
  • Arm circles forward/back

Main Set

25 Alternating knees to elbows

25 Flutter kicks

25 Planks with heel lift

25 Jumping jacks

25 Head/body jabs (Right then left)

20 Squat with lateral leg lift

Rest 1-2 minutes in between sets.  


Warm Up (30 sec each)

  • Run in place
  • Hip circles (switch directions)
  • Butt kicks
  • Easy side lunge

Main Set

20 Air Jacks

20 Alternating Front kicks (jump option)

20 Squat Jumps

20 Repeater knees (Right then Left) 

20 Backward stepping lunges

20 Mountain climbers

Rest 1-2 minutes in between sets.  


Warm Up (30 sec each)

  • High Knees
  • Jumping Jacks
  • Hip Circles
  • Bent Over Twist

Main Set

 20 Bicycle Crunches

Hollow-body Rock hold for 30 sec

Jog in place for 30 sec

20 Side Planks (right then left)

20 sec plank

20 Marching Hip Bridge

Rest 1-2 minutes in between sets.  

Legs Thursday

Warm Up (30 sec each)

  • Jog in place
  • Mountain climbers
  • High-knee jogging

Main Set

10 pushups

20 air jump rope (or w/ jump rope, if available) (medium pace)

20 air jump rope (fast paced)

10 burpees

20 air jump rope (medium pace)

30 butt kicks

15 glute bridges

Rest 1-2 minutes in between sets.


Full Body Friday

Each Friday workout will feature a special running workout to prepare for the Chinatown YMCA's 43rd Annual CCHP Chinese New Year Run, Year of the Ox. For more info check out  Online registration ends 3/7/21.

Warm Up (30 sec each)

  • Jog In Place
  • Mountain climbers
  • Superman Exercises
  • Grapevines

Main Set

10 forward lunges

Plank for 30 seconds


10 squats

10 backwards stepping lunges

Plank for 1 minute

10 squat jumps

Plank for 30 seconds

20 glute bridges

10 plank rotations

Rest 1-2 minutes in between sets.

Don't Forget To Stretch!

Below is a stretch routine to incorporate into your workouts.

Thank you for all your suggestions!

Shoulder stretch

Child's pose

Downward facing dog

Seated figure 4

Seated straddle

Chinatown YMCA’s 43rd Annual CCHP Chinese New Year Run

Year of the Ox - 5k/10k Virtual Event

Run with the bulls anytime between January 12 and March 7 and participate in the event of the season. 

Couch to 5k run training plan included!