Work Out With YWCA’s Fitness Director

Work Out With YWCA’s Fitness Director

YWCA Central Carolinas’ co-ed gym may be temporarily closed, but we’re still staying active and you can too! Join YWCA’s Director of Fitness, Starr Gargiullo for exercises throughout the week. You can follow her virtual fitness instruction on Mondays and Fridays on the YWCA Fitness Facebook page.

On Thursdays, Starr shares a weekly High Intensity Interval Training (HIIT) exercise with YWCA Fitness Members. Make sure you’re receiving her exercises and our fitness center updates by subscribing to our Constant Contact email list!

This is a HIIT routine!
MAKE SURE TO WARM UP 
Do each exercise 4 times per block,
followed by a 1 minute recovery after each block. 

(1st Block)

  • 30 seconds Jumping Jacks ////
  • 15 second break
  • 30 seconds Pushups ////
  • 15 second break 

(2nd Block) NO 15 SECOND RECOVERY FOR THIS BLOCK 

  • 1 minute Walking Lunges (can replace with Backward Lunges) ////
  • 30 seconds Straight Leg Dead Lifts ////

(3rd Block)

  • 30 seconds Toe Touches (kicking legs as high as you can touching toe with opposite hand) ////
  • 15 second break 
  • 30 second Plank ////
  • 15 second break 

(4th Block

  • 30 seconds Cross Jacks ////
  • 15 second break 
  • 30 Tricep Pushup ////
  • 15 second break 

(5th Block)

  • 30 seconds Floor Jacks ////
  • 15 second break 
  • 30 seconds Squat Jumps (touch floor in squat position (both hands or use small weight) and jump with arms extended up toward ceiling as high as you can jump) ////
  • 15 second break 

(6th Block)

  • 30 seconds Burpee ////
  • 15 second break 
  • 30 seconds Skis (motion is like cross country skiing) ////
  • 15 second break 

(7th Block)

  • 30 seconds 
  • Running Side Squats Fast Pace (another word used is football running squats) ////
  • 15 second break 
  • 30 seconds Mountain Climbers ////

**BONUS**BONUS**DON’T FORGET AB WORK**BONUS**BONUS**

  • 30 legs lifts (lower abs) 
  • 30 crunches (upper abs)
  • 30 right oblique (side abs)
  • 30 left oblique (side abs) 

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