Wallingford Family YMCA - Workout at home!

Welcome to Your Virtual Y!

We’re here to support you while our branches are shut down. Check back frequently for new workouts, live events, and more!

LIVE Events

For a schedule of our LIVE events, please visit our Facebook Event Calendar.

Zumba at Home with Jenni!

Mondays & Thursdays 6:00 pm, now through end of April.

Join https://us04web.zoom.us/j/295620753, (You will need to make an account on Zoom.com; it’s free!)You will need to make an account on Zoom.com; it’s free!

Take a ZUMBA class from the comfort of your own home!

As a courtesy to other dancers, please login 5 mins early as late arrivals disrupt the audio. Jenni will login exactly at 6 pm to start the class so we can use the full 40 minutes this free service gives us to DANCE! (You will likely join the meeting before the host.)

Let’s INCREASE our JOY together!!

Mindfulness for Muscles with Maura!

3/28-4/30/2020

Saturdays @ 9:00 am. https://zoom.us/j/877092786

Mondays @ 6:00 pm. https://zoom.us/j/157664756

Wednesdays @6:00 p.m. https://zoom.us/j/153694412

Beginner Karate with Maura!

3/28-4/30/2020

Saturdays @ 11:00 https://zoom.us/j/799246292

Tuesdays @ 6:00 pm. https://zoom.us/j/834347501

Thursdays @ 6:00 pm. https://zoom.us/j/427285369

Current, more advanced karate students are invited to stay in class longer for a more advanced class.

Workout Videos

YMCA 360: Your Virtual YMCA

Tabata

Barre

CrossFit

CrossFit2

Yoga

ChairYoga

Les Mills At Home Workouts

SilverSneakers

Silver&Fit Live Classes

Tune in beginning Monday, 3/30 at 1 PM Eastern Time for the debut of Silver&Fit Facebook Live exercise class: https://www.facebook.com/SilverandFit/

SilverSneakers Members

For additional at-home resources, log in at SilverSneakers.com/Member.

Training Workouts

Soup Can Workout with Denise

20 reps 2-6 rounds (beginner-advanced)

1. Reverse fly

2. Bicep curls

3. Plie’ squat w/front raise overhead

4. Tricep extensions

5. Bent over row w/standing swing out

Abdominal Workout with Denise

All you need is a windowsill!

20 reps of each exercise, 2-6 rounds (beginner-advanced), 30 sec. rest at the end of each round.

1. Leg raises

2. Bicycles

3. Scissors/criss cross

4. Flutter kicks

5. Single leg raise (other on top for

resistance)

6. Butterfly raises (feet together)

Trainer Kristen Dearborn shares a quick at-home workout:

HIIT: High-intensity interval training, repeat exercises with minimal to no rest, consecutively. Rest for 2 minutes after all exercises are complete.

1. Push-ups on a couch or ottoman, knees on the ground to modify 3 x 15

2. Russian twists, body weight or available light weight 3 x 20

3. Squat jump, squat to toes to modify for those with knee issues 3 x 15

4. Side reach while bouncing to keep HR up 3 x 15 (each side)

5. High to low plank, or plank-hold to modify 3 x 12 or, 3 x 30 seconds

10 Minute Body Weight Workout From Lead Trainer Denise Bowen

Perform Each Exercise For 1 Minute. Do As Many Reps As Possible, Resting As Needed. Repeat Circuit. Feeling Ambitious? Repeat Multiple Times For A Longer Workout

Body Weight Squats (use chair if you need to)
Push-Ups (modified off wall or on your knees)
Reverse Lunges (step back and drop straight down)
Plank (low, high, or side doesn’t matter – your choice)
Back Extension

20 Minute HIIT Ladder Workout

Warm Up, 30 Seconds each: Knee Lifts, Squat with Toe touch, Side Lunges, Jumping Jacks

Do each exercise for: 60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 10 sec, with 20 sec rest between sets: Jump Squats, Burpees, Split Lunges, Mountain Climbers

Cool-Down Stretches, 30+ seconds each: March in place, Child’s Pose, Downward Dog, Forward Fold