Our summer hiatus is over! The weigh-in for Ultimate Weight Loss Challenge and Ultimate Fitness Challenge will be taking place on Saturday, September 15th at 10:00 A.M. Stay tuned for an updated workouts, calendar, and articles when the next session begins.
Feel free to comment on here with questions or contact:
Marcquis Parham: mparham@ymcacolumbus.org
Teresa Gilbert: tgilbert@ymcacolumbus.org
Mike Issari: nadir.issari@gmail.com
UWLC and UFC are health and fitness programs at the Jerry L. Garver YMCA in Canal Winchester, Ohio. UFC is designed to develop strength, endurance, flexibility, balance, and speed. Through group exercise sessions, workout plans, educational workshops, and nutritional accountability, UFC will forge you into a well-balanced athlete. UWLC is designed to help health seekers meet their weight loss goals through exercise, education, and dynamic motivation.
Monday, August 20, 2012
Thursday, August 02, 2012
8/2/12 UFC Solo Workout
Warm-Up
Row: 1500m
Mobility
Reverse Hyper-Extensions(Glute-Ham Machine): 4 sets of 15
Lower Back Extensions: 3 sets of 15
Strength
Deadlift: 1 warm-up set of 10-12, 4 sets of 5 (Go Heavy)
Barbell Row: 1 warm-up set of 10-12, 4 sets of 8-12 (Go Heavy)
Pull-Ups: 4 sets of 15
Work Rate
Power Clean: 5 sets of 12
Thrusters: 2 sets of 30
Run: 3 miles
8/2/12 UWLC Solo Workout
Shoulders
Cardio: 25 Minutes
Side Lateral Raise: 2 light warm up sets of 12-15, 3 working sets of 10-12 reps
Dumbbell Shoulder Press: 1 warm up set of 8-10 reps, 6 drop sets of 10-12 reps
Dumbbell Lying Rear Lateral Raise: 1 set of 12 reps
Cardio: 25 Minutes
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