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Choose Your Level – Workout

No matter where yur are in your fitness journey, we have a workout for you. Choose your level:

Beginner:

  • 5 min walk as a warmup
  • Stop and do 10 Jumping Jacks
  • 10 min walk
  • Stop and do 20 Jumping Jacks
  • 5 min walk
  • Stop and do 30 Jumping Jacks
  • 5 min walk as cooldown

Moderate:

  • 5 min walk as a warmup
  • Stop and do 10 Jumping Jacks followed by 10 squats
  • 5 min walk
  • Stop and do 20 Jumping Jacks followed by 10 Reverse Lunges (every leg = 1)
  • 1 min walk
  • 5 min Jog
  • Stop and do 10 squats, then 20 Jumping Jacks, then 10 Reverse Lunges, then 10 squats
  • 5 min walk as cooldown

Advanced:

  • 3 min walk as warmup
  • Stop and do 10 squats, then 10 Jumping Jacks, then 10 Reverse Lunges (every leg = 1), then 10 squats
  • 1 min walk
  • 3 min Jog
  • Stop and do 20 Jumping Jacks, then 10 Reverse Lunges, then 20 squats, then 20 Jumping Jacks
  • 1 min walk
  • 1 min Jog
  • 3 min Run (as hard as you can go!)
  • Stop and do 10 Squats, then 10 Reverse Lunges (every leg = 1), then 20 Mountain Climbers (every leg = 1), then 10 squats, then 20 Jumping Jacks
  • 1 min Jog
  • 3 min Run
  • 3 min walk as cooldown

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All branches of the Lancaster Family YMCA, as well as the Lampeter Pool and Camp Shand, remain closed due to the financial uncertainty LFY is facing and the shutdown orders issued by the Commonwealth of Pennsylvania as a result of COVID-19.Read More.