Monroe County YMCA Blog

Bloomington, Indiana


Leave a comment

Building Strength for Seniors: November Workout of the Month

Exercise can benefit anyone, at any age. YMCA Personal Trainer, Darren Mitchell, demonstrates six exercises ideal for building strength and increasing balance in aging adults. Complete each exercise as directed, but feel free to modify each move if you need to.

  • Do ten reps of each exercise
  • Complete three total sets
  • Repeat twice a week

Single Limb Stance

Stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet. The goal should be to stand on one foot without holding onto the chair and hold that pose for up to a minute.


Bicep Curl


Biceps curls are standard exercises for building the muscles of the arm.
Hold weights (2-8lbs) at your side with your palms facing forward. Then bend your elbow, bringing the weight toward your chest! Perform 2 sets of 10 on each arm.


Lateral Raises


The dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder. Raise your arms out to sides until they’re at shoulder level. Pause, then lower the weights back to the starting position.


Tummy Twists


Hold a ball with both of your hands close to the body with the elbows bent. Slowly rotate the torso to the left as far as comfortable, keeping the rest of the body still. Rotate back to the middle and rotate to the right. Two twists is one set, and beginners should start by doing eight sets.


Back Leg Raises


This strength training exercise for seniors makes your lower back stronger. Stand behind a chair. Slowly lift your right leg straight back–don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat this ten to 15 times per leg.


Single Limb Stance with Arm


This balance exercise for seniors improves your physical coordination. Stand with your feet together and arms at your side next to a chair. Lift your left hand over your head. Then, slowly raise your left foot off the floor. Hold that position for ten seconds. Repeat the same action on the right side.

 


Leave a comment

Workout of the Week: May 21-25

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Ashley Hill. Complete each exercise as directed. Modified versions of these workouts are also welcome.


  • Do each exercise for 30 seconds followed by 30 second rest
  • Rest one minute between rounds
  • Complete five rounds

Equipment needed: dumbbells, bosu ball, and medicine ball



Squat Side to Side Step

  • Start in squat position
  • While staying in squat position, step to the left three times, then back to the right

Side Squat



Tricep Kickback

  • Bend over with chest parallel to the ground
  • Bring elbows up to your side and extend dumbbells back

Tricep Kickbacks



Half Jack

  • Hold medicine ball at chest
  • Jump feet out and raise medicine ball over head
  • Jump feet together and bring ball back to chest

Half Jack



Back Extension

  • Lay with lower abdomen/hips on bosu ball
  • Lower chest down then raise chest up, extending the lower back

Back Extension



Hanging Leg Lifts

  • Start with feet hanging, then kick legs up to hip height

Hanging Leg Lifts


Leave a comment

Workout of the Week: May 21-25

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Ashley Hill. Complete each exercise as directed. Modified versions of these workouts are also welcome.


  • Do each exercise for 30 seconds followed by 30 second rest
  • Rest one minute between rounds
  • Complete five rounds

Equipment needed: light and medium sets of dumbbells, a mat


Squat with One Arm Dumbbell Snatch

  • Squat down and hold dumbbell between legs
  • As you stand up, bring elbows up, then press dumbbell over head
  • Switch arms for the next set

Squat with Overhead


Leg Lifts

  • Lay flat on ground holding light dumbbells
  • Raise one leg and both arms while crunching core
  • Lay back flat and repeat with opposite leg

Leg Lifts


Hammer Curls

  • Stand with feet shoulder width apart, dumbbells at side, and palms facing in
  • Curl dumbbells up

Hammer Curls


Lunge, Lunge, Squat Jump

  • Start in lunge position
  • Jump up and switch legs
  • Jump back into squat position

Lunge, Lunge, Squat


Leave a comment

Workout of the Week: May 7-May 11

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Ashley Hill. Complete each exercise as directed. Modified versions of these workouts are also welcome.


  • Do each exercise for 30 seconds followed by 30 second rest
  • Rest one minute between rounds
  • Complete five rounds

Equipment needed: dumbbells and a mat


Squat with Overhead Press

  • Stand with feet shoulder width apart and dumbbells at shoulder height
  • Squat down and press dumbbells over your head as you stand up

Squat with Overhead Press


High Knees

  • Run in place bringing knees to chest height as fast as possible

High Knees


Walkouts

  • Start by standing up
  • Bend over, touch the ground, and walk your hands out
  • Walk hands back in and stand up

Walkouts


Heel Taps

  • Lay on the ground with shoulders off the ground and feet on the floor with bent knees
  • Reach right hand to right ankle, then left hand to left ankle

Heel Taps


Wall SitWall Sit

  • Stand with back against wall
  • Squat down and hold


Leave a comment

Workout of the Week: April 30-May 4

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Ashley Hill. Complete each exercise as directed. Modified versions of these workouts are also welcome.


  • Do each exercise for 30 seconds followed by 30 second rest
  • Rest one minute between rounds
  • Complete five rounds

Equipment needed: one set of light dumbbells



Plank with Shoulder Tap

  • Start in plank position on hands
  • Tap left shoulder with right hand
  • Tap right shoulder with left hand

Shoulder Taps


Reverse Lunge

  • Start with feet together
  • Step back with right leg and bend knee
  • Step feet back together
  • Step back with left leg and bend knee
  • Step feet back together

Reverse Lunge



Russian Twist

  • Sit on floor
  • Lean back until your core is engaged and lift heels off the ground with bent knees
  • Rotate your torso from side to side

Russian Twist


Mountain Climbers

  • Start in plank position
  • Drive right knee towards your chest
  • Step right leg back and drive left knee towards your chest in rapid succession

Mountain Climbers


Side Shoulder Raise

  • Stand with feet shoulder width apart holding dumbbells
  • Raise arms to the side to shoulder height

Side Shoulder Raise


Leave a comment

Workout of the Week: April 16-20

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Katie Bieser. Complete each exercise as directed. Modified versions of these workouts are also welcome.


50 Jumping Jacks

  • Stand with feet together and hands at side
  • Quickly raise arms above head while jumping feet out to the side
  • Return to start position
  • Repeat

Jumping Jacks


40 Squats

  • Stand with your feet a little wider than shoulder width apart
  • Keeping shoulders back, chest high, and feet wide, drop into a squat (90 degrees)
  • Return to starting position

Squat


Treadmill

  • Run for .5 miles as fast as you can


Leave a comment

Workout of the Week: April 9-13

YMCA Personal Trainer’s Workout of the Week
Build strength and raise your heart rate with this workout by YMCA Personal Trainer, Katie Bieser. Complete each exercise as directed. Modified versions of these workouts are also welcome.


40 Alternating Dumbbell Rows

  • Place two dumbbells on floor shoulder width apart
  • Start in push-up position with each hand gripping dumbbell, feet slightly wider than hip width
  • Push down through left arm for stability, pull right dumbbell up to right side while bending elbow in a row
  • Return dumbbell and arm to starting position, alternate sides

Alternating Dumbbell Rows


30 Lunge Jumps

  • Stand with feet staggered, left foot in front slightly bent and
    right leg back
  • Push off both feet jumping straight up, switching feet in midair
  • Land in lunge with right foot in front

Lunge Jumps


50 Mountain Climbers

  • Begin in push-up position with core engaged
  • Lift right foot off the floor, bringing right knee towards chest
  • Return foot to starting position, alternate with left side

Mountain Climbers


What you’ll need:
2 dumbbells in desired weight