12 Week Program

FREE individualized, supervised 12 Week Exercise Program utilizing both cardiovascular and strength training equipment. Perfect for the new or returning exerciser.

Your Commitment

• Workout at least 3 days a week, inside or outside the YMCA facility
• Meet with a coach every 4 weeks to review progress

How to Get Started

Contact your local YMCA branch to schedule an appointment for a one-hour 12 Week Orientation. At this appointment you will fill out a medical questionnaire and talk with your coach about your goals and exercise barriers. Your coach will help you set up a program that meets your needs.

Program Details

1st 4 weeks
Your first four weeks will include cardiovascular exercise: walking, jogging, and/or bicycling. You will track your workouts on the computer and your YMCA coach will give you regular feedback about your progress.

2nd 4 weeks
Your coach will add strength machines to your workout such as the bicep curl, leg press, and back extension.

3rd 4 weeks
Workouts will intensify at a pace that is right for you, either by increasing cardio exercise or adding weights to your workout. Typically, you will meet with your coach every four weeks to review your progress and add something new to your routine.

The Finish Line

At the end of your 12 Week Program you will meet with your coach to discuss your program, celebrate your success and see what else the YMCA can offer you to help you continue on your journey to total health. Maybe you will want to join a fitness class or try a new workout routine. Our YMCA staff will be there to help you create a continued workout plan for a strong and healthy future.