We build strong kids
strong families strong communities

YMCA Covid -19 home based Exercise, Nutrition and Holistic Lifestyle Coaching

To our valued members please find below links to

  • Easy, Medium and Hard home-based exercise programmes exercise
  • Nutrition and holistic lifestyle programme so that you can keep your immune system strong, look after yourselves and those in your immediate care.
  • Your favourite PT and gym instructors showing you their exercise programmes
  • Mila, Gargi and Emily performing your favourite group fitness routines.

    We would like to extend you the opportunity to share this information with your loved ones as you see fit. There is no charge to yourselves for this service, this is about us exercising (no pun intended) our core values.

Honesty, caring, responsible and respect

Exercise at home

YMCA wall stretches:

https://www.ymcasouth.org.nz/site/assets/files/1253/chekstretchtest-4.pdf

Easy home-based exercise programme:

https://www.ymcasouth.org.nz/site/assets/files/1253/beginners_program_summary.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/beginners_exercises.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/beginners_workout_sheet.pdf

Medium home-based exercise programme:

https://www.ymcasouth.org.nz/site/assets/files/1253/intermediates_program_summary.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/intermediates_exercises.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/intermediates_workout_sheet.pdf

Hard home-based exercise programme:

https://www.ymcasouth.org.nz/site/assets/files/1253/advanceds_program_summary.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/advanced_exercises.pdf

https://www.ymcasouth.org.nz/site/assets/files/1253/advanced_workout_sheet.pdf


Group fitness classes at home

Mila - cardio and endurance wight class:

Part 1: https://youtu.be/ZMKBkXDyrog

Part 2: https://youtu.be/LfM91YQQYwQ

Gargi - Y-flow. Yoga and Pilates:

https://youtu.be/u6GWHswy2FE

Emily - Y-fit (home-based circuit):

https://youtu.be/ZuQoSmj3QZk


Staff workouts

Dave’s home-based family workout:

1. https://youtu.be/EGIa1xoqOrk

2. https://youtu.be/LeKSmtvHbRU

Nachiket’s home-based workout:

https://youtu.be/n1D_TXO9Ysk

Suyash’s home-based workout:

https://youtu.be/1sSj0dpheFY

Gargi’s home-based workout:

https://youtu.be/od-JlcqcuHc


Nutrition and holistic lifestyle

How to boost your immune system with Dave:

https://www.youtube.com/watch?v=nU0vI6N1-zk

21 Day Intermittent Fasting programme with Dave:

1. 21 Day IF Introduction: https://youtu.be/hgbSP2tCk2s

2. 21 Day IF week 1: https://youtu.be/WGxrserjn-8

3. 21 Day IF week 2: https://youtu.be/vdJo60-h3xw

4. 21 Day IF week 3: https://youtu.be/dwaydDxiZ_c