Wellness Challenge of the Week (11/4 - 11/10): Push & Pull Power-Up!

Ready to power up your strength this week? Dive into our “Push & Pull Power-Up Challenge” to build balanced upper body strength through push and pull exercises. This workout is designed to help you increase muscle strength and endurance, targeting key areas for a comprehensive workout.

Challenge Workout:

Alternate between these push and pull movements to maximize your gains:

• Chest Press Machine
• Seated Cable Rows
• Shoulder Press
• Lat Pulldowns
• Tricep Pushdowns
• Cable Bicep Curls
• Push-Ups
• TRX Rows

Complete 4 sets of 8-12 reps for each exercise. Rest for 60-90 seconds between sets to allow your muscles to recover before the next set.

Why Push and Pull?

This alternating format helps you achieve a balanced upper body workout by focusing on opposing muscle groups. Push movements, like the chest press, target muscles involved in pushing away from your body, while pull movements, like lat pulldowns, work muscles responsible for pulling toward you.

Double Your Impact with the Greenwich YMCA Mobile App

Log each workout in our Greenwich YMCA Mobile App and join the App Challenge to stay on track and get rewarded! Tracking your progress can help you stay motivated, reach your fitness goals faster, and maybe even pick up a prize along the way.

Join Us!

No matter your fitness level, this challenge is a great way to boost your workout routine and feel stronger. Make this week the start of something powerful—let’s get stronger together!