Published: 10/29/2024 - 8:00 AM
Are you ready for a fitness challenge?
Did you know we host challenges on our mobile app? Put your fitness to the test or find a challenge program that keeps your goals on track!
Visit the "Challenges" section of the app homepage to find the full list of options where you can earn Y rewards points and compete against other Y members on the leaderboard!
October App Challenges
Strength season continues! Join us for Month 2 of our 3-month strength challenge and collect Y rewards as you fall for fitness. In September we built a solid foundation, and in October we are increasing our strength!
Challenge info:
The goal is to increase overall strength, with a focus on major compound movements and lifting heavier weights at lower reps.
Reps/Sets: 4 sets of 5 - 8 reps for compound movements; 3 sets of 8 - 10 reps for accessory exercises
Rest: 2-3 minutes between sets for compound lifts, 60-90 seconds for accessories
Frequency: 4 - 5 workouts per week.
Week 5 - 8 (Strength Phase):
Day 1: Upper Body (Bench Press, Rows, Push-ups)
Day 2: Lower Body (Squats, Deadlifts, Lunges)
Day 3: Rest or Cardio
Day 4: Upper Body (Overhead Press, Pull-ups, Dips)
Day 5: Lower Body (Deadlifts, Bulgarian Split Squats, Leg Press)
Day 6: Rest or Active Recovery
Day 7: Rest
Workout notes:
Complete three strength training workouts a week for four weeks to earn your Y rewards for the month of October. Log all workouts as "strength training" through your connected fitness app or manually under the Track Workout tab.
LES MILLS is launching all new routines for several of their workouts, including BOBYCOMBAT 100!
Join us all month long and earn Y rewards for all your sweat! Between September 28 and October 31, take four LES MILLS classes to complete the challenge and get rewarded.
Challenge notes:
Join a launch event or jump into a regularly scheduled class during the week. Log your workout as "Exercise Class" through your linked fitness app or manually under the track workout tab.
You can find the full list of available group exercise classes in our mobile app or on our website below.
The Gobble Wobble 5K is coming soon and we have an eight-week training program to get you there!
Challenge Info:
Beginning October 4, join our Couch to 5k Gobble Wobble Training Program!
Complete 3 run/walk workouts in a week. Choose the workout type "Running" or "Walking" when tracking your workout.
Challenge results are on an honor system. Members can participate in the app challenge without registering for the Gobble Wobble. Joining the app challenge does not register you for the Gobble Wobble 5K or qualify you for a shirt.
Sign up at Greater Philadelphia YMCA Gobble Wobble 5K Greater Philadelphia YMCA Gobble Wobble 5K
November App Challenges
Strength season finale! Join us for our final month of this strength challenge and collect Y rewards as you fall for fitness. In September we built a solid foundation, in October we increased our strength, and in November we'll maximize our gains!
Challenge info:
The goal is to increase overall strength, with a focus on major compound movements. We want to maximize strength gains with higher intensity and varied volume.
Reps/Sets: 5 sets of 3-5 reps for main lifts; 3 sets of 6-8 reps for accessories.
Rest: 3-4 minutes between heavy sets; 90 seconds for accessories.
Frequency: 4 - 5 workouts per week.
Week 9 - 12 (Intensity Phase):
Day 1: Upper Body (Bench Press, Rows, Push-ups)
Day 2: Lower Body (Squats, Deadlifts, Lunges)
Day 3: Rest or Cardio
Day 4: Upper Body (Overhead Press, Pull-ups, Dips) + Supersets
Day 5: Lower Body (Deadlifts, Bulgarian Split Squats, Leg Press) + Drop Sets
Day 6: Rest or Active Recovery
Day 7: Rest
Workout notes:
Complete three strength training workouts a week for four weeks to earn your Y rewards for the month of November. Log all workouts as "strength training" through your connected fitness app or manually under Track Workout tab.
It's No Excuses November! Show up. Stay Strong. No Excuses! Join in on 2 group exercise classes per week offered at the Y and earn rewards points for all your hard work!
Challenge notes:
Join in on 2 group exercises classes per week in the month of November. Log your workouts as "exercise class" through your linked fitness app or manually under the track workout section.
You can find the full list of available group exercise classes in our mobile app or on our website below.
The Gobble Wobble 5K is around the corner and we have an eight-week training program to get you there!
Challenge Info:
Our Couch to 5k Gobble Wobble Training Program officially began on October 4, but you can keep up with the rest of our workouts until race day!
Complete 3 run/walk workouts in a week. Choose the workout type "Running" or "Walking" when tracking your workout.
Challenge results are on an honor system. Members can participate in the app challenge without registering for the Gobble Wobble. Joining the app challenge does not register you for the Gobble Wobble 5K or qualify you for a shirt.
Sign up for the 5k HERE.
How to find the challenges:
1. Open your PhilaYMCA Mobile App
2. Click the "Challenges" tile on the home screen.
3. Browse available or upcoming challenges. You can see challenge info, rules, and leaderboard info for each option.
4. Click "Join Challenge" for any option you'd like to participate in.
5. Follow the steps under "Rules" to log your workout correctly.
Earn Y Rewards Points:
Every challenge completed or workout tracked earns you Y rewards points you can cash in for great prizes like water bottles, sport belts, totes, and MORE!
What else can you do with the PhilaYMCA Mobile App? Click the link below to learn more about schedules, check-in, and other uses.