Published: 09/26/2024 - 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!
September App Challenges
It's the season for strength! Join us for a 3-month season of strength challenge and collect Y rewards as you fall for fitness. In September we build a solid foundation, focusing on proper form and technique.
Challenge info:
September is the first of a three-month series (12 weeks). The goal is to increase overall strength, with a focus on major compound movements.
Reps/Sets: 3 sets of 10 - 12 reps for most exercises.
Rest: 60 - 90 seconds between sets.
Frequency: 4 - 5 workouts per week.
Weeks 1 - 4 (Foundation Phase):
Day 1: Full Body (Squats, Bench Press, Deadlifts)
Day 2: Rest or Light Cardio
Day 3: Full Body (Overhead Press, Pull-ups, Lunges)
Day 4: Rest
Day 5: Full Body (Deadlifts, Push-ups, Rows)
Day 6: Rest or Active Recovery (Yoga, Stretching)
Day 7: Rest
Workout notes:
Complete three strength training workouts a week for four weeks to earn your Y rewards for the month of September. Log all workouts as "strength training" through your connected fitness app or manually under the Track Workout tab.
September 13 - 22 is Welcome Week at the Y! Bring a friend to try out an amazing group exercise class with you and we'll reward you with Y Rewards points!
PLUS! If your guest joins the Y, they get $0 enrollment, and you get a free month of membership for the referral.
Challenge notes:
Get friends or family to join you for a group exercise class between September 13 - 22 and 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.
Fall into Motion with our 30-day movement challenge. Embrace the autumn season by staying active and enjoying the crisp fall air while earning Y rewards.
Challenge Info:
Log 4 or more workouts per week in the month of September through your linked fitness app or manually under the Track Workout tab.
Example workouts:
1: 20-min walk
2: 30-min hike
3: Walk 10,000 steps
4: 25-min walk + 5-min cool down/stretch
5: Walk or jog 3 miles
6: Explore a new trail for 30 min
7: Rest or light 15-min walk
8: 15-min full-body stretch
9: 20-min yoga
10: Stretch focusing on lower body
11: 10-min morning and evening stretch
12: 20-min upper body stretch
13: Full-body stretching routine with deep breathing
14: Rest or light stretching
15: 3 sets of 15 squats, push-ups, lunges
16: 20-min full-body strength workout (bodyweight exercises)
17: 3 sets of 12 tricep dips, glute bridges, plank holds (30 sec)
18: Circuit: 4 rounds of 10 squats, push-ups, burpees
19: 20-min resistance band workout
20: 15-min core workout
21: Rest or light strength training
22: 20-min yoga focusing on balance
23: 3 sets of 15 single-leg deadlifts, side leg raises, 30-sec tree pose
24: Balance and coordination drills
25: 20-min stability ball workout
26: 15-min Pilates
27: 20-min yoga
28: Rest or gentle stretching
29: 30-min walk
30: Celebrate with a fun active outing
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
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.