Q. We just moved in this area and are interested in a wrestling program, does the YMCA offer wrestling?

A. Believe it or not, with all the programs we run we do not run a wrestling program. I don't know if they still take applications but Salisbury Parks and Recreation does run a great wrestling program which just started.

Call Tim Pitman at Halls gym 704-638-5289 and he will be able to answer whether your child can still join.

Since this is a short answer to this question, I am going to add two strength workouts; one using your own body to strengthen and one using weights.

Non-weights workout

Warm-up and stretch

Perform the following group of exercises three times. Rest 15-30 seconds after each combination.

- 10-20 push-ups

- 25 jumping jacks

- 10-20 Burpees (standing drop into a push-up position, do a push up, jump up and jump up high).

- 25 side to side jumps, feet together.

- 10-20 pull ups

- 25 front-to-back jumps, feet together.

- 10-20 push ups with a clap (after you push up, clap hands before you go into a push up again).

- 25 jump rope with jump rope or just the move.

- Abdominal exercise with obliques. 25 reps each, three sets

- Stretch.

Weight workout

Warm up and stretch

Perform one to two days per week with at least one day of rest between weight workouts. Two to three sets of 8-10 repetitions.

- Bench press.

- Dead lift.

- One leg, leg curl.

- Bicep dumbbell curls.

- One leg, leg extension.

- Seated row.

- Shoulder external rotation. (Lie on side hold dumbbell in hand. Elbow is at 90 degrees. Slowly lift forearm by rotating the arm at the shoulder.)

- Abdominal exercise.

- Stretch.

Contact Ester Marsh with health and fitness questions at 704-636-0111 or emarsh@ rowanymca.com.

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