Category

Workouts

Grab 2 kettlebells for this quick and intense circuit

burn out your legs

You'll need:

2 kettlebells

The workout:

  1. Goblet Squat x 6-8 reps  
  2. Rows x 6-8 reps 
  3. Offset Lunge x 8-10 each side 
  4. Upside-Down Press x 6-8 each side
  5. Modified Get up x 8-10 each side 

Complete the circuit 3-5x and you’re done!

This workout was created by Andrew Storm, NSCA-CPT and SplitFit trainer.

SplitFit lets you pay only $20 for a personal training session by having you split the cost with friends (sometimes strangers, too). They consider themselves "the Uber of fitness." Download the app, see each trainer's availability and book a session right then and there.

Use code FITUFAM2 to get your first 2 sessions totally free. 😛

Download the app

Try This Quick Strength Circuit When You’re In Between Classes

strength circuit

You'll need:

1 kettlebell
pair of gliders
pair of dumbbells

The workout:

  1. Kettlebell Swing x10
  2. Dumbbell Push Press x10
  3. Bodysaw Plank x10 (don’t have gliders? use facecloths/towels under your feet on a smooth surface instead 👌
  4. Alternating Lateral Lunge x10/leg

Complete the circuit 2-3x and you’re done!

Beginners option: Complete 8 reps per exercise.
Advanced option: Complete up to 15 reps per exercise.

 

This workout was created by Kristina Sadlo, NSCA, CSCS Strength + Conditioning Specialist, and SplitFit trainer.

SplitFit lets you pay only $20 for a personal training session by having you split the cost with friends (sometimes strangers, too). They consider themselves "the Uber of fitness." Download the app, see each trainer's availability and book a session right then and there.

Use code FITUFAM to get your first 3 sessions for just $10 each. Personal training for $10? Can't really go wrong with that one 😛

Download the app

20 Minute Cardio Finisher

20 minute cardio finisher

Cardio Finisher

Complete the following circuit 4x, resting appx 1 minute between each circuit. Each circuit should be 4 minutes long!

  • 30 seconds step ups
  • 30 seconds jump squats
  • 30 seconds stair jumps
  • 30 seconds burpees
  • Repeat.

This is a great way to squeeze in a workout if you have a really busy day, or feel free to add in to the end of a weight training session for some added cardio.

Have you joined the #fitufam yet?

No equipment needed

Full body worked

Done in less than 20 minutes

Strength Workout Moves for When You’re Short on Time and Equipment

Working out can seem like a big time commitment, especially if it’s not easy for you to get to the gym. With classes coming into full swing, working out may not be your top priority. But if it is a priority to get in a good sweat sesh, there are plenty of options if you don’t live near a gym or don’t have the time to get to one. Here are some easy moves you can add to your workout at home, in the park, or anywhere else you are able to get a good sweat in!

1. Jumping Jacks

I really like doing jumping jacks to warm up before a workout. This plyometric movement involves getting your heart rate up and limbs moving quickly. Doing 100 at a moderate pace usually gets me warmed up enough to start doing dynamic stretching or other movements before I start my workout. No weights and no space required for this one!

2. Squats

If you’re looking for a booty burner, this is it. Squats are such a versatile movement- you can do them with or without weight, fast or slow, or add a jump! The weights don’t have to be dumbbells or barbells either. Use whatever you have on hand, like the books you said you’d read this semester. 😉

3. Push Ups

Okay, so push ups aren’t exactly my favorite exercises. But that’s only because I’m not good at them…YET! Push ups are a great exercise for your entire upper body, both core and arms. To make them more difficult (or easier), you can add weight on your back, elevate your legs or arms (or do them on your knees), or add a clap in between. The possibilities are endless!

4. Burpees

Burpees are one of the classic no equipment workout moves, and for good reasons. But have no fear! They incorporate both strength and cardio movements, and can also be easily altered. A simple burpee starts by dropping to the ground by placing your hands on the floor in front of you. Once you’re in a plank position, hop back up and jump in the air; that’s one rep. To increase the difficulty, you can add a push up when you’re in a plank and increase the speed at which you do them. To make them easier, slow down, step back instead of hopping back, or take out the jump at the end of each rep. 

With these four moves, you can create endless different workouts for yourself when you’re short on time, space, and equipment. By changing the reps, speed, and variation of each movement, your workouts will stay interesting and keep you motivated to getting fit and staying fit!

Check out these workout articles too:

Try This HIIT Workout When You Need A Study Break

Because you know you need one.

Whether it’s midterms, finals, or somewhere in between, there’s always some sort of studying to be done. And if it’s not studying, it’s writing a paper. And if it’s not writing a paper, it’s meeting up with your group to prepare for your presentation. Does it ever stop?!

All of these projects, papers, presentations, and exams can get stressful. Good news is, exercise is a great way to relieve stress and up your chances of doing well on your upcoming test.

Don’t believe me? Let’s take it to science…

A study conducted at the Donders Institute for Brain, Cognition and Behavior at Radboud University in the Netherlands and the University of Edinburgh (*takes gulp of air*) looked at the connection between exercise and the brain.

Here’s what happened…        

72 adult men and women were given a 40 minute visual test. They were asked to remember the locations of different pictures on the screen. (Does this bring back memories of map quizzes from geography in high school?? No? Just me? K.)

Then, they watched a nature documentary. The study didn’t say which one so let’s pretend is was about baby pandas 

hiit workout

⅔ of the crew worked out after it was over, while the other ⅓ just chilled: half of the group that exercised did a 35 minute interval workout immediately after the documentary (more on interval workouts later), the other half did the same workout four hours after the doc.

Two days later, everyone came back to the lab and took the same test they did when they started. It’s like you having to come back and retake your calc exam. Could be a good thing, I guess….

Here’s what they found…

The group that worked out 4h post-doc did best on the test and displayed brain activity that reflected such. Though tbh, they’re still not exactly sure why that happened.

So what does all this mean for you?

It means you should do your studying, wait a few hours, then get in a short workout. And I know, it seems like when you’re studying there is absolutely no time for a workout. But I have a solution for you. It’s called “HIIT”. HIIT, or High Intensity Interval Training is a great tool for improving your cardio as well as your muscular #gainz at the same time, and is the perfect workout for when you’re in a time crunch since it’s done quickly…but intensely. You can literally get it done in 20 minutes. Give this one a shot.

The workout (18 minutes 30 seconds):

Directions: Complete exercise 1 for 30 seconds, rest for 30 seconds. Complete exercise 1 for 30s, exercise 2 for 30s, rest for 30s. Complete exercise 1 for 30s, exercise 2 for 30s, exercise 3 for 30s…you get the idea.

  1. Alternating lunges
  2. Jump squats (modification: air squats)
  3. Reverse lunges
  4. Plank
  5. Push ups
  6. Burpees
  7. High knees

Stretch and hydrate after, then get back to [school] work. You may find you can focus a bit better now. Happy finals!

Check out these articles too:

Namastay in the library: how yoga helps me survive finals week
Why your workout is the best way to manage stress
How to finish the semester like a boss
Hop into spring with this 30 minute workout

A DIY Cycling Class For When You Can’t Make It To The Studio

spin workout

All the perks of a studio cycling class. On your schedule. For free.

If you’ve ever tried an indoor cycling class, you know it’s a great workout. And if you’re a busy college student, you know it’s tough to find time to get to a studio and take one. As long as your gym has a bike, though, you can get the same awesome workout on your own schedule.

Bring a friend to do this workout next to you for some extra motivation! 

Before we get to the workout though, check out this video so you know how to set up your bike properly and then watch this video for proper form. Proper form = no injuries. 

spinning

Time:  30-40 minutes 

Type of Workout: Indoor Cycling

Sh*t You Need: Bike and a towel (you’ll sweat like crazy!)

Intensity: High

Body target: Lower body, cardio

Perks: A studio-style workout, anytime you want

The Workout:

Repeat 3-4x:
5 min seated flat (RPM 90-100)
*1 min seated climb (RPM 75-85)
*30 sec standing climb push 
1.5 min seated climb (RPM 65-80)
*30 sec standing climb push 
2 min seated climb (RPM 60-70)
*30 sec standing climb push 

Notes:
- The asterisk (*) next to an interval indicates you should add resistance.
- RPM zones are just suggestions, but feel free to go at whatever speed feels good to you!

Check out these articles too: 

Hop Into Spring With This 30-Minute Workout

It’s finally springtime.

The weather is getting warmer, the sun is shining brighter, and people are all around feeling happier. What a wonderful time of year. 

When the beginning of this year started, I made a list of goals for 2017. One of them was to go outside as much as I possibly can. I want to just enjoy my surroundings, whether I do this by taking a walk, studying outside, adventuring around, or whatever else – just getting outside can have a huge impact. Life is too short to be stuck inside

With this spirit in mind, I am determined to get outside when I break a sweat. So I’ve created a fun little workout to jumpstart your warm-weathered season!

Warm Up (5 mins)

A warm up should consist of dynamic movements. Dynamic movements are movements that get the muscles warm. You should be moving while performing these stretches, but not pushing yourself too hard. It’s just help you break a little sweat and prepares you for your workout 😉 

  1. Lunge twists
  2. Straight leg swing
  3. Karaoke 
  4. High knees
  5. Circle the arms

The Workout (25 mins)

This is meant to make you sweat. It’s high intensity, but get yourself out there and know you can do it!

1. Squat jump up, squat jump down, burpee (2 sets, 12 reps)

Assume a squat position. 

Use your legs to push through your heels and jump as high as you can. Land with a slight bend on the knees and go back down to a squat. 

From the squat, put your arms down and extend your legs back so you assume a plank position. Step or jump your feet back up to get back into the squat position. Repeat! 

2. Switch lunges (2 sets, 12 reps – 6 each leg)

Lunge on one side, then jump or step to switch feet to lunge with the other side. Make sure your knee does not go over your front toes! 🙂 

 

3. Sprint up the stairs, high knees down (2 sets, 2 minutes each time)

 

4. Quick feet (2 sets, 2 minutes each time)

This involves one foot just tapping the higher step, then coming back down and replacing the standing foot. Then the previous standing foot taps the higher step and repeats. 

5. Clap push-ups (2 sets, 8 reps)

This is a normal push-up, but when you come up you release your hands and clap. 

 

You will end up with your arms in the extended position again and repeat! 

Reminder: Modify the movement if needed! It is okay to not be able to do these movements or not be able to do them for the full amount of times/repetitions. Do what you can, and set some goals for next time! 

Cool Down (5 mins)

Stretch it out. You know where your body feels tight. Focus on stretching the legs after this workout, especially the hamstrings.

Make sure you spend at least 5 minutes stretching, and focus on static stretching. Static stretches are meant to help with flexibility rather than warming the muscles. So holding a stretch would be much more beneficial.

I hope your enjoy the wonderful weather and breaking a sweat with it.

Check out these articles too:

Get Outside with This Spring Bench Workout

Get out of the gym, and get moving outside with this killer bench workout. 

I’ll be the first to admit: I am a gym rat. I eat, sleep, and dream in my university’s gym.  While there’s nothing wrong with being gym obsessed, taking your workout outside can be a wonderful change of pace.

During the springtime, the weather is pure perfection!  Choose to take your workout outside, absorb some vitamin D, and enjoy the fresh air.  

This bench workout makes you look like such a boss to all the park-goers around you, too.  So, grab a friend and try it together!  All you need is your favorite outdoor location and a bench. Since this is a dumbbell-free workout, too, you can do it virtually anywhere — a park, bridge, or your college campus.

So, let’s get grinding!

To warm-up, run a distance you are comfortable with.  If you’re not a runner (AKA me), try to run as far as you can without stopping.  If you are a runner, try to push yourself to run at a faster pace for anywhere from ten to twenty minutes.

giphy (2)

Start by jogging, then proceed to do side shuffles for 30 second intervals on each side for 5 minutes. 

Now, it’s bench time.

You can do your bench work as intervals during your run or at the end of your run — your choice!

What to Do: Perform each exercise for 15 reps or until failure, 4 times.  The harder you push yourself, the more you’ll get out of this sweat sesh.

  • Single Leg Bench Squat
    • While balancing on one leg, lower your bottom down to touch the bench (Beginner: sit down fully, Advanced: lightly tap the bench with your bottom). On that same leg, stand back up to complete one rep. 
  • Air squats to failure
  • Bulgarian split squats
    • Place one leg behind you on the bench. On your standing leg, squat to a 90 degree angle. Be sure that your knee is in line with your foot at all times to avoid injury. Think of this as an elevated lunge.
  • Jump squats to failure
  • Tricep dips
    • Sit on the ground with your back to the bench.  With your hands gripping the edge of the bench, starting in a 90 degree angle, straighten your elbows to push yourself upward, and come back down to a 90 degree angle to complete one rep.
  • Push-ups on bench 
    • These can be done with either your palms on the bench (beginner), or your toes on the bench (advanced).
  • Plank on bench
    • This can be done with either your palms on the bench (beginner), entirely on the ground (intermediate), or your toes on the bench (advanced).

Finish off with a light jog or walk to cool down.

As the birds begin to sing and the cool spring air makes it hard to resist spending time outside, soak up the sun and switch up your workout.  You are now officially equipped with a high-intensity workout that makes Springtime that much more enjoyable!

Check out these workouts too: 

This Leg Workout Will Leave You Sore For Days

Why We Need To Celebrate The Beginner3

Being sore is one of those things everyone in the fitness community complains about but secretly loves. Being sore just proves to you that your body is breaking down and rebuilding itself to become even better. While it does suck to be moaning and groaning every time you sit down and stand up, you know you love that feeling. The reason this workout burns so bad is because during some of the exercises you’ll be pausing and holding – which makes your muscles have to work a little extra. So next time you’re craving a workout that will make you have that oddly satisfying sore feeling, give this one a go.

Leg Workout For Extra Sore Legs  

Time: 45 minutes

Type of Workout: Bodybuilding/strength & conditioning 

Sh*t You Need: Dumbbells, 25 lb plate, a gym, a mat (optional)

Intensity: Medium

Body Target: Lower body

The Workout:

Warmup: Stretch & mobility 

Part 1 
3x10 Leg Press (5 wide stance, 5 narrow stance) 
3x25 Leg Extensions (10 normal weight, 5 difficult weight & hold at the top for 5 seconds, 10 easy)
3x25 Hamstring Curls (10 normal weight, 5 difficult weight & hold at the top for 5 seconds, 10 easy)
3x10 glute/ham raise 

Part 2
3x10 walking lunges with dumbbells
3x10 walking lunges without dumbbells 
3x10 goblet squats with dumbbell

Part 3 
3x24 step ups with dumbbells 
3x20 Calf raises with dumbbells

Finish with 10 minutes incline walking on treadmill or Stairmaster (optional)

Now, go crush it.

Check Out These Articles Too: 

Ab Attack Workout

abs

Time: ~25 minutes 
Type of workout: Strength and cardio
Sh*t you need: None (optional: medicine ball or dumbbell, ankle weights)
Intensity: Intermediate
Perks: A super strong core and a quick way to get your heart rate up!
The Workout:

The exercise focuses on lower body and core. Make sure you keep your core engaged. For exercises done on your back, make sure your back is flat on the ground. 

Complete 3 rounds of the following exercises: 
1. 50 Russian Twists (Add a medicine ball or dumbbell for added fire).
2. 1 minute plank
3. 40 mountain climbers (Use those ankle weights )
4. 1 minute plank
5. 30 leg raises (Feel free to lift your hips off the ground for an added lower ab challenge)
6. 1 minute plank
7. 20 side plank hip dips (each side)
8. 1 minute plank
9. 10 burpees (Wanting another challenge? Add a tuck jump in between!)
Rest for 1 minute between rounds

Check out these workouts too: 

HIIT: Fall In Love With Your Warm-up

Pump up the jam and get ready to HIIT it!

For some people, running a mile or two on an elliptical or treadmill is their idea of a killer warm-up.

But for me, it’s HIIT.

As I began to really listen to my body and figure out what I truly loved to do in the gym, I found a love for High-Intensity Interval Training, aka, HIIT or tabata

High-Intensity Interval Training gives your body the best of both worlds. It burns fat, increases your heart rate, and builds muscle.

Running may seem like the ideal way to warm-up before a workout, but running may be rough on those with weaker joints or knee injures. Simply by incorporating HIIT into your warm-up, you can modify exercises to work with your abilities, and you’ll start your workout sweating.

By fatiguing your muscles early, you are on the way to building more muscle and getting the most out of your workout. #gains 

So what warm-ups actually get you the benefits of HIIT training?

I know most people have a love/hate relationship with this exercise, but bear with me — burpees are a perfect example.

This compact movement gets your heart rate up quickly while fatiguing your muscles in the best way possible. Ever since incorporating them into my warm-up, I have seen an improvement in my stamina and my muscle mass. And who doesn’t love leaving the gym drenched in sweat?

 

Here are some of my favorite HIIT warm-ups:

(tag us in your Instagram if you give them a try!)

Leg Day HIIT Warm-Up:

These exercises target your leg muscles (quads, hamstrings, glutes, and calves) and are the perfect way to start a killer leg day. These can be done with weight, resistance bands, or just your body weight.

  • 3 sets of squat jumps
  • 3 sets of full range squats as active rest
  • 3 sets of jumping lunges
  • 3 sets of walking lunges

Squat jumps are my absolute favorite because they’re super fun. Blast your favorite gym tunes and feel like a bad a**.

StairMaster HIIT:

  • 30 seconds of side steps each side
  • 1 minute of a stair sprint
  • Repeat 3 times

The HIIT possibilities are honestly endless. Pick any of the exercises from the list below, throw on your timer for 10 minutes, and go for it. And if you aren’t sure how to do a certain exercise, check out Bodybuilding.com.

  • Butt kicks
  • Jumping lunges
  • High knees 
  • Kettlebell squat
  • Kettlebell snatches
  • Jump rope
  • Mountain climbers
  • Box jumps

By simply incorporating these high intensity workouts into your warm-up, you will begin to see your body get evolve before your eyes. Tabata comes in all different styles, so find the one that you love, and you will begin to fall in love with your warm-up. While I love going for a run still, HIIT training has revolutionized my gym days.

Push through and your body will thank you later.

 

Check out these articles too:

A Partner Ab Workout You Can Do with Your Valentine

partner ab workout

Why hit the gym alone? Get in a great sweat session and spend time with someone you love with this ab workout.

Planning to hit the gym with your special someone on Valentine’s Day?

Or maybe you’re feeling a little more like this:

Whether you’re in a relationship or not, I promise you can have some fun with this ab workout. Just grab a partner and get ready to feel the burn!

Time: 16 minutes 

Type of Workout: Abs 

Sh*t You Need: A partner, timer, medicine ball (preferably 8+ lbs)

Intensity: easy-high, depending on how much you push each other

Perks: Strengthen your core and have fun with your significant other (or just a friend!)

The Workout:

Complete each exercise for 45 seconds on, 15 seconds rest, 2x through: 

Partner bicycles. Slow and controlled movement is the most effective. Make sure your shoulder blades stay off the ground, so that your abs stay fully engaged. 

Medicine ball toss sit-ups. Chest passes are a little safer and easier to catch. If you choose the overhead pass, keep the throw light so you don't hit your partner with too much force.

Partner leg raises. 

Oblique medicine ball pass. Perform this standing for better range of motion. 

Partner plank taps. 

Throw Downs. Alternate between the two of you for each type of throw down (center, left side, right side).

Check out these articles too:

4 Training Moves for Athletes That Anyone Can Do

Train like an athlete with Xplosive Performance Academy.

These 4 exercises are some of the basic Warm Up exercises used in the Xplosive Performance Academy program, a facility that uses athlete-level training techniques.

What’s great about training like an athlete? ANYONE, even non-athletes, can do it. Here are a few moves you can try in your dorm’s hallway, outside, or literally anywhere with a bit of space.

Although these exercises seem simple, they show how even the simplest movements without the right alignment, body control, balance, flexibility, and core strength can quickly become “difficult”, and how important the simple movements in the XPA program can be.

Give any of these a try? Let us know what you think! Post a photo or video yourself trying any one of the exercises and tag us on twitter or Instagram (@itsuhme_mario & @xpamass) with the hashtag #XPAMeetsFitU

If you’re interested in going through an entire session, visit our Twitter or Instagram or shoot us an email at m.darnell.hines@gmail.com!

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1st Exercise: Forward Froggies (20 yards)

Points of emphasis:

  • Good posture with a slight forward lean
  • Push knees outward
    • Don’t swing knees from in to out, knees should go directly out
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body

2nd Exercise: Backward Froggies (20 yards)

Points of emphasis:

(Everything we do we should be able to do backwards. Shows sign of a balanced body)

  • Good posture with a slight forward lean
  • Push knees outward 
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body

3rd Exercise: Left to Right Froggies (20 yards)

Points of emphasis:

  • Good posture with a slight forward lean
  • Push knees outward 
  • Up & down knee punch motion
    • Movement is forward in a straight line as opposed to a pushing side to side
  • Trail leg (back leg) does not cross lead leg
  • Use trail leg to create distance with each repetition
  • Knee level above the waist band
  • Rhythmic arm movement consistent to running mechanics
  • Limit twisting of upper body
  • Flip at the halfway mark with no false steps
    • No extra steps/transition with one step

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4th Exercise: Side Slides

Points of emphasis:

  • Find a nice bounce with a 2 beat rhythm 
  • Bounce from your dorsiflex location
    • “Kinda” the balls of your feet but not on the toes
  • Push each leg out to stretch hip abductors (outer hips)
  • Swing arms in a 4 beat rhythm 
  • Arms cross over head & cross at waist
  • Maintain body control of 2 different rhythms (upper body & lower body) in one exercise

And that’s it! Watch the video for a complete demo, and don’t forget to tag us when you give them a try. Ready for more? Come train with us!

Check out these articles, too:

Do This Outdoor HIIT Workout Anywhere

No time for the gym? Here’s a quick outdoor HIIT workout to get your heart rate up. Bonus points if it’s a sunny day (gotta get that vitamin D.) 

Time: 20 minutes (or complete twice for 40 minutes) 

Type of Workout: HIIT

Sh*t You Need: Park bench

Intensity: High

Body Target: Full body

Perks: Fresh air 

The Workout: 

Complete 4 rounds of the following circuit. Perform each exercise for 45 seconds and then rest 15 seconds. Continue immediately to the next exercise until you complete all 5.

-Box jumps
-Push ups 
-Plyo step ups 
-Split squats 
-Mountain climbers

Notes

  • Bring a friend for some extra motivation. 🙂
  • Modify the rest times for easier or more difficult options. 
  • Look to the video above for demonstrations if needed.

Check out these workouts too: 

A No-Equipment Park Workout to Try While It’s Still Nice Out

It’ll be a walk in the park. 

Time: approximately 60 minutes, depending on speed

Type of Workout: cardio, core strength

Sh*t You Need: a swing, space to run

Intensity: High

Body Target: Full body

The Workout:

Warm up: 1 mile jog

Cardio:
1 mile alternating jog + sprint
1 mile run
1 mile alternating jog + 10 broad squat jumps
1 mile jog + stop 4 times during jog (1: 20 push ups, 2: 20 leg raises, 3: 20 hanging knee tucks on bar--if park doesn’t have a bar just do another ab exercise, 4: 20 box jumps on bench)

Swing workout: Complete 3 rounds of the following exercises. 
20 knee tucks 
- Find a plank position with your legs on the swing and your hands on the ground. Now slowly tuck both knees beneath your stomach, keeping your feet on the swing.
20 swing squats
- Grab the chains of the swing. Lean backwards, and keep the chains taut as you pull down into a squat. The closer your feet are to the swing, the more work will gone into your legs.
20 pikes 
- From a plank position, pike your butt up into the air so your body looks like an upside-down V. Slowly lower back down to plank position. This completes one rep.

Cool down: ½ mile jog

This workout was contributed by Taylor Glinane (Fairleigh Dickinson University). Check out her Instagram for more. 

Check out these workouts too: 

A 20 Minute HIIT Workout for Your Busiest Days

Trust us. 20 minutes is all you need.

Time: 20 minutes

Type of Workout: HIIT, cardio

Sh*t You Need: treadmill, or some space to run

Intensity: High

Body Target: Full body

The Workout:

Complete as many rounds as possible of the following exercises for 20 minutes. 
- Run 1/2 a mile, 7-9 mph**
- 20 squat jumps
- 10 burpees
- 20 skaters
- 30 mountain climbers

**for an extra challenge, add a 5% incline to your treadmill

This workout was contributed by Jillian Wheelan (Northeastern University). Check out her Instagram for more. 

Check out these workouts too: 

A Powerlifting Workout ANYONE Can Do

You’ve probably seen the powerlifting team working out in your gym…ever wanted to join in? 

Well here’s your chance. Powerlifting could be just what you need if you are looking for something new to spice up your workout routine. It also could help you if you’re trying to put on some quality muscle mass. So if you think you are ready for an intense workout (and to be pretty sore the next day), then give this beginner powerlifting squat workout a try.

Time: 90 minutes

Type of Workout: Strength and conditioning

Sh*t You Need: Squat rack, leg press, and hip adductor/abductor machine

Intensity: Medium-high

Body Target: Total body

The Workout:

First, warm up by completing 15-25 minutes of dynamic stretching.

The Squat: 5 sets of 5 reps
 
- Find a squat rack, and choose a weight that's right for you. That may be the barbell with plates or totally without. Your body, your squat. You'll know the right weight for you by judging how hard it is to complete one rep. You want to make sure you hit the 5 reps, but it should be challenging to hit all 5. 
 
- If you miss a rep, drop the weight by 10 pounds and make sure you hit every rep on the next set.
 
- Rest time between sets should be around 2-3 minutes to make sure you are properly recovered before your next set. Remember, for this workout it’s all about lifting heavy, so don’t rush it or you could risk an injury.

Leg Press: 5 sets of 8-12 reps
 
- These will be tough after squatting, so go a little lighter on the weight and focus on good, solid reps. Remember to take it slow.

Hamstring curls: 4 sets of 8-12 reps

Leg Extensions: 4 sets of 8-12 reps

Hip Abductor and Adductor Super-Set: 3 sets of 10-15 reps each
 
- A superset is a set with no rest between types of exercises. After you complete the abductors, immediately being the adductors to complete the superset.

Ab Crunches and Russian Twist Super-Set: 4 sets of 15-30 each

Workout contributed by Brandon Lawlor (American International College). Check out his Instagram for more. 

Check out these workouts too: 

The Butt Workout That Does Way More than Just Squat

Never skip butt day.

Time: 45-60 minutes

Type of Workout: Strength

Sh*t You Need: Kettlebell, dumbbell, resistance cable, smith machine, hamstring curl machine, glute kickback machine, yoga or foam mat

Intensity: Medium-high

Body Target: Hamstrings and glutes

The Workout:

First, warm up. Stretch/foam roll for 5 min, then complete 10 min of light cardio on a Stairmaster or stationary bike.

Now, get to the strength moves... 
- Bodyweight single-leg side squat: 3 sets of 15 reps, each leg

- Single leg side squats, with 15 lb. dumbbell: 2 sets of 12 reps, each leg (Make sure you get really low! Try and squat so that your thigh is below parallel to the ground.)

- Cable kickbacks using moderate weight: 3 sets of 10-12 reps, each leg

- Kneeling squats with the foam mat under your knees, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze/engage your glutes at the top!)

- Hip thrusts on hamstring machine, use moderate-heavy weight: 4 sets of 10-12 reps (squeeze your glutes at the top!)

- Kick back machine, moderate weight: 3 sets of 10-12 reps, each leg (keep these slow and controlled)

- Hamstring curls, use moderate-heavy weight: 3 sets of 10-12 reps

Finish by completing this glute/hamstring muscle burnout:
Single leg kettlebell deadlifts, using a kettlebell of 10-15 lbs.: (keeping your legs straight with a slight bend in your knee) 3 sets of 15 reps, each leg

Workout contributed by Tori Richardson (Sacramento State University). Check out her YouTube channel, Instagram and Twitter for more. 

Check out these workouts too: 

Do This Workout to Boost Self-Love

Move, love, and work your body. 

As college students, we all go through tough times. Whether we’re facing heartbreak from a relationship, stressing out about school, or feeling down about our appearance, it’s normal to lose track of your confidence now and then. Exercising is a great way to get positive, stand back up, and learn to love yourself again.

Enter: the workout that helps you love yourself. The workout boosts your endorphins, the happy hormones, and leaves your body and mind feeling great. 

Time: 3-30 minutes, you decide!

Type of Workout: Circuit workout

Sh*t You Need: Your body and your best foot forward. For an extra challenge, grab some dumbbells and a jump rope.

Intensity: High

Perks: Boosts endorphins, adaptable

The Workout:  

This workout is about speed. So turn your music up and move as quickly as you can through one exercise to the next. 

1. Jump rope (or jumping in place). Try to add variety to your jumps. This could be done by moving side to side, front to back, twisting, or even jumping on one foot. Get fancy with it.
30 seconds total

2. Dumbbell squat jump (or bodyweight squat jump). With your hands or dumbbells by your side, squat down then explode up into the air. As you come down, bend your knees so you fall back into a squat position. This should be a continuous motion.
10 jumps, or 30 seconds total

3. Dumbbell curls (or bicep squeezes). Standing strong, squeeze your biceps as you bring up your hand. In order to work your core stability too, use one arm at a time for this exercise.
12 curls per arm, or 45 seconds total

4. Double-dumbbell triceps extension (or triceps flexes). Standing tall with both dumbbells in hand over your head, bend your elbows down to 90 degrees then straighten them up until their parallel with your body. Focus on really squeezing your triceps through the movement.
15 reps total or 30 seconds total

5. Arnold push press (or bodyweight push press). Standing with both dumbbells in hand facing you at shoulder height, slightly bend at the knees then push up. As you push up, press the dumbbells up and over your head. They should naturally rotate so that your palms face away from your body. As you come back down, rotate the dumbbells to the starting position, and repeat.
10 reps, or 30 seconds

6. Plank position dumbbell pull back (or plank pull backs). These are also known as the renegade row. In a straight plank position, pull back one dumbbell at a time. In order to keep your balance, focus on squeezing your glutes and your core.
8 reps per arm, or 45 seconds total

Workout contributed by Nick Johnson (Purdue University). Check out his Instagram for more.

Check out these workouts too: 

Burn Out Your Legs in Less than 10 Minutes

burn out your legs

Finish leg day like a champ. 

This is meant to be a finisher for a leg workout, meaning you will feel completed exhausted both during and after this set. Keeping that in mind, it’s probably not a great way to start your workout if you’re planning on squatting afterwards.

Time: 7-10 minutes

Type of Workout: Strength and conditioning, finisher

Sh*t You Need: Kettlebell or dumbbell

Intensity: High

Perks: Targets legs, quick workout

The Workout:  

10 jump squats
15 goblet squats
Weighted wall sit (with the weight you use for goblet squats) for as long as possible
Bodyweight wall sit immediately after for as long as possible

Repeat 3x with no rest.

Workout contributed by Alec Ceccon (Northeastern University). Check out his Instagram for more.

Check out these workouts too: 

HIIT the Wall Workout

The great thing about walls? They’re everywhere. Do this workout outside if it’s nice out, or next to a wall inside if it isn’t.

Time: 16 minutes

Type of Workout: HIIT, strength/conditioning

Sh*t You Need: Dumbbell (one heavy, one moderate), interval timer, & a sturdy wall

Intensity: High

Body Target: Total body

Perks: Incorporates both cardio and strength 

The Workout:

Set an interval timer for 24 rounds of 10 seconds rest, 30 seconds work. (This will set you up to complete four rounds, which will take a total of 16 minutes.) 

Complete as many reps of the following exercises with proper form within the 30 second work period. 
- wall plank toe taps
- weighted sumo squats
- wall burpees
- weighted side lunges (switch legs each round)
- dumbbell drag pushups
- wall sit with shoulder raise

 

Workout contributed by Alison Yeung (Boston University). Check out her Instagram, Twitter, and blog for more. 

Check out these workouts too: 

This Track Workout is the Opposite of Boring

Explosive cardio, strength moves, and some quick laps in between. This workout is no joke; when you’re done, the track will never seem dull again.

Time: 45 minutes – 1 hour

Type of Workout: running, HIIT, strength and conditioning

Sh*t You Need: A track, stadium, or the open road

Intensity: Medium-high

Body Target: Lower body

Perks: Do anywhere, killer cardio, no equipment needed

The Workout:

First, warm up. Run/jog half a mile, then go through some dynamic stretching.

Now for some sprints: 
- Sprint 100m, 6 times, allowing 30 sec to recover. Make sure to walk for a few seconds to catch your breath after each sprint before stopping movement of your legs entirely.

- Sprint 50 m, 6 times, allowing 30 s recovery between each sprint.

Stadium run circuit: 
Run 2 laps* and then complete a bodyweight exercise (listed below) for 30 seconds. Once you have completed the exercise, immediately begin running another 2 laps, after which you will complete the next exercise. Continue until you have done each exercise. If you want a longer workout, you can complete the circuit twice. 

Round 1: Burpees
Round 2: Air squats
Round 3: Sit ups
Round 4: Push ups
Round 5: Jump rope

*If you are in a stadium, you can run up and down the steps twice instead of 2 laps.

You're done, and you crushed it. Cool down time. Run half mile followed by static stretching.

Untitled

Workout contributed by Halie Schoff (St. John Fisher College). Check out her website and Instagram for more. 

Check out these workouts too: 

A 90 Minute Lift to Seriously Work Your Upper Body

One bench, two major muscle groups, three days of soreness when you’re done.

Time: 90 minutes

Type of Workout: Strength 

Sh*t You Need: Barbell and bench, dumbbells, cable machine

Intensity: Medium

Body Target: Upper body (chest, shoulders, triceps, back, biceps, forearms)

Perks: Incorporates both cardio and strength 

The Workout:

Bench press, 4 sets of 8 reps
Barbell bent-over row, 3 sets of 8 reps
Dumbbell single arm row, 3 sets of 8 reps
Low-to-high cable chest fly, 3 sets of 10 reps
Bicep curl, 3 sets of 12 reps

Notes:
*These numbers of reps & sets are a guide. Keep all sets around 2 reps from failure.
 
*Never fail a rep on any set. If you are approaching failure, rack it & choose a lighter weight for the next set.

Workout contributed by Taylor Glinane (Fairleigh Dickinson University). Check out her Instagram for more. 

Check out these workouts too: 

Mix Up Your Routine With This Rowing Workout

From the row machine to strength moves, this upper body workout leaves no muscle untouched.

Time: 60 minutes

Type of Workout: Strength and conditioning

Sh*t You Need: Row machine, resistant band, rings (or a barbell on a low rack), a box, exercise ball, and a bench

Intensity: Medium/high

Body Target: Abs, arms and back

Perks: Incorporates both cardio and strength 

The Workout:

Warm up: 5 minutes on row machine

Complete three sets of the following exercises:
10 standing rows w/ resistant band
5 burpees

2 minutes on row machine

3 sets: 
10 Ring rows
30 box touches/high knees (x3)

2 minutes on row machine

3 sets:
5 toe taps, 5 knees to chest w/ exercise ball
10 box jumps (x3)

2 minutes on row machine

3 sets: 
15 hop overs on bench
15 V ups on bench (x3)

Workout contributed by Olivia Kennedy (Jefferson College). Check out her Instagram and Twitter for more. 

Check out these workouts too: 

The 12 Minute Workout that Leaves You Dripping in Sweat

Got 12 minutes? Good. You’ve got a workout.

I’m busy. You’re busy. We’re all busy.

No wonder the word “work” shows up only 823701 times in the Top 40 songs.

rihanna gif

work gif

As hardworking people, we have priorities, and sometimes fitness falls down the list. Let’s face it– sleeping, eating, socializing, and making a little extra pocket cash (#college) are important.

busy gif

However, if you’re on this website, chances are that you are at least slightly interested in staying fit despite your uncomfortably full schedule. As much as you might want to be a gym rat and spend hours getting your sweat on, sometimes that’s just not feasible. 

12 minute athlete

Meet Krysta.

This is where Krysta Stryker from The 12 Minute Athlete can save your time-crunched ass (which looks great, by the way 😉 ).

The 12 Minute Athlete posts new workouts, recipes, and exercise tips every day. Although Krysta shares several workouts of various formats and durations, her classic 12 minute HIIT workout goes like this:

Six high-intensity exercises.
30 seconds of work. 10 seconds of rest.
3 rounds.

Many of her workouts require no equipment except a timer (pro tip: you can get a free Gymboss timer app), but some of them use parallel bars, pull-up bars, a kettlebell, a sandbag, a jump rope, a medicine ball, and sometimes even a punching bag.

This means that you can take these quick workouts anywhere. The gym, your dorm room, the park, and maybe even your closet if you’re #blessed with a lot of space.

mountain climbers

Via “420 Rep Full Body Sandbag Workout” on The 12 Minute Athlete blog

Don’t let the idea of “only 12 minutes” fool you. Krysta’s exercises are no joke. (Read more about HIIT training here and here). The lady will throw burpees, pull-ups, burpees, pistol squats, and more burpees at you. While ensuring proper form and modifications as needed, your job is to go HARD for every interval of work. If you do that, you will be on the floor by the end.

leslie knope gif

Krysta records her reps for each exercise in the workout of the day, and I have yet to beat or even match her reps. She kills it…see for yourself below.

workout

Screenshotted from The 12 Minute Athlete Blog

The 12 Minute Athlete on Youtube provides demonstrations of all the exercises you need to know for Krysta’s workouts. But you don’t even need to stick to her exercises if you don’t want to. I personally love to use the 12 minute workout as a template for the exercises I want to do that day. Like this…

 

A video posted by Alison (@alison_grooves) on

And if you have a little more than 12 minutes, but less than 20 minutes to work out, try doing 4 rounds for a 16 minute workout! Just remember to do a quick warm up and cool down to be kind to your body.

The best part about Krysta is that she promotes #noexcuses when it comes to working out, but she also promotes balance, rest, and listening to your body.

overtraining

Via “Why You Might Be Overtraining” on The 12 Minute Athlete Blog

Her motto is “Unlock Your Potential,” which she encourages through skill practice, quick and effective workouts, and the mindset that anyone can be an athlete (holla at ya girls who don’t have hand-eye coordination *raises hand*).

So go out there and be badass in just 12 minutes today. Better yet, post your moves with #fituniversity @gofitu and make a shoutout to @12minuteathlete!

P.S.. Krysta has a monthly 100 burpee challenge.

selena gomez gif

The 10 Minute “Get Off the Couch” Workout

10 minutes is all you need for this energy-boosting workout. 

We all have those days. Sometimes, all I need to feel better is a little movement. So if you’re feeling restless and like you want to move a little, without having to go all the way to the gym, take 10 minutes, stay home, and do this instead.

Don’t forget to drink water before, during and after your workout for best hydration, body function, and recovery!

Time: 10 minutes

Type of Workout: Bodyweight, circuit training, total body

Sh*t You Need: Clock or other timer*
*Read about GymBOSS and other apps you can use here

Intensity: Medium

Perks: Do anywhere, quick but effective

The Workout:

Perform each exercise for 30 seconds.

Bodyweight squats
4 mountain climbers to 1 pushup
Stationary lunges
V-Ups
Rest 30 s.
Star jumps
Narrow pushup
Heel touches
Plank walk-ups, switching planks from your elbows to hands
Rest 30 s.

Do the entire circuit 2x through for a 10 minute workout, or if you want to keep going once you've finished, do it 4x through for a 20 minute workout.

Workout contributed by Natalie Nishi (University of Oregon). Check out her Instagram for more. 

Check out these workouts too: 

Total-Body Tabata Workout

10 seconds of rest never seemed so quick. 

You’ve probably heard of HIIT training. These workouts are all the rage, and for good reason. 20 seconds of intense work, followed by 10 seconds of rest. And repeat. This workout is no joke: I recommend a water break after the first round. 

Time: 25 minutes

Type of Workout: HIIT, total body, cardio, strength

Sh*t You Need: Medicine ball, timer*
*Read about GymBOSS and other apps you can use here

Intensity: High

Perks: Improves posture, helps with back pain

The Workout:

Complete each exercise 4 times in a row, working hard for 20 seconds and resting for 10 seconds between sets. Take no additional rest between exercises. Complete all 6 exercises two times through. By the end, you will have done each exercise 8 times.

1. Sumo burpee to plyometric lunge
2. 180° jump squat
3. Med ball skaters
4. Alternating med ball push-ups
5. Med ball hamstring pulse
6. Rocking plank (option: single leg)
 

2 rounds of 4x each 20s on/10s off 🔥

A video posted by @karenfaithfit on

Workout contributed by Karen Ma (Purdue University and George Washington University). Check out her Instagram for more.

Check out these workouts too: 

A Workout to Improve Your Posture

posture

Prevent back pain, get strong doing it. 

This strength workout is best performed at a gym and works your chest and back muscles from various angles, helping to improve posture and decrease back pain. This workout uses supersets, so you’ll also get your heart rate pumping along the way.

What's a superset and how do I get one?
A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them.

Time: 30 minutes

Type of Workout: Strengthening back workout, upper body, supersets

Sh*t You Need: Bench, low to medium-weight dumbbells, cable machine

Intensity: Medium

Perks: Improves posture, helps with back pain

The Workout: 

Go through each superset with no rest between each exercise. Rest 30-60 seconds between each superset. 

Superset 1
3 sets, 12 reps push-ups (modification shown in this video)
3 sets, 12 reps lying dumbbell pullovers on bench (shown in this video)

Superset 2
Note: Before this superset, set the bench at an incline of about 45 degrees, this will target your upper chest muscles

3 sets, 12 reps incline dumbbell chest presses
3 sets, 12 reps incline dumbbell flys
3 sets, 12 reps each arm one-armed dumbbell rows*

*Set the bench so it is flat. Rest your right hand and right knee on the bench. Begin with a dumbbell in your left hand; your left arm should be straight and your shoulders should be parallel to each other. Slightly bend your left elbow, and use the muscles in your middle back to pull the dumbbell to your hip. Think about bringing the shoulder blades together. Slowly return the dumbbell to the starting position. Perform 12 reps and repeat on the other side.

Superset 3
3 sets, 12 reps cable decline chest presses**
3 sets, 12 reps high cable lat pulldowns (shown in the video below)

**Stand in between two cable pulleys facing away from the machine. Positon the cable pulleys so that when you grab them, your hands are even with your chest and your elbows are out in a goal post position. For stability, stand with one leg in front of you with your knee slightly bent. Press the cables down until your arms are outstretched with a soft bend in your elbow, then bring them back up to the starting position. This targets your lower chest muscles.

Workout contributed by Emma Balek (Boston University). Check out her blog and Instagram for more.

Check out these workouts too: 

How To Do A Triple Plank With Your Friends

triple plank

Normal planks are so passè. We’re movin on to a triple plank.

You’ve seen those dope fitness pictures on Instagram.

You’ve tagged your friend and said “@friend, we’re doing this tomorrow.” But have you ever actually gone back and done it? 

…..have ya?

Well today, that all changes. Today, you’re going to take one of those dope fitness pictures and someone else is going to comment on YOUR Instagram photo. Our friends, @acroyogies, put together a simple step-by-step guide to mastering the triple plank. So go ahead…share this with your friends, get the cameras ready, your Instagram is about to get a whole lot better.

triple plank

But first, we gotta warm up.

@Acroyogies tell us to start this routine by completing five 1 minute planks with 10 pushups in between each set.

Go on now, we can wait here.

Ok, now what?

Once you’re feeling warm, you’re ready to incorporate Acro Yoga! This means double or even triple planks. Here’s how:

1. Choose one person to be the base of the plank. This person is your rock. 

2. A second person will place themselves on top of the base in plank position facing the opposite direction of the base (Person 2 puts their feet on person 1's shoulders, and holds on to person 1's ankles).

3. If you're feeling crazy, person 3 comes in and does the same thing person 2 did. *You may want to consider putting a step behind you so person 3 doesn't fall while climbing to the top ;)

4. Have a fourth person near by so they can snap a picture ASAP.

So let’s see your planks! Tag @gofitu @acroyogies in your new dope Instagram pictures. #fituniversity

Get Your Arms and Abs on Fire with This Workout

Let your legs chill while your upper body does some WORK.

Time: 35-45 minutes

Type of Workout: Circuit training, bodyweight cardio, weighted resistance training, plyometric

Sh*t You Need: One set of dumbbells (I used 10 lbs.), a bench or elevated surface, 1 heavier weight (I use ~15-20 lbs.), swiss/bosu ball

Intensity: High

Perks: Cardio, strength (upper body & abs will be on fiya)

The Workout:

Repeat the following circuit for 30 mins, with little to no rest between rounds:

- 60 mountain climbers
- 1 min high knees
- 40 weighted russian twists
- 20 decline push ups
- 1 min high knees
- 30 weighted bent leg jack knives
- 15 weighted burpees + rows
- 1 min high knees
- 20 plank mat hops
- 30 elevated leg raises
- 15 tuck jumps
- 20 lunge back + bicep curl

After 30 minutes is up, do this Swiss/Bosu Ball Ab Burnout (complete 3 rounds):

- 20 knee tucks
- 20 pikes
- 20 plank toe taps (alternating)

Workout contributed by Taylor Glinane (Fairleigh Dickinson University). Check out her Instagram for more.

Check out these workouts too: 

All You Need Is A Partner To Do This Workout

Hey you!

Yes you! Have a little too much free time over the summer? Or are all those barbecues starting to add up and your workouts falling to the wayside…? Grab a buddy and beat the summer slumps with this awesome partner workout (description below, video above).

Studies show that working out with a partner results in a greater increase in athletic performance and exertion. Want to hear something even cooler? Working out with a partner also induces the release of a ‘bonding’ hormone called oxytocin that makes you feel closer to the other person.

This all happens because way back in the caveman days, conquering challenges with fellow homo sapiens meant that they were reliable for future challenges. But now we have evolved to bros. So, go do some #yolo stuff with your #bros especially if you guys just had a #fight…. Ok, enough hashtags, go workout!

Also, shout out to my sister Michelle for being an awesome workout buddy! Can’t believe she didn’t kill me after making her do all those burpees…. Oxytocin y’all!

The Recipe:

  • There is a ‘Sprinter’ and a ‘Builder’. Don’t worry though, you get to be both.
  • The Sprinter does the sprint exercise to the finish line and back to the ‘start line’, while the Builder stays at the ‘start line’ and repeats the designated strength exercise.
  • As soon as the Sprinter returns to the start line, they switch roles. Once you have BOTH completed each exercise in the Round 1, move on to Round 2 and so on until you’ve done all 5.
  • Have fun, and GET FIT!
Round Number Sprint Tone
Round 1 Sprint Run Pushups
Round 2 Grapevines Burpees
Round 3 Butt Kicks Lunges
Round 4 Power Skips Squat Jumps
Round 5 Side Shuffles Mountain Climbers

Check out these workouts too:

Keep it 100! with this Killer Squat Workout

squat

Find a squat rack and get to it.

Time: 30-45 minutes

Type of Workout:  Intermediate – Advanced strength workout

Sh*t You Need: Squat rack, spotter (optional)

Intensity: High

Perks: Quads, glutes, & hamstrings 


The Workout:

First, warm up.

Do 2-3 sets of 10 reps with the barbell alone. You may also want to do some active stretching like unweighted walking lunges.

You warm? Good. Let's add some plates to that barbell. 

Start at a weight you can comfortably do 10 reps of. This will be your base weight (if you're a beginner, you may keep the bar with no plates as your base weight). Then, go through the following series of squats:

Base weight. 10 reps, 2 sets.
+ 20 lbs. 8 reps, 2 sets.
+ 30 lbs. 4 reps, 2 sets.
+ 20 lbs. 2 reps, 2 sets. YOUR HEAVIEST SQUAT OF THE DAY.
- 20 lbs. 4 reps, 2 sets.
- 30 lbs. 8 reps, 2 sets.
- 20 lbs (AKA, your base weight). 10 reps, 2 sets.

Here's an example with real numbers. (This was a heaaavy leg day for me):
 
- 2 x 10 135 lbs 
- 2 x 8 155 lbs
- 2 x 4 185 lbs
- 2 x 2 205 lbs
- 2 x 4 185 lbs
- 2 x 8 155 lbs
- 2 x 10 135 lbs 

Finish off with some accessory work, such as leg extensions, lunges, leg curls, or cable kickbacks. 

Workout contributed by Taylor Zurick (Virginia Tech, Virginia Commonwealth School of Pharmacy). Check out her Instagram for more.

Check out these workouts too: 

An Easy Way To Add Acro Yoga Into Your Life

Acro Yoga

Wanna add some spice to your routine? Enter, Acro Yoga.

Time: ~20 minutes

Type of Workout: Yoga, flexibility, strength

Sh*t You Need: Buddy, yoga mat or soft surface, (optional: spotter)

Intensity: Low

Perks: Complete workout: core, body, soul & mind

The Workout:

Warm Up:

- 10 press ups into backbend: On your own, go from laying on the ground belly up to full backbend, hold 5 seconds and lower.

- 5 belly to bows: On your own, start belly down and extend your arms back to grab both ankles and come up into bow, lift chest off the ground and head to the sky, hold 10 seconds and lower.

The Pose - Inverted Centipede:

- Choose one person to be the base and one person to be the flyer. 

- Base should press up into the backbend (*Expert level: from standing position, drop into a backbend). 

- Once the base is balanced, flyer lays their hips on top of base’s hips. 

- Once stable, flyer extends arms back and pops into bow while stationed on top of base (*optional: spotter stands on one side of the base and stabilizes flyer). 

- Hold position for 10 seconds and have someone snap a cool picture! :)

 

 

A video posted by Amanda & Zani (@acroyogies) on

Workout contributed by Amanda Brodow and Zani Moore (University of San Diego). Check out their Instagram for more.

Check out these workouts too: 

4 Fun Workouts to Try this Summer

summer fitness

I LOVE summer.

The 80 degree weather, no classes to worry about (unless you’re taking summer classes like I am, but let’s pretend on this one), and endless time to try out new and fun workouts.

Granted, not everyone who works out thinks about that last one, but if you’re anything like me, getting in a good sweat sesh is the highlight of your day.

Instead of being stuck in the gym or traveling to a local ski mountain to switch up a workout like you do during the winter, there are so many ways to stay active during the summer. That’s why I think the summer is the best time for beginners to start their fitness journey. Here are some ideas for how to stay active and definitely work your muscles during the summer. I guarantee you will be sore/tired/starving after you do some of these. (And once you’re done, try out this summertime snack for some post-workout refuel.)

Hiking/Trail Walks

I know not everyone lives in a place where they are surrounded by mountains, trails, and that delicious forest smell that makes me so happy. But chances are, you don’t live too far from a place like this. Not everywhere will have mountains (my town/county doesn’t) but there are still so many trails and parks out there to walk through!

jenna

If the trail you find is more of a walk than a hike, you can incorporate some jogging or sprints in the middle, or even add in some bodyweight workouts like lunges and squats every time you hit an intersection. Have fun with it! For me, running has always been really difficult, but I find when I run on trails I can run for much longer without getting bored and I enjoy it so much more when I’m surrounded by beautiful scenery.

Swimming

In a pool, laps are a given, but it can get boring going back and forth over the same small lane 100 times (or, if you’re like me, 10 times and then calling it a day).

Think about it… the treadmill can get pretty dull, too, if you’re just going at the same speed the whole time. So what do people do? Interval training! Same goes with swimming.

Wanna kicking your own ass and get a good cardio workout? I am not a swimmer so these may not be the technical terms, but I think you get the jist:

Swim slowly (lets call it jogging) 100m
Sprint 25m, jog 75m
Sprint 50m, jog 50m
Sprint 75m, jog 25m
Sprint 100m
Rest
Repeat as desired

If you’re lucky and live near an ocean or a lake, just idly swimming around – or even just treading water – will still keep your heart rate elevated.

lake

There are also so many water sports at your disposal: kayaking, paddle-boarding, water skiing (if you’re adventurous and have access to the equipment)… the list goes on! These are some of my favorite activities because I rarely feel like I am even working out while I’m doing them, but once I’m finished you can bet my arms are sore and I’m ready for some grub.

Sports

During the summer, there are a ton of sports leagues you can join: softball, soccer, beach volleyball… like with water sports, the possibilities are endless.

If you’re like me and would rather just play whenever you’re in the mood, it’s never hard to find a few people to go grab a ball or a net and mess around. I always underestimate how exhausted I can get after a quick 2 vs 2 basketball game or throwing a ball around outside for 30 minutes.

If you bring a soccer ball or volleyball to the beach, you can get a workout in AND get yo’ tan on. 

Running

Like I mentioned before, I am not a huge fan of running. But being able to run on the beach, through trails, or just in the beautiful weather makes me appreciate the fact that I’m in the sun outside and not on a treadmill.  Sometimes, that’s all the motivation I need to push myself through an impressively long run. Running on the beach works your stabilizers and other less-used muscle groups in your legs. Plus, I bet it’ll be a lot easier to get friends to run with you if you say you’re going to the beach. 

There are so many ways to stay active during the summer while making your workouts fun. This is especially true with workouts that you wouldn’t even think of as workouts, but they end up turning into them. My advice to you this summer?

Just get outside and do something!

Whenever someone asks you to go outside, go to the track with them, play some tennis, or even bike around town, say YES every time. If weight loss or improving fitness is a goal of yours but you’re not a huge fan of the gym, becoming a “yes man” could help you reach your health goals, all in the process of taking advantage of the warm summer months. 

Full Body Stair Workout

A full body workout you can get done in as little as 15 minutes. All you need is a set of stairs.

When you don’t even have the will to leave your dorm building, this workout is your best friend. Head to the stairwell with your roommate and try this full body stair workout. Bonus points if you can get your whole floor to join in. Click the video above to see the workout (description found below).

Time: 15 – 30 minutes

Type of Workout: HIIT, circuit training, bodyweight resistance training, plyometric

Sh*t You Need: A set of stairs

Intensity: Medium – High

Perks: Full body

The Workout:

10 right leg stair pop-up
10 left leg stair pop-up
10 stair push-up with cross knee drives 
   (10 push-ups total, 20 cross knee drives )
10 stair jump & squat
20 stair tricep dips
10 stair burpees

Complete all exercises back-to-back, resting as little as possible. After completing 1 round, rest for 1 minute. 
Repeat for a total of 3-5 rounds.

Workout contributed by Kelly Puryear (Certified Athletic Trainer & CSCS®) from University of Alabama. Check out her website & Instagram for more. 

Check out these workouts too: 

Do This 5×5 Workout Challenge for Serious #Gains

5x5 workout

It’s workout time. I challenge YOU to this workout and then I challenge you to challenge a friend. This workout is short, ~relatively~ simple, and a total body cardio and strength torcher.

There are five rounds, and five different exercises.

Modify if needed, stay safe, warmup properly, and GET TO IT!

 

The 5×5 Workout

If you like this workout be sure to subscribe to my Youtube channel, and follow me on IG @colbytriolo_youmakeyou for even more. 

 

Check out these articles too: 

Do it for the Quads: 5 Squats for Summer

squats

Equipment needed: body bar/barbell of desired weight, step

Don’t have a body bar or barbell? The same exercises can also be performed with dumbbells or without weights. With the exception of #2, these squats can also be done while wearing a backpack with a few books for some creative lifting!

Don’t have a step? Try using a stepstool or a stack of books pushed up against a wall!

Estimated time: 20 minutes

Before you start…

As with any workout, warming up is necessary and fundamental. Warming up raises your heart rate slowly and safely, and allows you to burn calories (and fat) more efficiently. This can be as simple as jogging around the block a few times; whatever gets you moving and your heart racing!

  1. Back squat

squats

Intensity: low-medium

Starting out with the traditional squat, stand slightly wider than hip width apart with both feet facing forward. Bend your knees into a squat, being mindful of keeping your knees behind your toes and not buckling your knees in.

Do not compromise your form. Before your quads are strong, you may not be able to bend as far as 90 degrees to keep your knees behind your toes; know that you will still be working your leg and glute muscles despite this. The goal is to have your legs at a 90-degree angle, parallel to the ground. Keep your chest high and back straight, and focus on bending your knees rather than hinging your hips to prevent your chest from leaning forward. Place weight on your shoulders, either holding a dumbbell on top of each shoulder or placing a body bar on the “squishy” part between your neck and shoulder blades.

Try 12 reps, then hold the squat for about 30 seconds. 3 sets

Tip: If this exercise puts strain on your back, do not squat as low and try some low back exercises to strengthen those muscles as well.

Challenge: add a resistance band around your calves or your thighs (stay away from joints like your ankles and knees!) and focus on keeping your knees from buckling in. The resistance band helps sculpt those pesky outer thigh muscles.

  1. Front squat

squats

Intensity: high

The front squat is similar to the back squat with the exception of the weight placement. Rather than placing the weight on your shoulders to rely solely on your leg muscles, placing the weight in front of you distributes some of the weight to your upper body for a total body workout.

The form stays the same as the back squat, with the knees behind the toes and the chest high and back straight, but this time the body bar/barbell will sit on top of your shoulders in front of you, nearly on your collarbone. Your arms will stabilize the bar and prevent it from falling forward, so keep your arms up high (aiming for a 90-degree angle with your arms and shoulders). This gives your triceps a great workout while still burning out those quads and glutes.

Tip: If you are using a backpack with books for weight, put the backpack on backwards so that it is on your chest, but be very mindful of your chest staying high and not leaning forward to put excess strain on your back.

Try 12 reps, then hold the squat for about 30 seconds. 3 sets

Challenge: add a shoulder press after each squat for a total body workout.

  1. Sumo squat/plié squat

squatssquats

Intensity: medium-high

This squat targets the inner and outer thigh muscles. Shape your thighs by turning your feet out so your toes are facing the corners of the room. When you bend down into your squat, tuck your butt under so that your torso is in one straight line.

The form is still the same as the other squats, aiming to keep your knees behind your toes.

Try 12 reps (see a pattern here?), then hold the squat for about 30 seconds. 3 sets

Challenge: lift one heel up off of the floor to burn out your calves and isolate your thigh muscles even more; alternate heels with each set.

  1. Uneven squat

squatssquats

Intensity: medium

This twist on the original back squat isolates the elevated leg to further intensify the workout on that one side. The form is the same as in the back squat except one foot is placed about 10-12 inches higher than the other. Be mindful to keep both feet parallel with each other; one foot is not in front of the other.

Try 12 reps, then hold the squat for about 30 seconds. Reverse. 3 sets (but actually 6)

Challenge: lift and lower your foot that is on the ground repeatedly while keeping your elevated foot stationary, but do not straighten your stationary leg; this isolates the muscles in the elevated leg and is a killer for toning. Try to do 16 lifts.

  1. Narrow squat

squats

Intensity: low

Placing your feet in a narrower stance targets the outer thighs and glute muscles. Keeping your feet narrow (slightly smaller than hip width apart), keep your form the same as the original back squat. You may have to play around with your stance a little to find your narrow squat—some people feel more comfortable with their feet closer together, some like their feet a few inches apart. Find whatever works for you.

Try 12 reps, then hold the squat for about 30 seconds. 3 sets…you know the drill.

Challenge: turn this (or any of the squats, actually) into a cardio exercise by adding a jump after each squat. Just be conscious of landing softly. If you extend your arms straight up while jumping, or the “ski jump,” your once lower body sculpting workout becomes a great total body exercise. This should not be done with added weights.

And you’re done!

If completed, you will have finished 216 squats(!). Try this workout at least once a week with your other workouts, and feel your quads and glutes strengthen in no time (I promise, you’ll feel it in a heartbeat).

Take A Study Break With This Short Workout

study break workout

When finals got you like:

You owe it to yourself to stop, breathe and just maaaaybe squeeze in a workout. Exercising is proven to boost productivity & endorphins, after all.

Here’s a workout that is simple, quick & requires no equipment (seriously, you can even do it in the library). Take a 15 minute study break and get to moving. Then follow it up with one of these 10 *drool worthy* healthy study snacks.

Jumping Jacks x 40

Air Squats x 30

High Knees x 20

Push-Ups x 10

Burpees x 5

Complete the following circuit 3-5x, resting as needed. Then BOOM, you’re done.

Happy finals!