Growing up, I always did sports so I didn’t need to “workout.” But once I hit high school, I started working out and really never gave it up since. I alway had a difficult time with getting myself to workout, but when I eventually did, I was so happy. This past year, I really started to enjoy going to the gym. The main reason was because I got to go with my best friend Lauren. She really knew what she was doing. Lauren always had a plan for the day and we helped push each other to our breaking points. I encourage you to at least try going to the gym, even it’s once a week. I promise, it’ll be worth it.
Fun Fact: Working out is a huge stress reliever.
Places to find workouts:
- Instagram: any fitness instagram will most likely have a link to their workout challenge. My personal favorite is Tammy Hembrow and her 8 week leg challenge.
- Pinterest is always a great way to quickly find workouts to do and you can refine it to the gym or at home.
- Try making a workout board on pinterest for easy access and constant motivation
- Consult a fitness trainer at the gym
- Ask any coach or gym teacher available to you
- Friends that are workout junkies could also help you to get a steady weekly routine
- Apps for your phone – I recommend “Fitonomy”
Secrets to Staying Motivated:
- Set realistic goals for yourself. Start with small ones and as you complete those,, set harder ones.
- Establish a routine. Things become much easier when they are a habit.
- Don’t make excuses! You have to make your health a priority.
- Keep a journal of what you do each day at the gym or even at home
- Don’t forget to eat clean.
- Lift heavy, heavy enough that it is difficult to finish your last couple reps.
- Always keep your core strong – it protects your back and also works your abs.
- Make a connection between your mind and muscles. It is proven that you receive the most benefits when you focus on the muscle you are working out.
Day 1 – Back
- Hyperextensions 3×12
- Bent over dumbbell row 3×12
- Pull ups 3×5
- Wide Row 3×12
- Floor back extension 3×12
- Squats with dumbbells 3×12
- Lunge step up 3×12 each leg
- Jumping Lunge 3×10 each leg
- Butt lift bridge 3×20
- Fire Hydrants 3×15
- Glute kickback 3×15
Day 3 – Core
- Crunch 3×20
- Sit up 3×20
- Scissor kick 3×20
- Alternate heel touchers 3×20 each side
- Air bike 3×20
- Jack knife sit up 3×15
- Any TRX workout (ankles suspended)
Day 4 – Arms
- Alternating dumbbell curl 3×12
- Dumbbell Tricep extension (overhead) 3×12
- Tricep Dumbbell kickback 3×12
- Push ups 3×10
- Dips 3×12
With a little alteration to each workout, you can turn it into a partner workout which is much more fun! I hope this blog post has helped you gain inspiration and knowledge about how and where to stay fit. College is a fun time but don’t let the stereotype of the “freshman 15” be true for you 🙂 Stay on top of work as well as personal health!