If you work without weights, still perform the same movement and really tense (“squeeze”) the muscles in the arms and shoulders as you perform the movement. Helpful hints to make this workout more unique to you: In addition to the rest periods, modify the weight of the dumbbell up or down (or you can get a great workout without weights). Return arms to your side as you stand back up. Facing the step with weights in your hands and arms hanging by your side, step up with right foot in a purposeful movement with core and glutes engaged, followed by the left foot and perform a curl with the weights, bringing them up in front of you toward your shoulders with palms facing you.
Step Up With Curl: Use a step or a curb be sure that it is stable and safe. Lean slightly forward and pull the weights up, squeezing your shoulder blades together and bending your arms. Your front knee should be in line with your ankle and forming a 90-degree angle. Lunges to Row: Standing with your feet together, with the dumbbells in your hands by your sides take a big step forward with your right leg and drop your back left knee straight down toward the ground.
Befit go workout plan full#
Allow your arms full extension touching at the top above your head. As you stand back up from the squat, raise the weight over your head with palms facing each other. Squats to Press: With your feet about hip width apart with your heels firmly pressing in the ground and the dumbells in your hands by your sides, move into a squat keeping your knees behind your toes and moving down as if sitting in a chair. You will go through the following 5 exercises, 15 repetitions each, until the 30 minutes has expired.
Note: for the squat to press, lunges to row, and step up with curl, use the dumbbells starting with a weight that is easy and manageable for you. This is a great workout to perform three days a week. The key is know thyself, meaning ANY time during the workout and as MANY times as necessary, stop and take “active rest.” Then when you are ready, begin again exactly where you were in the beginning. This is an aptly named workout because the key is in knowing your body cues and making this workout unique to you, resulting in increasing your enjoyment factor, willingness to “stick with it” and maximizing the physical benefits to your unique body. ROUTINE 2: If You have 30 Minutes Know Thyself Workout Continue this for 8 cycles (four minutes total). Work with maximum effort and intensity for 20 seconds and take an active rest for 10 seconds. This workout type is hugely popular with those who are crunched for time, have no equipment and seek a fast path to maximize fitness benefits.Ĭhoose an exercise such as sprinting, burpees, jumping jacks, etcetera. This workout and other similar HIIT protocols have been shown to improve exercise performance, cardiovascular function and reduce systemic inflammation in both coronary patients and individuals with metabolic syndrome. Tabata is a High Intensity Interval Training (HIIT) protocol named after Izumi Tabata, a coach of the Japanese speed skating team in the 1990s who was the first to analyze the effect of this type of workout.
ROUTINE 1: If You Have 5 Minutes or Less 4-Minute Tabata HIIT Workout Always discuss major changes with a doctor for the best individualized plan, but below you will find some great starting places and ideas for becoming a healthier, more active student.Īmerican Council on Exercisecertified health coach, Lee Jordan, provides the following workouts tailored specifically for college students. However, the benefits of working out easily outweigh the time it takes.
College students have unique time, financial and even space-related situations that impact their exercise routines.