With 3 daughters heading off to college this Fall, I wanted to put together a workout series that they could easily incorporate into their collegeate routine. With classes, studying, extracurricular activities, part time jobs, not to mention pizza and parties... finding time for fitness becomes a challenge. However, it is not impossible. Finding time to exercise can not only help you fight the college weight gain, but it can improve your focus and concentration as well as improve your mood and reduce anxiety and stress. There are soooo many benefits to working out and they don't all have to do with your weight. You can read more about the MANY benefits of exercise here.

Most colleges have a fitness center, indoor track and pool on campus with extended hours to accommodate students' busy schedules. Make your goal to workout at least 3 days a week while also incorporating walking or biking to classes and around campus into your daily plan. There are 4 workouts in this Back to School Series. If you are working out 3 days a week, I would suggest doing the upper body workout, lower body workout and cardio core workout. If you are wanting to make fitness part of your daily routine, I would suggest doing upper body, cardio/core, full body, cardio/core, lower body. For those days you can't get to the fitness center or for those of you who don't like working out with other people, all of these workouts can be done in your dorm room or apartment with the use of resistance bands. You can buy a set here or find them at your local sporting goods store.

So colleagates...start your year off not only nourishing your mind, but also nourishing your body. Create your favorite playlist, grab a workout buddy (it helps you stay committed) and make fitness a part of your weekly to do list. I promise you the benefits will amaze you! It's like we always say...happy life, healthy life!

Directions:

follow the reps for each exercise on the upper, lower and full body workouts
on cardio/core workouts you can set the timer OR follow the reps
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment:

resistance bands
dumbbells, weights

Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises and be sure to do the warm up before each workout)

Upper Body Workout

This workout combines upper body strength with cardio and core exercises to give you an upper body workout that also burns calories and strengthens your abs!
Do these exercises in an ABAB format.
Rest as needed.

A. Front Raise 10-12 B. Mt Climber 40

A. Alternating Hammer Bicep Curl 10-12 B. Bicycle Crunch 40

A. Walk Out Push Up 10-12 B. Jumping Jack 40

A. Row with Band or One Arm Row 10-12. B. Reverse Crunch 15

A. Band Tricep Extention or Lying Tricep Extension/Skull Crushers 10-12 B. High Knees 40

A. Lateral Raise 10-12 B. Russian Twist 25

A. Kneeling Band Bicep Curls or Bicep Curls 10-12 B. Jump Rope 40

A. Windmill Push Up or Chest Flies 10-12 B. Long Leg Obliques 30

A. Standing Rhomboid Pull or Reverse Flies 10-12 B. Plank Shoulder Tap 20

A. Tricep Kickback. 10-12 B. Burpees 10

Lower Body Workout

Adding resistance/weight to workouts stimulates more muscle growth.
Adding explosive cardio moves increases fat burn.
Do these strength exercises in ABAB format. Between ABAB sets do explosive cardio move.
For an added challenge work through each set at ABABAB format:)
Rest as needed.

A. Romanian Deadlift 10-12 B. Split Squats 10-12 each leg

Explosive cardio move: Squat Jump 15-20

A. Sumo Squat 10-12 B. Side Lunges 10-12 each leg

Explosive cardio move: Reverse Lunge Skip 10 each leg

A. Goblet Squat 10-12 B. One Legged Deadlift. 10-12 each leg

Explosive cardio move: Skaters 15-20

Full Body Workout

This workout requires NO equipment and can be done anywhere...dorm, apartment or outside!
Go through each ABC set 2-4 times.
Rest as needed.

SET 1:

A. Windmill push ups -10 reps

B. 3 pulse squat jumps-10 reps

C. Plank with rear raiser-20 reps alternate sides

SET 2:

A. Crab walks -10 reps

B. Reverse lunge skip-10 reps L and R

C. Plank knee to same elbow + hip taps-20 reps

SET 3:

A. Pike push ups-10 reps

B. Burpee + jumping jacks-10 reps

C. Plank shoulder taps-20 reps

Cardio/Core Workout

ABAB format.
Follow the given reps for each exercise.
If you like using a timer (we like using Seconds app), set for 30 seconds of exercise/15 seconds rest.
For an added challenge work through each set at ABABAB format:)
Rest as needed.

SET 1: A. modified jump lunges 10 B. in and out crunch 10

SET 2: A. jumping jack + burpee 10 B. plank hip taps 10 (count 1-1, 2-2...)

SET 3: A. jump rope 40 B. Reverse Crunch 10

SET 4: A. 3 pulse jump squats 10 B. russian twists 10 (count 1-1, 2-2...)

SET 5: A. skiers 40 B. plank rear raisers 10. (count 1-1, 2-2...)

SET 6: A. mountain climbers 40 B. bird dogs 10 each side

SET 7: A. reverse lunge toe touch 10 each leg B. long leg obliques 10