Sitting down to write this week’s workout, I realized the day has come. The day has come for BC collegiettes™ to (drum roll, please) take over Boy Land.
What’s Boy Land? Ok, so maybe I coined the term myself, but I’m simply stating the obvious. Boy Land is where all the bros get their workout on in the Plex. You know, the area without any cardio equipment that is full of squat racks, benches, and pulleys? It’s the place the boys go to pull up their shirts, admire their abs in the mirror, and stare at their biceps flexing with every curl. Yeah, that’s the place.
It’s your time to feel the sweat of Boy Land, and you can do it, I know you can! I hate that so many girls feel intimidated by all the testosterone. I used to never venture in there. But now, I love my Boy Land; I only wish I had a few more chicks over working out with me! So I invite you to join. And if you think you don’t know what you’re doing, don’t worry, over half of the boys in there don’t know what they’re doing either… (but really).
So stick that chin-up, roll those shoulders back, and strut your stuff into Boy Land. It’s time.
Pulley Squats: (back, biceps, abs, glutes, hamstrings, quads)
Set the weight starting at 12.5 pounds and increase it according to your strength. Be sure that the pulleys are at ground level. Grab onto both handles, and take step back so that you are about a foot and a half away from the pulleys. Stand in squat position as you lower into a squat. As you come up out of your squat, pull your elbows back in a low row. Keep your abs tight, too! Straighten your arms as you squat again. Repeat 12 times.
Wood-chops and reverse wood-chops: (core)
With one pulley at ground level, start with a weight of around 12.5. Grab the pulley with both hands, as you stand about 2 feet away from the pulley. Feet apart, lunge down to pull the pulley from the ground, up across your body. Imagine you are placing it on a shelf. If the pulley is on your left, you are placing it on a shelf to your upper right. You should straighten both legs up as you extend the pulley up. Repeat 10 times on each side. Then, do the opposite motion. Start with the pulley up top and pull it down. Repeat 10 times each side.
Bench Press: (Chest and triceps)
Yup. Bench press. I said it, but we’re starting with free weight bench presses, don’t worry. Start with 10-pound weights and increase accordingly. Lay down on the bench, making sure your head and neck is supported. With the weights in your hands, and arms out to the side at a 90-degree angle, push the weights up over your chest, straightening your arms. As you raise them up, exhale. Inhale as you bring them back down to the 90-degree angle. Do 12 reps.
Mountain Climbers: Cardio burst!
What’s a workout of the week without a cardio burst? Time yourself for a full minute of mountain climbers to top off the first round of the circuit. In a straight-arm plank position, bring one knee into your chest. Quickly switch legs. Continue!
Do this three times, and you will have a fabulous total body workout, while showing the boys who’s boss. If you ever have any questions about your form, or how to use the pulley machine, feel free to ask any of the fitness attendants or trainers! We’re more than happy to help.
PS… how’s that Ultimate Challenge coming?
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