Manageable Midterm Workouts

If midterms are stressing you out, don’t worry! Here are four effective workouts to relieve the tension building in your body!

Secure 45 minutes out of your day to have some gym time for yourself! 

I use an app called “IntervalTimer” and set 40-second intervals to help me finish my workouts fast.

If you are unsure how to perform the workouts then just search on YouTube the name and there will be tutorials. 

1. Full Body Workout Leg Focused: 

Four super sets!

4 sets of 12 reps

• Gobblet squats
• Straight bar shoulder press 

4 sets of 15 reps

• Kettlebell swings 
• Burpees

3 sets of 15 reps

• Dumbbell bench step up 
• Renegade rows

4 sets of 20 reps

• Jump squats 
• Biceps curls (10 each arm) 

2. Full Body Workout Back Focused:

Four super sets!

4 sets of 12 reps

• Close grip pull-down 
• Arnold dumbbell press 

4 sets of 10 reps

• Standing underhand row 
• Lat pushdown with cable straight bar

4 sets of 8 reps

• Sumo squats w/ kettlebell 
• Kettlebell swings 

3 sets of 30 seconds each 

• plank forearm 
• bicycles 
• leg lifts 

3. Conditioning (this workout takes more than 45 minutes) :

• 15 minute HIIT spin ride (ride to your favorite music)
• 10 minute row machine 
• 10 minute run or fast walk

Circuit 1:

2 sets of 1 minute each exercise 

Perform consecutively until you finish all four, rest for one minute then begin the second round.

• Banded crab walk
• Dumbbell burpees 
• Box jumps 
• Banded jump squats 

Circuit 2:

2 sets of 1 minute each exercise 

Perform consecutively until you finish all three, rest for one minute then begin the second round.

• Banded lateral walking lunges 
• Push-ups
• Jumping lunges 

Core:

3 sets, 30 seconds each 

• Leg lifts 
• Shotguns 
• Butterfly sit-ups 

4. Full Body:

3 sets of 10 reps per leg

• Donkey kicks 
• Kneeling banded squats 
• Fire hydrants 
• Glute bridges
• Seated abduction 
• Walking lateral lunges 

4 sets of 10 reps superset

• Dumbbell kickback 
• Dumbbell curls

4 sets of 10 reps 

• Wide grip lat pull-down

4 sets of 10 reps  

• Single-arm pull-downs 

3 sets of 10 reps super sets

• Assisted pull-ups 
• Push-ups 

2 mile run 

You got this!

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