Health and Fitness: Easy Workout, Week 1

Are you getting sick of the fitness centers? Do you need a change in your workout routine or do you just want to try something new? Campus Recreation has what you’re looking for. Campus Recreation operates Lee Hall and Swetman Gym.

In both Lee and Swetman you can throw some hoops.  Lee Hall also offers the pool, which is open everyday for lap swim and free swim. The schedule is posted on the website and at the front desk of Lee Hall. The Del Sarte dance club practices on the third floor of Lee as well as the fencing club. On the other side of Lee Gym, there are racquetball courts.

The best part of these fun activities is that they are all free. All you have to do is swipe your ID card at the front desk of Lee or Swetman and you are free to do what you please. Equipment can also be rented out.
           
It doesn’t end there; Campus Recreation is in charge of the intramural sports as well. There is broomball, badminton, basketball, floor hockey, soccer and a variety of other intramural sports offered. Get a team together and register on IMLeagues. If you’re interested in joining, go on the Campus Recreation page on the SUNY Oswego site. Just look for intramural sports and there will be a calendar of upcoming leagues you can join. During the winter, these are a fun and easy way to stay in shape. Games are usually at night, so they don’t interfere with classes. Again, all intramural sports are free. Add a little excitement in your workout routine.
 
 
Week One Workout:
 
Always begin a workout with some kind of warm-up!
Run in place for 2 minutes
High knees 1 minute- jog in place, but bring knees up high
Butt Kicks 1minute- jog in place, but bring heals to butt
Jumping squats 30 seconds- almost like a jumping jack, but land in a squat
Rock climbers 30 seconds-
 
***Stretch
 
Muffin Top Blaster: Squats with leg raised to the side. As you go into a squat, make sure your knees do not go over your toes. As you come up from the squat raise one leg up and to the side, squeezing at the hip. Do 20 reps, alternating legs.

Chair Lunge: Facing away from a chair, place one foot on the seat. The knee should be at a 90-degree angle. Bend down in a lunge position with other leg. Both knees should be at 90. Push up with leg not on the chair. Do 10 reps and repeat on other side.

Plie Squats With Calf Raises: Spread legs so feet are farther then shoulder width apart. Turn toes outward and go into squat position. Come out of squat and roll up onto toes for a calf raise. Do 15 reps.

Side Lunges: Lunge to the side, but facing forward. If you lunge to the right first, the back leg should stay straight. The knee should not bend. Do 10 reps and repeat on the other side.

Booty Toner: On your back, bend the knees and have your feet flat on the floor. Place hand palm down on your side to help balance. Push the butt up making the body inclined, but straight. Lower butt, but do not drop all the way to the floor. Do 15 reps and to make this more difficult, life one leg up while doing the exercise.
 
Do 3 circuits of these 5 exercises. Stretch well when you are finished.
 Repeat this routine 3 times a week.