Your Weekly Workout with Sarah and Rachel- Week 1

Rachel Luehrs, National Track and Field qualifier and personal trainer has developed a week-long work out for you collegiates™ that you can do to get in shape and feel great! First, she tells me that a person, “can’t spot reduce.”

“Work out your total body, but add more activities to your routine to focus on what you need to get toned. You want better abs? Do more cardio, EAT HEALTHY, and then do your ab work-out,” Rachel said.

Day One:

• Warm up, stretch out
• Walking lunges – 2 sets of 10 (each leg)
• Hip Abduction/Adduction machine – 3 sets of 8
• Circuit – do each 3 times without stopping
• 15 bodyweight squats with weight
• 1 minute of jump rope
• 10 bicep curl to press
• Walk/jog 5 laps on upstairs track of gym
• 3 sets of 25 crunches
• Stretch!

Day Two:

• Warm up, stretch out
• Push ups – 5,10,15,15,10,5 – take 30 seconds between each amount
• Overhead tricep extensions OR tricep kickbacks – 3 sets of 8 for each arm
• Overhead medball throw against wall – 3 sets of 10
• Cycling bike – go for 20 minutes straight (or more!)
• 1 minute tough resistance
• 3 minutes of no resistance, cycling as fast as you can
• Stretch!

Day Three:

• Walk, jog around Vander Veer OR run up the hill in front of the Chapel – 3 sets of sprinting up 5 times in each set

Day Four:

• Warm up, stretch out
• Circuit – do it 3 times!
• Bodyweight squats – 15 OR lunges – 10 each leg
• 50 jumping jacks
• Donkey kicks – 20 each leg
  • Leg extension machine – 3 sets of 10
  • Calf raises – normal speed calf raises for 25 seconds, then 10 seconds at a fast pace
  • Walk a lap around the track, then repeat the calf raises 1 more time
  • Abs – do each 2 times!
  • 30 crunches
  • 30 toe touches
  • 30 bicycles

Day Five:

• Warm up, stretch out!
• Pushups – 10, 15, 10, 15 – 30 seconds between each one
• Circuit – do each 4 times!
• Fire hydrants – 15 each leg
• Run 2 laps around the track
• Tricep overhead extensions – 10 times
• Jump rope – 30 seconds OR jumping jacks – 30 seconds
• Abs
• 30 crunches
• 30 pick-pockets
• 10 fluttering
• 30 baby makers
• Stretch!