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Spring into Shape

It’s getting close to that time of year again where the long jeans get put away in favor of flowy skirts and short shorts. And though late spring/summer seem a millennium away, it’s never too early to start preparing. So get on a pair of your favorite workout pants and a comfy workout tee and complete this full body workout with me!


Warm up

What I like to do to warm up is some old-fashioned jumping jacks — about 50-100 depending on your endurance level! These are perfect to getting your heart pumping and warming up the entire body.

After the jumping jacks I go into high knees, which not only is an awesome move when doing HIIT workouts, but it’s just as effective in getting that heart rate up for maximum fat burn potential. About 15-20 is a good range.



I typically like to work on my legs once I’m all warmed up, and these next few excercises help tone up your calves and those infamous thighs!

Lunge n’ Kick: Essentially what you do is choose a leg to do a backwards lunge in and as you go back into starting position, kick that leg you put backward up, as if you were kicking a board. Do it about 10-15 times on each leg. Repeat!

Jump Squat: This one really gets your heart rate going! Start with your legs together, go into a deep squat about shoulder width apart, and then jump back so your feet are together again. Quickly go into another squat and repeat this 15- 20 times!

Thigh Crusher: For this one, lie on your side and have your legs straight. Lift your top leg and  bring it back down to where you started; then repeat for 15-20 times. Don’t forget to turn over and do the other side!



Double leg lifts: This well-known exercise really does create results! Lay on your back and simply lift your legs up, keeping them as straight as possible, then drop them about an inch above the ground and repeat. For an easier version, keep your hands under your butt to maintain comfort; for a harder variation, put your arms behind your head. This exercise will work both your bottom and lower abs.

Roll up and V-Crunch Combination: Maybe I’m crazy, but this is my favorite ab workout. Start out lying flat on your back and then lift up to touch your toes using only your abdominal muscles. Then as you lower yourself, lift your legs straight up and go into a v-crucnch (meaning to lift your upper body up so you look like a v).



Chair dips: This is a good one — no excuses for not having any dumbbells in your room! Grab a chair (or even use your bed) with your fingers forward and your back straight, then dip your body down and lift with your arms. It really works out those muscles I bet you never knew you had!

Side Plank: Go into a side plank (like in the picture above) either on your elbow or with your arm straight (for a harder variation) and hold for 30 seconds on each side.


Hopefully by the time you’re done with this you’re sweaty, your heart is pounding, and you feel fantastic inside and out! Keep up the good work, collegiettes!


A Few Tips:

* Remember to breathe in through your nose and out through your mouth. Specifically, when you’re exerting energy, breathe out, and when you’re returning to rest, breathe in!

* Stay hydrated! This is super-important! Drink about half of your body weight in ounces of water. A lot of the bloating women experience is due to water weight. When your body is dehydrated, it retains as much water as it can — meaning that your stomach might not actually be as bloated as you think it is! Try drinking some water and watch some inches shrink away.

* HAVE FUN! Working out should be something you look forward to because you like how your body not only looks but also feels. When you work out to lose weight, what happens when all the weight is lost? The goal is lost too. Make a goal that makes this into a lifestyle change, and you’ll not only see the pounds melt away and your muscles tighten but also your smile get brighter each day!


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Ana Valentin is a freshman at William Paterson with a wrong major in Environmental Science but will be transferring in the spring to Elementary Special Education and English Creative Writing, She has a burning love for all things glitter, beautiful, and fashionable. You'll probably find her in the student cafe sucking down a machiatto. If you do, feel free to say hello. She likes those too.
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