FitnessU

Injury-proof workouts

Interval track workouts

Dynamic Warm-Up
Dynamic stretching is done by performing brief, repetitive movements through one’s full range of motion. It’s a great way to prepare for activity and reduce the risk of injury. Perform each movement in an alternating fashion for 12 total repetitions (6 each side). Remember, each repetition should be brief and last no longer than 1-2 seconds.

Knee Pulls
Lift one knee with both arms towards your chest as you simultaneously extend your hips to stretch the glutes and hip flexors.

Foot Grabs
Reach back with one hand and grab the same-side foot. Make sure to grab the top of the foot and not the ankle. Pull to stretch the quadriceps and tibialis anterior (shin) muscle.

Frankensteins
Extend both arms out in front of your body. Keep both legs straight as you swing each towards your hands to stretch the hamstrings. Maintain an upright torso and keep the arms parallel with the ground.

Workout
Most tracks are 400 meters (4 laps = 1 mile). However, there are many different sized tracks. Look for a posting that states how many laps equal 1 mile so that you are aware of the distance travelled. This workout is intended to be performed more than once, as your goal is to move farther in the same amount of time than previously.

Perform the following routine in order. Each exercise lasts 30-45 seconds depending on your fitness level, so you’ll need a watch or smart phone to keep your time. Apps like Nike+ can also track your distance. Repeat the routine 1-3 times, twice a week.

• Jog
• Inchworms
• Side Shuffles
• Forward Lunges
• Run
• Burpees
• Walk (Active Rest)

Inchworms
From standing, bend over and reach towards the ground. Walk your hands forward to the plank position with hands and feet on the ground with hips neutral so that your back forms a straight line. Then walk your feet in toward your hands and stand up before the next repetition.

Alternating forward lunges
Take a larger-than-normal step forward with one leg. Keep your balance as you gently lower the back knee towards the ground. In this position, your legs should each form close to two 90-degree angles. Press the front heel into the ground to extend that knee and exit out of the lunge, bringing the back foot forward for the next repetition. Alternate each leg.

Burpee
From standing, bend over and bring each hand to the ground. Hop back with both feet to the plank position. Perform 1 pushup. Then, hop in with both feet and finish with a jump forward for the next repetition. For a less intense variation, step in and out of the plank position and skip the pushup.

Safety Tip: Avoid running outdoors mid-day or when it’s humid to avoid heat exhaustion.

Static Cool-Down
Unlike dynamic stretching, static stretching is done by holding a position. This will improve flexibility and recovery after a workout. Hold each stretch for 30 seconds on both sides.

Seated Hamstring Stretch
Sit with one leg straight and the other foot tucked inside the thigh of the straight leg. Reach with both hands towards the toes of the straight leg to stretch the hamstrings. Pull the toes of the straight leg towards you to stretch the calf muscles as well.

Seated Glute Stretch
Sit with one knee bent over the other leg. Wrap the knee with both arms and pull towards your chest to stretch the glutes.

— Frankie R., Lipscomb University

Stair workout

Warm up:
(Perform one set of each exercise below)
Toe Taps on bottom Step:
Stand facing the staircase and bring one leg up at a time to tap the top of the bottom step of the staircase. Alternating 20 times for the first set. Immediately following do the same movement but faster so that your feet are quickly moving up and down, perform 50 reps for another set.

Double Step Stair Walks:
Climb the staircase by stepping on every other step slowly until you reach the top of the stairs. Then walk back down. Perform this 1-3 times through.

Hip Flexor Lunge Stretch:
Standing at the bottom of the staircase, about a foot away from the bottom of the first step, take your right leg and step on the second step from the bottom, drop down into a deep lunge, bending the front knee to 90 degrees, feeling the stretch in the left hip flexor. Hold this lunge for about 3 seconds, then switch legs. Alternate the lunges for 20 reps total.

Workout circuit:
On- Off Jumping Jacks: 16 Jacks Total Stand at the bottom of the staircase. Perform a jumping jack, step onto the first step, with both feet planted on the first step, perform another jumping jack on the step. Then step down off the step and perform another on the ground, step back on the first step and repeat. 16 Jacks are to be completed, 8 on the ground, 8 on the step.

Single Leg outer thigh lifts: 8-10/leg
Assume the same position you started in for side lunges. Step your right leg onto the bottom step then lift your left leg out to the side, keeping your knee facing the side, leading the lift with your heel up to engaged the outer thigh/glute. Once you complete 12-16 on this leg, turn and face the opposite direction and perform the movement with your right leg.

Stair Push-ups: 10x
Face the staircase straight on again. Depending on your height bring your hands to a step level that will place your body in a full plank positon, back flat and feet still on the ground and hands on the edge of the step slightly wider than shoulder width apart. Lower your chest to the step until your elbow joint reaches 90 degrees. Your elbows should point backwards to an angle and not come out horizontally from your shoulders. Press yourself back up to the starting plank position.

Single Leg Propulsion Jumps: 10 jumps/leg
Stand in front of the staircase and place your right foot on the first step, pushing through your heel on the step propel yourself upwards bringing the left leg off the floor and the right leg off the step, then return to start position with your right leg on the step and left leg back to the floor. This is essentially a single leg jump. Repeat 10 jumps on the right leg, then switch and jump with the left leg for 10 jumps.

Staircase Mountain Climbers: 20 reps/leg
Assume the same position you started with for pushups but bring your hands directly under your shoulders. Lift your right leg up and bring your right knee into your chest, then place it back and bring your left leg into your chest. Repeat this motion alternating knees for 20 times on each leg.

Staircase Doulbe Step Runs: 1-2 Rounds for beginners and 3-4 rounds for advanced.

REPEAT WORKOUT CIRCUIT:
1-2 Rounds for Beginners and 3-4 Rounds for Advanced

— Samantha C., American University

Small space workout

Tricep dips on chair:
Start by sitting down on the chair and then slowly moving your hands to the sides of the chair and sliding your butt off. Balance with your arms holding you up and your legs bent to support you as well. Be sure to keep your back flat. Your elbows should point back, not out, and you want to push with the palms of your hands. Also keep in mind that the weight should also be distributed to your heels, not your toes. As you push down onto the chair, slowly extend your arms and then dip back down. That is one rep, do 10 reps for 3 sets. To modify, shorten your range, or keep your butt closer to the chair.

Seated Squats:
Start by standing with feet hip width apart and arms relaxed by your sides. Sit down into your chair by bringing the weight into your heels and then standing right back up. Make sure your shoulders are relaxed and your chest is tall. If you want to increase the intensity, you can raise your arms to shoulder height as you lower into the chair. Repeat this 20 times for 2 sets. Sitting down and getting up in your chair with proper form can be a great work out!

Arm pulses:
Stand up tall and raise your arms from your sides. With your palms facing up, pulse up and down. Be sure to open your hands all the way and use resistance. Then, switch by having your palms face down, front, and to the back. Do 15 pulses with your palms facing each way.

Plank Twist:
Start with hands and knees on the ground and a flat back. Curl your toes underneath and lift your knees so you are in plank. Have your shoulders in line with your wrists and keep your head up. Then, lift one arm and bring one knee to the opposite elbow that is released for a crunch. Place the foot and hand back down to a plank for a reset and then switch to the other side. To modify, do this on your knees. Do 10 repetitions for 2 sets

— Eliza S., University of Massachusetts Amherst