K.E.P.T. You Fit

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard .

In the Rec center, it sometimes can be more challenging to find a space to do plyometrics than the workout itself, especially if you come at prime time. With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

• by the staircase
• near the ping-pong tables (watch for flying balls)
• outside the activity center
• down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A Men’s Fitness article in the October 2012 issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10 workout works wonders on its own, but if you’re looking for extra total body conditioning, here ya go!

• 20 squats
• 20 reverse crunches
• 20 triceps dips
• 20 alternating lunges
• 20 leg raises (laying down)
• 20 biceps curls
• 20 squat jumps
• 20 v-sits
• 20 lateral raises

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Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate). First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points, they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun .

They hope to release it between March and April of next year; it’ll be a compact version of FitBit and in motivating colors (red, black, blue). I was contacted about trying SlimKicker and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… .

Tags: Burpee, diet tracker, Fitbit, fitness, fitness tracker, Health, HIIT, men's health, Oakland university, ou campus rec, Physical exercise, plyometrics, Push-up, recreation center, Shopping, SlimKicker, Sports, Spring break, workout wednesday