Where Exceptional Begins

Top 5 Workout Routines


Posted on February 20th, by Courtney Reese in Athletics and Intramurals. No Comments

We’re college students, so let’s face it, we love to go out; whether it’s a quick run to Taco Bell or at a sit down restaurant aiming for those half price appetizers. Sooner or later, it starts to catch up, especially since parents aren’t around to deny anything from you. During my time here at Mount Union, I grasped some really cool workout routines that can help me stay in shape. Thanks to my track coach, he shared them with me, and now I would like to share them with you!

5. Crunches… On an Exercise Ball!
By doing crunches on an exercise ball, it focuses more on your abdominals, giving you better results. It’s far more effective than doing crunches on a mat (and also less strenuous).

4. Swimming Laps
Hop in your campus swimming pool and take a couple strides back and forth. Swimming is one of best exercises, since you are using your whole body. Every part of you is benefiting from it. Maybe even try treading water without the use of your hands to intensify the workout.

3. Walking Sprint
Go for a run outside, preferably in nice weather. And by run… I mean RUN! Sprint as hard as you can for 10 seconds and then walk for one minute. As soon as the one minute is up, go right into a hard, full out 100% sprint for another 10 seconds. By doing this for a time laps of 12 minute minimum, not only does it help keep you in shape, but it can also help accelerate your metabolism.

2. Fartlek Run
Funny name right? It’s actually the second best thing you can do to help maintain fitness. “Fartlek” is Swedish for “speed play.” You can either do this workout outside or on a treadmill. It combines continuous training with interval training. You run at a steady pace for 1:30 then sprint at 90% for 30 seconds. Do this for 25 minutes. It helps with toning your legs and also increases your stamina.

1. Scott Thomas Circuit (2x)
A past coach of the track and field team designed this workout. By doing this circuit two times through, it gets your heart rate up and also burns many calories. Make sure to take a quick three to five minute break in-between the two sets. Finish through a set before you take any breaks, no cheating!

  • 10 Pushups
  • 20 Seconds of Prone Stability
  • 20 Sit-Ups
  • 10 Lateral Ankle Hops
  • 20 Mountain Climbers
  • 20 Seconds of Left Lateral Stability
  • 15 Leg Lifts
  • 10 Split Squat Jumps
  • 10 Good Mornings with Medball
  • 20 Seconds of Right Lateral Stability
  • 15 Russian Twist Sit-Ups with Medball
  • 10 Burpees with Pushup
  • 15 Medball Overhead Presses
  • 20 Seconds of Medball Overhead Hold
  • 15 Reverse Crunches with Medball
  • 2x Ankle Hop Dot Pattern (Form a square in one direction, then the opposite direction)
  • 10 Lunges
  • 20 Seconds of Pushup Stability
  • 15 Seconds of Superman Stability
  • 5 Regular Squats – 5 Jump Squats - 5 Drop Squats

And, those are the top 5 workouts that will help you stay in shape. They won’t be easy, and they will burn, but all of it is totally worth it. Stay motivated and positive. Be Fit. Be Healthy. Be Happy.





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