This article is part of a 3-part series to help college women avoid gaining weight in college. You’re going to get a great college workout plan designed to kick the freshman 15 in the butt.
Like I said in part I of this college workout series...
A great college workout plan has 3 parts:
- Motivation - so you actually keep at it
- College workouts that are quick enough that you can squeeze in, but still effective
- Nutrition – something that you can also make work with all the late night studying and dining hall buffets
We already covered how to stay motivated. Now, it’s time to get in the gym and start burning fat and shaping your body. Here’s a great college friendly workout plan you can start right away.
The College Workout Plan
Plan on spending about 1 hour 3 days per week on this workout. The basic structure of each college workout looks like this:
- Warm-up – 10 minutes
- Workout – 40 minutes
- Cardio – 5 - 10 minutes
You should begin every workout with a warm-up to lubricate your joints and get your core body temperature up. This prepares your body to do work and greatly minimizes the risk of injuries from things like muscle pulls and joint sprains.
Finally, especially for women, I have noticed that a quick warm-up actually allows the women I train to lift more weight and work harder.
This allows you to burn more fat and transform your body faster and safer than if you skipped warming up.
Here’s a college workout plan you can do to battle the freshman 15
After you warm-up you should do 3 sets of 10 repetitions of each exercise listed below. Aim for taking about 30 second to break in between the sets and the exercises
On your very first set, start with a weight you can lift comfortably 15 – 20 times. Then increase the weight each set. Here are the exercises:
|CARDIO/WARMUP WORKOUT||5-10 MINUTES||Easy pace, break a sweat|
|WARM-UP||10 MINUTES||Relaxed Pace|
|3 WAY SHOULDER RAISES||3 SETS of 10||SLOW|
|DB BENCH PRESS||3 SETS of 10||SLOW|
|TRICEP PUSH DOWNS||3 sets of 10||SLOW|
|LAT PULL DOWNS||3 SETS of 10||SLOW|
|BOX SQUAT||3 SETS of 10||SLOW|
|DB LUNGES||3 SETS of 10||SLOW|
|FROG JUMPS||3 SETS of 10||SLOW|
|STB. BALL LEG LOWERS||3 SETS of 10||SLOW|
|DB SIDE BENDS||3 SETS of 10||SLOW|
|CARDIO WORKOUT||10 MINUTES||Easy pace, break a sweat|
If you keep a fast pace you should be able to finish this in about 40 – 50 minutes. So, keep the intensity high and try to push yourself.
Keep a workout log and record how much weight you lift each set. Next time you come into the gym try to break this record.
How you can continue making progress
As I said above, you should strive to increase the weight you lift just a little bit each set and each week. This will keep your body working hard, burning fat, and improve the look and shape of your muscles. Here’s how to do it.
Since the gym was really designed for men, increasing weight on the exercises can be tricky for women.
For example, most gyms have a lot of 2.5, 5, 8, 10 pound dumbbells, but often the next weights available are 15, 20, 25, 30, 35 lb. and so on. This makes transitioning to 10 pounds easy, after that it can be frustrating.
A lot of women sometimes get stuck breaking records since going from 10 to 15 to 20 pounds is a huge increase in weight relative to what they were doing.
A good trick to get around this problem is to buy a set of wrist weights and strap them to your wrists. You can then add and remove weight to them and then grab a pair of dumbbells.
This allows you to keep gradually increasing your weight and your strength indefinitely. You can add 2 pounds to each wrist, grab a pair of 10-pound dumbbells and be on your way. (You can do this for any exercise on this list, even the box squat!)
There you have it – a great college workout you can start today!