College workout plan to Fight the Freshman 15 – Part II: The Workout

College Workout Plan 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:

  1. Motivation - so you actually keep at it
  2. College workouts that are quick enough that you can squeeze in, but still effective
  3. 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

The Warm-up

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:

Begin by choosing a weight you can lift 12 - 15 times. Keep a workout log and try to add 5% to this each week.

EXERCISE SETS/REPS TEMPO
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!

If you want a complete workout and nutrition program that includes 14 weeks'-worth of proven workouts created just for women, become an FtheFreshman15 member!

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2 thoughts on “College workout plan to Fight the Freshman 15 – Part II: The Workout

  1. Aw, this was a really good post. Taking the time and actual effort to produce a very good article… but
    what can I say… I put things off a whole lot and never seem to get nearly anything done.

    • Abbie,

      So happy you liked this post! I am sorry you seem to have trouble finding time to workout… many women struggle with this same issue! Instead of trying to “find” time though, perhaps if you made it a part of your regular schedule, and treated your workouts the same as you do other priorities in life like work, school, and social functions, it would be easier to get done! I personally find that I never really “have time” for my workouts, but that I must MAKE time for them… they are MY time for myself, and make me feel so much better inside and out! You deserve to feel great, so make sure you give yourself that time to do so. :)

      Check out my free 2-week workout guide — there’s an “at home” version that’s designed for women just like you who find it hard to get to the gym! if you like the 2-week guide, you should also try my 14-week program. (The tabs at the top of this page will take you there — just click on the “free quickstart 2-week program” tab, or on the ‘”Complete college workout program” tab!

      The workouts are fun, and don’t take up too much time to incorporate into your every day schedule :)

      Best of luck, and please don’t hesitate to email me with any questions at Jill@ftf15.com!

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