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December 15 2015

Take A Break – Get Up! Get Moving! – Great Study Break Workouts by Sarah Kaiser

collegegifAre finals consuming your life? Are you having a hard time fitting in the time to make it to your spin, yoga, or other fitness classes between study sessions? You shouldn’t have to put aside exercising during the last week of cranking out work. Personally, it stresses me out when I don’t get a workout in at least four times a week, and sometimes my days are a lot busier than others, so I try to minimize my time working out, but maximize what I get out of it.
ABS Pancakes
My favorite type of quick workouts are full body workouts that can take any where from 15-30 minutes, and you feel all the burn of a spin class. I follow instagram accounts such as @FitnessFashionandFare, which is an account made by two former female D1 athletes who post great quick workout routines. Here are a few straight from their account:
burpeegifWorkout 1
On the minute:
Every minute do..
3 burpees
5 pushups
10 squats
Rest for the remainder of the minute, go for 15 minutes!

kettle ballWorkout 2
20 kettle bell swings
20 push ups
20 kettlebell swings
20 sit ups
20 kettlebell swings
20 squat jumps
Repeat 4x

 

(featuring our own Ximena Iglesias!)

Workout 3
20 Sumo Together Squats (in and out=1 rep)
10x weighted burpees
20 squat to press with weights
40 split jumps
Set timer for 5 minutes and see how many rounds you can do.
After time is up take 30 second to 1 minute rest and then repeat 2-3 more times!
(Promise you will not be able to feel your legs for the next few days)

Also I love going on to http://www.allathletestrain.com/ and looking up her ebook for female athletes which includes ab circuits, body circuits, long distance runs, and sprint workouts!
WonderwomanrunSprint workouts are a great way to get in cardio without going on long runs that are time consuming. All you have to do is find a field or a track and you are good to go! Here are some great sprint workouts that take 20 minutes or less! Here are some great sprint circuits to get the heart rate up and whip you into shape!
Manchester run:
Duration: 20 Min
20 100 yard sprints on the minute
first 10 100 yard sprints are to the other end line in 25 seconds and back in 35
starting at the 11th sprint, you are going down in 24 and back in 36
keep taking off a second each round until you are at 15 seconds going down and 45 coming back
Beginners: Gradually build up to the 20th through practice! The first 10 are a really good workout and if you are only doing half then try to pace them faster than 25, preferably at 20!
300s
Duration: 10 minutes
Do 3 300 hundred shuttle runs to the 30 and back
aim for time under 1 min 10 sec
Rest for a 1 min and 15 sec. after each
Mixed paced runs:
Find a field and do 6 laps of jogging the end lines and sprinting the sidelines
Treadmill circuit
Duration: 32 minutes
1 min at speed 4.0
1 min at speed 7.0
1 min at speed 8.0
1 min at speed 9.0
Complete 8 rounds

Working out is especially good to do during finals time because there are many health benefits that will help with studying. Remember, don’t push yourself beyond your usual workouts.  Now is not the time to get injured!  Also, remember to combine your workout with healthy eating and hydrate frequently to give your body the fuel it needs and replace lost fluids.

headstandgiphyStudies have found that exercising helps with memory retention, increases focus and concentration, improves mood and relieves stress. This gives you all the more reason to work out because you will be able to study better from the increase in focus and memory retention, along with the decrease in stress. So get up out of your seat and hit the gym because you deserve it!

Read more by Sarah:

Finals Fashion – Great Library Looks

The Confident Girl’s Guide to Golf 

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