Anytime Fitness & Wellness Resources

With limited access to gyms and workout facilities, Campus Rec wants to support your health & wellness by providing various resources. We encourage you to use this page whether you are currently home, quarantining on-campus, or just need guidance in your overall wellness routine.

Please contact Jenna Mayer for questions or additional assistance. 


 

Anytime Fitness Guide

At-Home/Dorm Room Sample Workout Plan

*Set/Rep Quantities in the following workouts are suggestions based on fitness resources from the American Council on Exercise (ACE). Please adjust your sets and reps accordingly to your experience with exercising. If you would like more insight about how many reps you should be doing, please see the link below.

How Many Reps Should You Be Doing?

  • Beginner: 5-10 reps
  • Intermediate: 10-15 reps
  • Advanced: 15-20 reps 

Chest/Triceps

Exercise

Sets*

Reps*

Resistance/ Weight

Push-up

3

10

bodyweight

Inchworms

3

10

bodyweight

Lying Chest Flys

3

10

any resistance 

Lying Narrow Chest Press

3

10

any resistance 

Lying Pullovers

3

10

any resistance 


Download the Full Google Document version & edit it to your liking (includes additional resources to switch up your routine)!

To download - click link above, sign-in with your Princeton G-Suite account, click "File" > "Make A Copy" or "Download > Word Doc"

Resistance Band (Hip Circle) Exercises
  1. Slow Squats
  2. Monster Walks
  3. Lateral Walks (Side Steps)
  4. Glute Bridge
  5. Clamshells
  6. Side-Lying Leg Lifts
  7. Side-Lying Leg Circles
  8. Side-Lying Leg Swings
  9. Butterflies
  10. Frog Pumps
  11. Standing Glute Kick Back
  12. Donkey Kicks
  13. Fire Hydrant
  14. Reverse Lunge
  15. Curtsy Lunge
  16. Walking Lunges
  17. Single-Leg Glute Bridge
  18. Standing Abductions
  19. High Knees
  20. Wall Sit
Training Styles

EMOM

  • EMOM workouts, otherwise known as “Every Minute on the Minute,” are a fun and creative way to manipulate your work-rest ratio during workouts. A predetermined number of reps are assigned for each set, and they must be completed in a minute. If completed faster, a longer rest break may be taken. If the exerciser moves slowly, however, he or she will have a limited rest break before the next set.
  • If the goal of the EMOM workout is endurance and a metabolic challenge (as demonstrated in the workout below), select a number of reps and resistance for each exercise that should take just under one minute, allowing for very short rest breaks. If strength is the goal, select only a few heavy reps for each set, and the rest break will be built right in. You could also set a higher time limit and choose a series of exercises to fit into that time and repeat for several rounds.
    • Here’s a sample workout: 5 box jumps, 10 dumbbell rows, 10 push-ups, and 20 skater leaps in three minutes for 10 rounds.
  • As you can see, one of the great benefits of EMOM workouts is that they are easily modifiable for any level of fitness and can be completed in a short amount of time. This is particularly helpful when you only have a moment to squeeze in a quick yet effective workout. Your options are limitless with this type of workout and fun and hard work are guaranteed.

Increased Time Under Tension (TUT)

  • Time Under Tension (TUT) refers to the length of time a muscle is contracting against an external resistance.
  • Muscles generate tension to move an external load—contracting a muscle for longer periods of time will yield higher levels of both mechanical damage and metabolic fatigue. A traditional set of 10 reps performed at a standard speed of one to two seconds lengthening and one to two seconds shortening may only take 15 to 20 seconds. Slowing the movement speed down to a four- to six-second lengthening phase followed by a two- to three-second shortening action for the same 10 reps can increase the amount of TUT up to 90 seconds and cause the necessary mechanical damage and metabolic fatigue that results in muscle growth.

AMRAP

  • AMRAP, or “As Many Rounds/Reps As Possible,” is a type of high-intensity interval training that has grown in popularity in recent years—and for good reason. These short, challenging metabolic-conditioning workouts are fast, fun and effective.  The “reps” version of AMRAP involves selecting only one exercise and a time constraint. For example, completing as many push-ups as possible in a five-minute time period. This is a great tool for training and measuring your clients’ muscular endurance (and mental fortitude!) over time. The “rounds” version of AMRAP can make up an entire express workout. Simply select a short series of exercises and a defined number of repetitions for each one. Set a time constraint and have your client perform the complete series of exercises as many times as possible. 
  • The Benefits
    • Fun 
      • Clients enjoy the challenge and the ability to pace themselves, and, if done in a group, the competition and camaraderie of exercising with other participants. 
    • Scalability 
      • Any exercise can be selected based on your individual client’s ability level and he or she has complete control over the pace of the workout. AMRAP is also great in a group format because every person in the group can move at his or her own pace, yet still be motivated and challenged by the speed of others.
  • Measurement
    • Completing the same AMRAP workout again over time is a great tool for measuring a client’s progress in developing muscular endurance and cardiovascular capacity.
  • A Word of Caution
    • As a health and fitness professional, AMRAP workouts are some of the hardest to coach. Encourage your clients to “push their limits,” even as you ensure that they maintain proper form throughout. It is essential to pay close attention to form and movement mechanics, especially toward the end of the workout (when fatigue can cause form to suffer), and know when to pull back on the reins.

High-intensity interval training (HIIT)

  • High-intensity interval training (HIIT), defined as alternating periods of high-intensity exercise (85% or higher of maximum heart rate) followed by rest intervals, continues to be one of the most popular exercise trends worldwide. It is important to note that rest intervals do not necessarily mean resting or inactivity, but can include periods of less-intense exercise (e.g., low-intensity resistance sets) and active recovery (e.g., dynamic stretching).
  • The key to safe and effective HIIT programming is to acknowledge that each person has different baseline fitness. What is defined as high intensity for one person may be either too intense or not challenging enough for someone else. The key is to determine how high intensity is defined for each individual, and then modify your training methods and exercise intensity for each client or participant.
  • To achieve the goal of HIIT modification, start with a review of the three key programming variables associated with HIIT:
    • Intensity (how hard)
    • Volume (how much or how long)
    • Rest periods
  • A couple things to keep in mind:
    • Intensity and volume are inversely related. The higher the intensity of the exercise, the shorter the all-out work or high-intensity interval will be.
    • The higher the intensity of the exercise, the longer the rest period will be.

To modify HIIT, use training methods that keep clients active and heart rate up, and focus on specific muscle groups at one time instead of focusing solely on the intensity or effort of exercise.

Stretching & Recovery

Exercising and engaging in physical activity has plenty of benefits mentally and physically.  But it is also important to focus on stretching and recovery of your muscles.  Matt Bryzcki, Assistant Director of Campus Recreation, Fitness is the author of A Practical Approach to Strength and Conditioning (5th edition)
Below are various areas of recovery to focus on that Matt has elaborated on.

Flexibility Training: What is it?

Flexibility is best defined as the range of motion throughout which your joints can move.  The best way to maintain - or improve - the range of motion of your joints is to perform specific stretches to elongate the surrounding muscles.

Stretching and Injuries

For many years, it had been thought that pre-activity stretching reduces the risk of injury.  The belief wasn’t based on any research but it seemed reasonable to assume such.  As it turns out, there’s scant research on the effects of pre-activity stretching on the risk of injury.

Stretching and Performance

Another long time assumption had been that pre-activity stretching improves performance.  Again, this belief has been based more on a “gut feeling” than on scientific research.  To date, in fact, no study has shown that pre-activity stretching improves performance. 

Stretching vs. Warmup

The research regarding the need for a warm-up is inconclusive.  Some studies have shown that performances with a warm-up are better than those without a warm-up; other studies have shown that performances with a warm-up are worse or no different than those without a warm-up.  Nonetheless, a warm-up has both physiological and psychological importance.

Stretching Strategies

Although your [Range of Motion] ROM may be limited by the factors that were mentioned previously, it can be improved through flexibility training. Like all other forms of physical training, flexibility training has certain components that must be incorporated to make it safe and productive. These components can be crafted into strategies that will permit you to improve your range of motion with a lower risk of injury.  Ten strategies on stretching (.pdf).

Other resources about recovery

Post-exercise nutrition tips from Campus Recreation.

Workout of the Week Guides

Videos have a series of exercises with up to 3 options per exercise to follow at your own discretion.
Episode 1: Instagram | Facebook
Episode 2: Instagram | Facebook
Episode 3: Instagram

Anytime GroupX Classes & Mindfulness

The resources listed below include recorded classes or specialty workout/mindfulness videos. They can be accessed at anytime, but require a current PU NetID or PU Google Suite login.  Faculty, staff and graduate students can request a Princeton University google G Suite account.

10 Minute Workout Videos
Class Instructor Description Equipment/ Resource
Abs Kara 10 min video to strengthen abdominal muscles. Offered through Media Central.
Legs & Glutes Kara Strength exercises for the legs & glutes. 10 min workout.
Upper Body Kara Focus on back, shoulders, chest, triceps.  
Warm-Up Kara Use this warm-up before 10 min videos or any workout.  
Core & Balance Kara Create stability for improved performance or for everyday activities.  

 

Barre
Class Instructor Equipment
Barre 4/8/20
Barre 6/10/20
Barre 6/17/20
Barre 7/22/20
Olivia
Olivia
Olivia
Olivia
Light dumbbells (water bottles, canned goods).

Must use Princeton G Suite.

Mindful Meditation

Recorded mindfulness sessions. Learn to relax easy tools to self regulate, relax, and stay calm. 

 Tricia

Must use Princeton G Suite.

Pilates
Class Instructor Equipment
Pilates 5/6/20
Pilates 6/10/20
Pilates 7/22/20
Doreen
Doreen
Doreen
Resistance band (old hosiery, knit scarf), light dumbbells (water bottles, canned goods).

Must use Princeton G Suite.

Yoga
Class Instructor Equipment
Yoga 3/31/20 
Yoga 6/9/20
Yoga 6/15/20
Yoga 6/30/20
Angela
Angela
Ruth
Angela
Yoga mat optional.

Must use Princeton G Suite.

Les Mills On-Demand

Les Mills On-Demand is offering FREE classes for a limited time!

Additional Guides & Resouces

Outdoor Spaces On and Around Campus

Outdoor Space on Campus
Go to the following locations to get active while you can on Campus:
Poe Field
Finney & Campbell Fields
Outdoor Running Track


Princeton Routes & Trails
Looking for places to adventure around Princeton? Take a walk, jog, run, bike ride on Princeton Running Club's routes. Download the Strava app on your phone and it will help you navigate around town.

Meditation and Breathing

Tricia Adelman, Campus Recreation's yoga ambassador, has chosen to share her top 5 meditation benefits:

 1. Nervous System self-regulation.

Whether you’re feeling stress/over-stimulated or disengaged/shut down, within a minute or 2 into your meditation practice where you are breath focused, your nervous system will be met where it’s at and gently persuaded into a more harmonious homeostatic neutral territory.  This will consequently help with blood pressure, circulation, hormone regulation, impulse control and vagal nerve toning. 

2. Neuroplasticity.  

A daily meditation practice stimulates the brain in ways that “exercises” its ability to adapt and adopt new behavior patterns...in essence, meditation makes neural pathways more malleable for intentional change and growth (makes it easier to create new habits, and replace maladaptive behaviors/bad habits).

3. Helpful for Anxiety, Depression, ADHD and ADD.

A consistent daily meditation practice is essentially attention training for your brain, which changes grey matter volume to reduced activity in the “me” centers of the brain to enhanced connectivity between brain regions.  Consequently, “exercising” the brain in more fully functional operating systems of pattern.  

*This is not at all to say the need for medication is obsolete. Any and all decisions regarding medication should be discussed with your prescribing doctor. 

4. Self Agency/Empowerment.

The ability to redirect your reactive moments creates an empowered sense of agency for ones life. Meditation teaches us to prioritize the pause.  Prioritization of taking that pause creates space. Space creates perspective.  Perspective creates objectivity.  Objectivity breeds a more balanced inner environment where we are less likely identify with and/or feel isolated by circumstances.  The shift that meditation trains the brain towards is the difference between feeling you are on stage with the everyday drama of your life, and replaces it with feeling you are in the audience watching the drama play out with director abilities to discern.

5. Resilience.

A daily meditation practice teaches us to compassionately observe our thoughts, feelings and physiological experiences.  The alternative (as humans) is a default modality of avoidance behaviors, projection and displacement of our frustrations, disappointments and fears. The power of the pause that is learned in meditation builds the courageousness required to stand in the truth of each moment as it arises, without needing to flee from it or requiring it to be different - and that creates resilience and a nurtured sense of Self that will positively affect and direct your entire life.

Favorite Breathing Technique

Navel Breath:

  • Open palm to the belly button.
  • Close eyes.
  • INHALE to the count of 4.
  • EXHALE to the count of 4.
  • Expand from navel center out in all directions with each inhale.
  • Slowly return home to the navel center by the end of each exhale.
  • Nostril breath is most effective, as it will naturally slow you down. 
  • *make the exhale a 5 or 6 count if you’re feeling escalated, otherwise keep it even.
Hiking Resources & Essentials

The National Park Service offers a park finder on their website.  To find a park or hiking trails near you, check out their website.

Some trails close to Princeton’s campus include the Billie Johnson Mountain Lakes Preservation and the Delaware Raritan Canal Trail aka the Towpath.

To find other trails in the Princeton area, you can use Outdoor Action’s website.

Top 10 Hiking Essentials by REI

  1. Navigation: map, compass, altimeter, GPS device, personal locator beacon (PLB) or satellite messenger
  2. Headlamp: plus extra batteries
  3. Sun protection: sunglasses, sun-protective clothes and sunscreen
  4. First aid: including foot care and insect repellent (as needed)
  5. Knife: plus a gear repair kit
  6. Fire: matches, lighter, tinder and/or stove
  7. Shelter: carried at all times (can be a light emergency bivy)
  8. Extra food: Beyond the minimum expectation
  9. Extra water: Beyond the minimum expectation
  10. Extra clothes: Beyond the minimum expectation
Biking: Safety & Activity Idea

The Princeton University’s Department of Transportation shares some important reminders for when you are biking! 

  • It’s always strongly recommended to wear a helmet while biking on campus, roads or anywhere you go!
  • Make sure to maintain a safe and responsible speed at all times.
  • Ride in the direction as traffic (“Bike to the right”).
  • Use hand signals before turning:

Need an activity idea to help get your points in?

  • How fast can you complete a 6k bike ride? 
    • 6 kilometers is approximately 3.7 miles.
    • Use the maps on your phone to find a 3.7 mile route in your area! 
    • If you’re in the Princeton area, check out these bike trails.
    • You can also utilize a stationary/spin bike if you have access to one!

Take Care of You Mental Health

PDF iconTaking Care of your Mental Health from University Health Services.
Use this guide to check-in with yourself, as it is a disheartening a stressful time during the COVID-19 Pandemic.

To view the responses go to Ask the Experts: Virtual Fitness Q&A

Fitness Articles

Nutrition Articles