Anytime Fitness & Wellness Resources

*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

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

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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

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.

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

• What to know about exercising in hot and cold weather, presented by the American College of Sports Medicine. 
• Ten things you need to know about Sports Nutrition (Poster), presented by the American College of Sports Medicine. Ten things you need to know about Sports Nutrition (Full Article)
• What to eat before and after a workout, presented by the American College of Sports Medicine. 

Post-exercise nutrition tips from Campus Recreation.

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