Sample Workouts

Sample Workouts


Campus Recreation is offering sample workouts of various skill levels to inspire and transform your gym experience. These workouts are easy to follow with exercise technique links embedded into each document. There are spaces for you to record the number of repetitions, time, or weight that you used during the workout to help you keep track of your progress. All exercise descriptions and videos are found on the ACE fitness Library. We have also provided modifications to all exercises to accommodate everyone who chooses to use the workouts.
 
When choosing the amount of weight for the lifts, we encourage you to start with a lighter weight and establish good form for any movements that may be new to you. Once you have a strong foundation, we recommend a weight that causes you to feel fatigued after your desired repetition range. To build lean muscle this range is between 12 and 15 reps per exercise, and for bulk muscle this range is between 8 and 10 reps per exercise.
 

Upper Body Workouts

Training the upper body helps to increase muscle strength and endurance in your arms, back, chest, and shoulders. Increasing strength in these regions can help to improve posture and decrease the risk of injury.
 

Beginner - This beginner workout is 45 minutes long & emphasizes the shoulders, biceps, & triceps with each circuit.
 
Intermediate - This intermediate workout is 45 minutes long & utilizes supersets to build stronger biceps, shoulders, & triceps.
 
Advanced - This advanced workout is 45 minutes long & uses a push and pull approach to build a stronger chest & back.

 

Lower Body Workouts

Training the lower body helps to increase muscle strength and endurance through the legs, hips, and glutes. Increasing strength in these regions helps to improve balance, decrease the risk for falling, and decrease the risk of injury.
 

Beginner - This beginner workout is 45 minutes long & emphasizes full range of movement within the knee & hip joints.
 
Intermediate - This intermediate workout is 45 minutes long & uses supersets to build stronger quadriceps, hamstrings, & glutes.
 
Advanced - This advanced workout is 45 minutes long & challenges both your leg strength and balance by building your agility & power through explosive movements.

 

Full Body Workouts

Training the full body at once is great for anyone who may have limited time for weight training in their schedules. Additionally, training the whole body at once increases the calorie burn associated with the workout. As a result, some of the movements may be more challenging.
 

Intermediate - This intermediate workout is 45 minutes & pushes you to your limits by counting the amount of time that goes by rather than the number of repetitions completed. The goal is to reach fatigue in an exercise by the third set.
 
Advanced - This advanced workout is 45 minutes long & uses to supersets to push your whole body to its limits.

 

Core Workouts

Training your core helps to increase strength and endurance in your pelvis, lower back, hips, and abdomen. Increasing strength in these regions helps to improve posture, balance, and efficiency with everyday tasks.
 

Beginner - This beginner workout is 45 minutes long & emphasizes hips, obliques, and abdominal muscles.
 
Intermediate - This intermediate workout is 30 minutes long & emphasizes oblique and abdominal muscles.
 


 
If you have questions about where to start you can book a free wellness consultation with Campus Recreation. Personal training is also available if you require further recommendations more specific to your needs.