The “No Gym Required” Workout

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Often, the gym is the last place a person wants to be. Worrying over if your favorite machine has been taken, that you’re going to be asked if “you need yourself a personal trainer?” when you walk into the frat bro infested area of the weight section or you just honestly don’t know how to work the overwhelming amount of equipment available at the Leach, sometimes a change in venue is the best solution. It’s even better when it involves some fresh air on a beautiful day. Seminole Soccer Complex is located just around the corner from the Leach and is left open for students to explore and use. By just bringing yourself (and maybe a friend or two), appropriate workout gear and a water bottle you’ll be set for this simple, but effective workout.

Run Ups

Using the stairs for the majority of this workout, run up, skipping every other step, making sure to use your arms as well. On the way down, hit every step instead of every other. Repeat 3 times before taking a quick break.

Stair Squat

Turning your body to the side, start with both feet on one step. Then, alternating one leg from the higher to the lower step, bring yourself into a squat position, meaning that your weight should be resting in the heel of your foot with your knees never going over your toes. Complete for 45 seconds, rest for 15 second and then complete on the other side for 45 seconds.

Toe Touch

This harder alternative to high knees makes sure that your heart is continuously pumping.  Walking on the side of the field, use the side of the barrier as a form of measurement of how high you should bring your foot up. While alternating legs, continue this move for 45 seconds until you take a short break and move onto the next exercise.

Ankle Taps

Channeling your obliques, lay on your back with your legs bent and feet planted on the floor. The closer you keep your feet towards your butt, the easier it is. The further you place them from your body, the harder it is. Keeping your shoulders off the floor, keep your core engaged while you bring your right hand to touch your right ankle and then alternate, bringing your left hand to your left ankle. Continue this motion for 45 seconds.

Jump Squats

Starting at the bottom of the stairs, try jumping to every other step, lowering yourself into a squat position and using your momentum to continue to the top. Like any squat, keep your weight in your heels, your back straight not leaning forward and don’t bring your knees over your toes. Catch your breath by walking back down then try three more times.

In total for one complete set, do each exercise for 45 seconds, excluding the Run Ups and Jump Squats, which should require running up and down the stairs three times each, take a breather and then move on to the next exercise in the group of five. Go through four to five times to complete the entire workout. 

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