It’s that time of year when Gusties are welcomed back to the hill by award-winning caf food and trays of frost-your-owns.

Between daily caloric temptations and the busy schedules of the average college student, it can be difficult to find time to stay in shape and fight off that third-year thirty. If you’re looking for a quick and effective way to fit in a killer workout, then circuit training is the way to go.

By focusing on short bursts of high intensity exercises you can burn fat, gain muscle, and still have time to watch three episodes of Law & Order before starting your homework.

Follow me to Lund Center where I’ll walk you through a 20-minute circuit routine guaranteed to leave you sore and complaining in the morning.

 

1) Bench press or pushups – max in 1 min

Our workout begins in the weight room with maximum reps of bench press or pushups. If you choose to bench press, use a lighter weight and make sure to grab a spotter. If you came alone, ask a football player to spot for you. At any given moment there is between one and fifteen of them hanging around so that shouldn’t be a problem.

 

2) Squats – max in 1 min

Next we move on to squats. Same as before, remember to use light weights and a spotter.  Keep your knees a little wider than shoulder width apart and make sure your knees don’t stick out from your toes when you squat.  Try to maintain balance by placing your weight back on your heels.

 

3) Pull-ups or pull-downs – 1 min

Take the stairs in the back up to the third floor to get your pull-up on. Grab a bench if you need assistance. If pull-ups are too difficult for you, try holding yourself up in the pull-up position for as long as you can and then slowly letting yourself down.

 

4) Bike or jog – 3 min

Head on out to the cardio center to get your blood pumping with a quick jog or bike ride. No need to kill yourself on this one, but you should definitely be out of breath by the time you’re done.

 

5) Lunges – 2 min alternating legs

Find some space and lunge it out. By now you should be feeling the burn. Make sure that when you go down into your lunge that your knee doesn’t hang out over your toes. Switch legs every time.

 

5) Lunges – 2 min alternating legs

Find some space and lunge it out. By now you should be feeling the burn. Make sure that when you go down into your lunge that your knee doesn’t hang out over your toes. Switch legs every time.

 

7) Bike or jog – 3 min

Get sweaty and keep that heart rate up.

 

8) Tricep extensions- 1 min

Migrate back to the weight room and grab one dumbbell of an appropriate weight. Hold the weight above your head with both hands. Bend your elbows so the weight lowers behind your head. Keep your upper arms straight and your elbows pointed to the ceiling. When you’ve lowered the weight as far as you can, extend your arms back up. Repeat. If you don’t get my description, Google it.

 

9) Leg extensions – 1 min

The leg extension machine can be found on the second floor by the racquetball courts. It’s the closest one to the golf simulator. Place your shins under the pads and use the pins on the left and right side to select your weight. Raise and lower your legs at an even pace.

 

10) Leg curls – 1 min

The leg curl machine is located right next to the leg extension machine. Leg curls are exactly like leg extensions but opposite.

11) Crunches – 2 min

Find a mat and hit the deck because it’s crunch time. There are good spaces available to work on the six-pack both on the first floor by the cardio machines and on the third floor behind the bleachers.

 

12) Stretch

Stretching is the best. Not only is it super important, it feels great. Get some John Mayer up on your iPod, find some personal space, and relax. Make sure to work on all major muscle groups, including your neck and shoulders.

 

Tips

– Stay hydrated by drinking plenty of water during and after your routine

– Perform each exercise with as much intensity as you can to maximize results

– Move between exercises as quickly as possible without running anyone over

– Now pat yourself on the back and swing by the courtyard for a cookie, you’ve earned it.