Core/Abdominal Workout

This core workout targets all areas of your midsection from your obliques, to your lower abs, to upper abs, and to your transverse muscles. Some of the exercises call for 2 sets to failure, and that means that you perform the exercise until you cannot maintain technique because of fatigue.

Decline Straight or Bent Leg Raise: 2 x failure (Lower Abs)
Lying backwards onthe decline bench and holding the handle, draw both legs as high as possible. Lower your legs and repeat till failure.














Decline Twisting Crunch: 2 x failure (Upper Abs, Obliques)
Lying back in the decline bench, draw your self to your knees and as you come up twist your trunk so that your chest is facing to the left. Drop your body back down and repeat on the other side.


















Toe Touches: 2 x failure (Upper Abs)
While on the floor with your feet straight in the air, try to touch your hands to your toes while keeping the legs in the same position.













Elevated Mountain Climbers: Knee to Opposite Elbow, Knee Wide of Elbow: 2 x failure
(Transverse Muscles, Lower Abs, Obliques)
Start in a push up position and draw your right knee to your left elbow while keeping your body still. Then send your leg back, squeezing your glute (butt) and draw your right knee wide of your right elbow. Place your foot back on the floor and repeat with your left leg





















Physioball Reverse Back Extensions: 2 x 12 (Low Back) After jackknifing your body on the physioball, draw your feet as high as possible contracting your low back. Lower your legs and repeat.

Lower Body Strength Workout

The exercises below target the major muscle groups of the lower body (hamstrings, quadriceps, and glutes). Perform 2 sets of 12 repetitions for each exercise. If you focus on these core exercises, you will strengthen your low back, knees, and ankles while toning and burning calories.

Goblet Squats: 2 x 12












Physioball Hamstring Curls: 2 x 12


















Barbell Box or Bench Step Up: 2 x 8 each leg




















Romanian Deadlift: 2 x 12

Upper Body Strength Workout

The strength exercises below target the major muscle groups of the upper body. If you are just starting, do 2 sets of 12 repetitions for each exercise 2 to 3 times per week. As you increase your strength and efficiency in doing the workout, you can circuit the exercise, which means to do 1 set of each exercise back to back etc... without rest. After completing all exercises, rest 1-5 min and repeat 1 or 2 more times.

The weight used for each exercise should be challenging in the last 2 reps of each set. Err on the side of caution, but once you feel comfortable with the technique, increase continue increasing the weight for the most beneficial results and highest caloric burn.

Upper Body Exercises

Seated Chest Press: 2 x 12










Seated Rows: 2 x 12


Arnold Press: 2 x 12 ( The name is in honor of the Governor of California)


Lat Pulldown: 2 x 12

Exercise of the Week

Bridge Circuit: Perform both exercises back to back and repeat 2 times.
These exercises are for Core Stabilization and will strengthen your abs, low back, hips while improving shoulder stability and posture.

Front Bridge: Lie facedown while resting on your forearms w/ elbows under shoulders and bent 90 degrees, Push onto your elbows and make a straight line from ears to heels. Keep belly button draw tight. Hold for 30sec-1min and rest. Repeat 4 times








Side Bridge: Lying on your side, w/ elbow down from the shoulder. Draw hip up to the sky making a straight line from head to heels. Hold that alignment for 30 sec and switch sides. Repeat 4 times on each side.

Trivia Question

October 27th-30th

What is the best way to lose weight effectively?

A. Cut out in between meal snacks
B. Eat 3 square meals a day
C. Skip breakfast
D. Eat frequent small meals every 3 hour or so

Nutrition Tip of the Week

Perhaps we eat more simply because bathing suit season is over, and we can start hiding excess calories beneath our winter clothes. Whatever the reason, it's important to realize that fall foods (soups, stews, breads, sweet potatoes, butternut squash, apples, pumpkins and all types of greens) can actually be healthier than foods of other seasons. They are typically packed with great nutrients, such as fiber, protein, beta carotene and vitamin C.

Here are a few tips to keep the fall tasty and healthy:

1. Soups are great for you if they're not made with cream or cheese. Just watch serving sizes -- we tend to eat whatever's in our bowls.

2. Stews can be hearty and fattening. Use loads of fresh vegetables, and go light on the meat and potatoes.

3. Avoid unconscious eating while watching football and the new fall TV lineup. Never bring the whole bag or bowl of anything to the couch or coffee table-- pre-measure it in the kitchen beforehand. When it comes to chips, make sure they're baked, not fried.

4. For pizza, watch the toppings--they can double the calories.

5. Celebrate the fall harvest in other ways besides making pies. Apples are low in calories when they're off the tree, not in a pie.

6. If it's gotta be pie, try making pumpkin pie with artificial sweetener, egg whites and low-fat milk. And of course, just have one piece. Keep in mind that pumpkin seeds have about 300 calories per 1/4 cup.

7. Turkey is healthy, as long as you keep it lean and white.

8. Get out and enjoy the fall weather. The air is cooler, the leaves are turning

Fall into Wellness Program

This wellness program focuses on promoting healthy living among Washington College Faculty/Staff. Through the program, we will challenge individuals to sign up and workout 35 of the next 50 days. Each member will be encouraged to do activities including, walking, running, dance, biking, household chores, gardening, weight lifting, etc..., but the key is to be active for at least 30 minutes a day.