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A week in healthy college living

By: Samantha Byrd

Day of the week: Monday


Lower Body Workout

Barbell Squats

5 sets of 12 reps

Smith Machine Sumo Squats

5 sets of 12 reps

Kettlebell Deadlifts

4 sets of 15 reps

Walking Lunges With Dumbbells

50 lunges

Seated/Prone Leg Curls

3 sets of 12 reps

Stair Machine

20-30 minutes

*TIP: With each workout you do, progressively add more weight each set*

Meal plan: 

Breakfast: Smoothie

-8 oz almond milk

-1 cup raw spinach

-1 cup frozen assorted berries

-Half a banana

Lunch:

2 corn thins with peanut butter

Vanilla yogurt topped with granola

Snack:

1 orange

Almond granola bar

Mocha freeze (Dutch Bros)

Dinner:  

Strawberries and cream protein shake

Strawberry Fields Salad (The Vig Fillmore)

 

Day of the week: Tuesday     


Upper Body Workout

Barbell Bicep Curls

3 sets of 10 reps

Front and Lateral Raises with dumbbells

3 sets of 10 reps

Around the Worlds with dumbbells

3 sets of 10

Bent Over Dumbbell Rows

3 sets of 10 reps

Plank Shoulder Taps

3 sets of 20 reps

Pushups

3 sets of 5

Plank Hold

3 sets of 1 minute

Handstand Hold (against wall)

30 sec

(ab workout to follow) 

Sit Up, Leg Raise, Jackknife Sit-up,  Knee Pull-in, Toe Toucher, Crunch, Reverse Crunch

20 reps of each

TIP: 

  1. With each workout you do, progressively add more weight each set

  2. (Ab workout) do not take breaks in between sets

Meal plan

Breakfast: Same smoothie as Monday

Lunch:

Bean and rice burrito (Chile Pepper)

Snack:

Strawberries and cream protein shake

Grande skinny vanilla latte with coconut milk (Starbucks)

Dinner:  Jewish food (Yom Kippur)

Turkey Breast

Noodle Kugel

Broccoli

Tzimmes

Strawberries

 

Day of the week: Wednesday


HIIT Workout (taught by Daniella at the SDFC)

Arms: Shoulder Tap Burpees, Single Arm T-cat Raise, Bosu Plank Jacks, Banded Plank Taps

45 sec/ 15 sec rest in between (x2)

Abs: Kettlebell Woodchop, Bench Plank Spider Crawl, Bosu Pikes, Banded Bicycle Crunches

45 sec/ 15 sec rest in between (x2)

Legs: Around The World Jump Squats, Split Squats with  Hop, Bosu Lunge, Banded Squat Wack

45 sec/ 15 sec rest in between (x2)

Total Body: Criss Cross, Push Ups, Bosu Hop Over, Spider Under Plank Toe Tap

45 sec/ 15 sec rest in between (x2)

*TIP: Push yourself to go as hard as you can for the 45 seconds. YOU CAN DO THIS!!!!!!*

Meal plan

Breakfast: None (Yom Kippur Fasting)

Lunch: None (Fasting)

Snack: None

Dinner:  Breakfast

Vanilla light frappuccino

Orange juice

 

Day of the week: Thursday


Hot Yoga (taught by Sabrina at Hot Yoga Workout)

This amazing class offers a great combination of a hot flow and a workout class. The heated room helps you to stretch to your full potential and get your cardio in. The postures we practice are detoxifying for your muscles, organs, and glands and sweating just furthers that. If you are a hot yoga lover, this is the class for you!

*TIP: Wear minimal clothing because it gets to be very hot, especially once you start moving.*

Meal plan

Breakfast: None

Lunch:  Protein Bowl (Phoenix Public Market)

-Chicken

-Black beans

-Brown rice

-Avocado

Snack:

Apple and peanut butter

Blueberry Rx bar

Dinner:  

California Roll (AFC)

 

Day of the week: Friday


Lower Body Workout

Warm up- walk at fast pace on treadmill

15-20 min

Barbell Squats

5 sets of 12 reps

Smith Machine Sumo Squats

4 sets of 12 reps

Kettlebell Deadlifts

4 sets of 15 reps

Walking Lunges With Dumbbells

50 lunges

Seated Leg Curl

3 sets of 12 reps

Seated Leg Press

3 sets of 15 reps

Bulgarian Split Squat

3 sets of 8 on each leg

*TIP: With each workout you do, progressively add more weight each set*

Meal plan

Breakfast:

1 orange

Whole wheat toast with peanut butter and jelly

Lunch:

Market Salad (Chic Fil A)

Snack:

Skinny vanilla latte with almond milk

Dinner:

Strawberry protein shake

Spaghetti with meat sauce

Vanilla cake with frosting

 

How are you living healthy this week? Let us know on Instagram and Twitter!

Reach the writer on Instagram

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