Virtual Workouts

Featured Workout

High Intensity Interval Training with Adam! 

Do each exercise for 30 seconds. Repeat 2-3 times. Rest when needed! 

Full Body

Full Body Warm Up

4 minutes - no equipment.

Repeat twice, if necessary.

Full Body Circuit

3 minute circuit - basic household equipment: chair and 2 textbooks.

 

Bodyweight workout 

Leg focused, no equipment 

 

Full Body Cardio & Strength

10 minute circuit - no equipment.

Repeat 2-3 times, depending on your conditioning level.

Full Body Squat Pull

3 minute circuit - no equipment.

Repeat 2-3 times, depending on your conditioning level.

Full Body Hinge Push

3 minute circuit - no equipment.

Repeat 2-3 times, depending on your conditioning level.

Strength-Based Full Body with Weights 

Equipment: weights - any type, bench or chair 

Playground Strength Workout 

10-15 minute circuit 

 

 

Core & Mobility

COREantine Workout 

Equipment: mat, weights or water jug 

Repeat 2-3 times depending on your conditioning level 

 

 

Full Body Core

3 minute circuit - no equipment.

Repeat 2-3 times, depending on your conditioning level.

Mobility Workout 

Great workout to increase mobility and stretch your body out! 

3-4 minutes for each superset 

 

 

10 Minute Core Challenge

10 minute circuit - no equipment.

Repeat if needed.

Quick Core Challenge

5 minute circuit - no equipment.

Repeat 2-3 times, depending on your conditioning level.

No Equipment Core

10 minute circuit - no equipment.

Repeat twice.

Lower body & Upper body

Lower Body 

6-minute video - dumbbells, resistance band, mat 

 

Upper Body with Limited Equipment

12 minute circuit - basic household equipment: chair, door/door frame, towel.

Repeat 2-3 times, depending on your conditioning level.

Training with Equipment

Suspension Training 1.0

Full Body circuit - suspension straps/hammock straps.

Repeat 2-3 times, depending on your conditioning level.

TRX Suspension Training

Full Body circuit - suspension straps/hammock straps.

Repeat twice, depending on your conditioning level.

10 Minute Medicine Ball

Full Body circuit - med ball.

Repeat 2-3 times, depending on your conditioning level.

Yoga

 15 Minute Yoga Flow

10 Minute Vinyasa Flow

For more videos, visit GVSU Recreation & Wellness on YouTube