The Fruitful Life

Freshman 15 Warrior Workout

Freshman 15 Warrior Workout

College can be stressful, but your health shouldn’t be! Keep healthy foods and physical activity as priorities, and you’re sure to succeed. Whether you’re concerned about the "freshman 15," or just want to make healthy moves, we love a blend of strength and cardio. Cardio gets your heart pumping, blood circulating, and your body burning calories. At the same time, having more muscle boosts metabolism - even at a resting heart rate. 

NOTE: Some of these moves require free weights. If you're not sure which weight to choose, we recommend starting with the lightest you can handle. With the right weight, you should feel a bit of a challenge on the last 2-3 reps. If you don't feel a challenge, kick up the intensity with heavier weights. 

Free Weight Overhead Press

Works: Biceps, Shoulders

Reps: Beginner (8) Intermediate (10) Advanced (12)

  • Hold weights at either side at your shoulders, palms facing forward, elbows at 90-degrees.
  • Keeping your head and back straight, exhale and slowly lift weights straight overhead.
  • Slowly lower weights back down to a 90-degree angle.

TIP: Anyone with shoulder issues should skip this exercise.


Calf Raises

Works: Calves, Core

Reps: Beginner (10) Intermediate (15) Advanced (20)

  • Stand with your torso upright, with feet slightly apart
  • Hold dumbbells on your shoulders with a neutral grip 
  • Slowly lift heels off the ground, until resting on the balls of your feet
  • Hold the position for 3 seconds then lower back down to heels. That's 1 rep!

TIP: You can place a hand on the wall for better balance


Jumping Lunges

Works: Lower Body

Reps: Beginner (8) Intermediate (20) Advanced (30)

  • Take a large step forward and lower hips until front thigh is parallel to the floor and your back knee is just above the floor
  • Jump into the air and quickly switch leg positions.
  • Land softly back into lunge position, resting on the heel of your front leg and the toes of your back leg. That's 1 rep!

TIP: Keep your core tight for better balance and support.

OPTION: If you have joint issues, nix the jump and simply perform a regular lunge for each leg.


Reach Ups

Works: Core

Reps: Beginner (8) Intermediate (12) Advanced (15)

  • Begin on your back with legs and arms pointing up to the ceiling
  • Lift shoulders off the mat, crunching upper body to reach for toes
  • Slowly return to starting position
  • Maintain slow and controlled movements

OPTION: Reach across to opposite foot to work the obliques (your side abs)

TIP: For a softer surface for your spine, use an exercise mat or a towl.



Beginner (15 minutes) Intermediate (20 minutes) Advanced (30 minutes)

  • Jump on the elliptical! Start slowly to warm up for 5 minutes.
  • After warm up, kick up the resistance and speed to a moderate or intense level.
  • Cool down, and decrease intensity for the last 5 minutes.

OPTION: If you don’t have an elliptical, jog in place to warm up and cool down. Mid-cardio, alternate between high knees and jumping jacks.

*Content contained in this article is not intended to provide or to constitute medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical program.

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