The Moravian College ARC: Making the best of our ancient provisions

In 1952, Johnston Hall was built, and nearly four decades later, 

the Breidegam Field House was built as an attachment.

Moravian's website describes the nearly century old weight room as a room that "...contains a vast array of Olympic-style free weights, dumbbells, and weight training machines.  The room also contains treadmills, Stairmasters, stationary bikes and other aerobic conditioning equipment."

A vast array, huh? A "vast array" of weights and machines that haven't been updated since the nutritional facts in the Marketplace.

Oh wait, that's NEVER.

All I have to say is, THANK GOD they're building a new gym.

*iSwipe Wisely Insider: I'm scheduling a tour of the new building, and I'll be posting about it soon!

But, the gym will not be ready until next semester, so I'm going to provide a few ways of making the most out of our current facilities.

The best part about weight training and cardiovascular exercise is that there are SO many ways of accomplishing them both.My favorite cardiovascular routine is calisthenics.  

I utilize the hallway, the stairs leading down into the Breidegam Field House and the Breidegam Field House itself.  This routine takes me about a half-hour with no rest, but it can take up to an hour if I do rest.

My Favorite Plyometric Routine:

• In the hallway, with no rest in between:
• • 15 Jumping Jacks with Punch
  • 15 Walkover Pushups with Rotation
  • 15 Mountain Climbers
  • 15 Burpees
  • 15 Bicycle crunches
  • 15 High Knees (per leg)
  • 15 Running Butt-kicks
  • 15 Jump Squats
  • 15 Jumping Jacks
• Then, I move to the stairs:
• • Run down the stairs
  • Hop up on one foot
  • Run back down the stairs
  • Hop up with both feet, on toes
  • Run back down the stairs
• In the Breidegam Field House:
• • Run a lap (or 2) around the Field House
  • Hop up the stairs with a ski-motion (ski jumps)

Then, do it all over again!

(You can do this routine up to three times per week!)

Also, this routine can easily be altered for different skill levels:

• Cut repetition amount down to 10 or 12 instead of 15.
• Take a 30-45 second break in between each exercise.
• Cut the list down to 5-8 exercises.
• Do normal jumping jacks and pushups.
• Save the Breidegam Field House portion for next time!

*If the weight room and cardio equipment were full before you started, chances are they have cleared out a bit and you can now move onto a weight routine.

What are your favorite calisthenic/plyometric routines?

XOXO,

Ms. Wisely