Sample Fitness Programs

Sample Treadmill Workouts

Goal mileage: Work between 2 and 4 miles per session.

 

Example 1: 40 minutes, approx 2.5 miles

5 minute warm –up
level 3.8 for 4 minutes
level 4.0 for 1 minute
level 3.8 for 4 minutes
level 4.0 for 1 minute
level 3.9 for 4 minutes
level 4.1 for 1 minute
level 3.9 for 4 minutes
level 4.1 for 1 minute
level 3.5 for 4 minutes
level 4.2 for 1 minute
level 3.5 for 4 minutes
level 4.2 for 1 minute
level 3.5 for 4 minutes
level 4.2 for 1 minute
level 3.5 for 4 minutes
level 4.2 for 1 minute
cool down 5 minutes

Example 2: 60 minute workout, approx. 3.5 to 4.0 miles

5 minute warm-up level 2.5-3.5
level 3.5 for 3 minutes
level 4.0 for 2 minutes
do this for a total of 30 minutes (6 cycles)
level 3.8 for 3 minutes
level 4.2 for 2 minutes
do this for a total of 15 minutes (3 cycles)
level 3.8 for 15 minutes
cool down 5 minutes

Your goal is to get more fit every few weeks of exercising. Work up to doing a faster pace for the same amount of time.

Weights (Use  Cybex Fitness Machines in FC)

Do 1-2 sets of 12-15 repetitions each for each exercise listed. Repeat these at least 2-4 days per week in addition to your cardio.

1. Leg Extension
2. Leg Curl
3. Leg Press
4. Hip Adductor
5. Hip Abductor
6. Biceps Curl
7. Triceps Press
8. Low Row
9. Chest Press
10. Abdominal Curl Machine

*Stretch – 10 minutes

Fitness Center Hours

Mon-Fri 6:00 am - 9:00 pm
Saturday 9:00 am - 5:00 pm
Sunday 12:00 pm - 8:00 pm

Administrative Hours

Monday-Thursday 8am-5pm*
Friday 7am-4pm*
*Closed 11am-12pm daily

Contact Us

800 Madison
Room 312
Student Alumni Center
Memphis, TN 38163
Phone: 901-448-5069
Fax: 901-448-7585