The Wolff Fitness Center offers a wide range of equipment to improve overall fitness. However, these numerous resources may be daunting to those just starting to pursue regular workouts, or those who are looking to change up an existing routine. Listed below is a series of short workouts to fix just that problem. You can use this online platform to guide your workout, or you can find the identical information on workout cards, located just inside the entrance to the Wolff Fitness Center. NOTE: You must login to your Amherst account (found under the tool bar) to access the video content.

Available workouts:

 

Please consult your physician before undertaking this exercise program. 


Core workout

This ten-minute core workout is designed to build strength in the abdomen, back, and glutes. Refer to the videos for visual instruction. 

EXERCISES
Iso bridge series

With a straight body and engaged core, do each of the following for 30 seconds:

  • Forearm plank: Place your forearms on the ground, shoulder-width apart. Place your toes on the ground with your feet as close together as possible. Hold your body straight and raise your hips such that your shoulders, glutes, and heels are all in straight line. Maintain the position for 30 seconds. 
  • Right side plank: Place your right forearm on the groud and stretch your left arm to the ceiling. Place the outside of your right foot on the ground and stack your left foot on top of it. Lift your hips off of the ground such that your shoulders, hips, and heels are all in straight line. Maintain the position for 30 seconds.
  • Left side plank: Place your left forearm on the groud and stretch your right arm to the ceiling. Place the outside of your left foot on the ground and stack your right foot on top of it. Lift your hips off of the ground such that your shoulders, hips, and heels are all in straight line. Maintain the position for 30 seconds.
  • Stationary glute bridge: Lie on your back and bend your knees to place your feet flat on the floor. Lift your hips such that your shoulders, hips, and knees are all in a straight line and you are balancing on your shoulders and feet. Maintain the position for 30 seconds. 

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Stability ball crunch

Lie with your lower back resting on a stability ball and your feet shoulder-width apart, flat on the floor. Extend your arms directly towards the cieling. For each repetition, tighten your abdomen and reach your arms up, then lower back to the starting position.

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Stability ball back extension

Lie face-down on the stability ball, resting your stomach on the ball. Place your feet together and balance with your toes on the floor. Place your hands on the back of your head. For each repetition, tighten your lower back to lift your chest off of the ball, making sure to not extend your back beyond a neutral spine position, then return to the relaxed starting position.

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Stability ball reverse crunch

Lie on your back and rest your legs under a stability ball, as if you were sitting on a chair. For each repetition, grab the ball with your legs and tighten your abdomen to lift the ball off of the ground, then lower it back down. 

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Stability ball alternate superman

Lie face-down with your rips resting on a stability ball and your feet and hands touching the floor. For each repetition, lift your right arm and left foot into the air simultaneously, making sure to not extend your back beyond a neutral spine position, then return them to the ground. Repeat with the left arm and right foot. 

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WORKOUT STRUCTURE

Complete the iso bridge series three times, then do each pair of exercises twice according to the repetitions indicated in the table below. 

Iso bridge series   3 x :30 seconds each
     
Stability ball crunch 2 second hold 2 x 10 repetitions
Stability ball back extension 2 second hold 2 x 10 repetitions
     
Stability ball reverse crunch   2 x 10 repetitions
Stability ball alternate superman 2 second hold 2 x 12 repetitions

 

Upper-body dumbbell workout

The upper-body dumbbell workout incorporates resistance excercises for the arms, shoulders, and back. Refer to the videos for visual instruction. 

EXERCISES 
Dumbbell bench press with pronation

Lie back on a flat bench with one dumbbell in each hand. Begin with the dumbbells at your sides, palms facing your chest. For each repetition, press the dumbbells upwards, simultaneously turning your palms to face your feet, then return the dumbbells to your sides. 

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Neutral grip pullup/assisted pullup machine

On a pullup bar or on the assisted pullup machine, grasp the parallel bars such that your palms are facing each other. For each repetition, begin with straight arms, then pull yourself upwards until your chin is above your hands, then release downwards back to the starting postition.

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Dumbbell incline bench press with pronation

Lie back on a bench set at a 45 degree angle with one dumbbell in each hand. As in the regular dumbbell bench press, begin with the dumbbells at your sides, palms facing your chest. For each repetition, press the dumbbells upwards, simultaneously turning your palms to face your feet, then return the dumbbells to your sides. 

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Dumbbell bent over row with hold

Grip one dumbbell in each hand. Place your feet a little wider than shoulder-width apart. Bend your knees slightly and bend your chest over 45 degrees. Bring both dumbbells to your chest, keeping your elbows tight to your sides. For each repetition, lower the left dumbbell until your arm is straight, then bring it back to your chest, and repeat on the right side. 

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Scap pushup

Begin in a high plank position with your toes on the ground and your hands directly under your shoulders. For each repetition, maintain straight arms and use only your shoulders to move your body up and down in each direction.

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Lying low incline external rotation

On an incline bench, lie face-down with your feet resting on the floor and a light weight plate, disc, or dumbbell in each hand. Draw your elbows straight out to each side of your body. For each repetition, maintain a 90 degree angle between your bicep and forearm and rotate your hands from close to your sides to close to your ears.

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WORKOUT STRUCTURE

 Complete each pair of exercises three times before moving onto the next pair. 

Dumbbell bench press with pronation lower 3s, hold 1s, press up quickly 3 x 10 repetitions
Neutral grip pullup/assisted pullup machine pull up quickly, hold 1s, lower 3s 3 x 10 repetitions
     
Dumbbell incline bench press with pronation lower 3s, hold 1s, press up quickly 3 x 8 repetitions
Dumbbell bent over row with hold pull up quickly, hold 1s, lower 3s 3 x 8 repetitions
     
Scap pushup slowly 3 x 10 repetitions
Lying low incline external rotation slowly 3 x 12 repetitions

 

Lower-body dumbbell workout

This workout 

 EXERCISES
Alternate dumbbell backwards lunge

Start standing with your feet together and a dumbbell in each hand, arms relaxed at your sides. For each repetition, reach one leg backwards until each knee bends at a 90 degree angle. Repeat on the other side.

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Dumbbell alternate step up

Stand in front of a box with a dumbbell in each hand, arms relaxed at your sides. For each repetition, place one foot on the box and step the other foot up to match, then step back to the ground. Repeat with the opposite side. 

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One leg buck on small box

Lie on your back with on heel resting on a small box. For each repetition, lift your glutes off of the floor using just the one leg on the box, then return to the floor. Complete all repetitions before completing the exercise on the opposite leg.

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WORKOUT STRUCTURE

Complete three sets (rounds) of each exercise before moving onto the next. Take your time and focus on form. 

Alternate dumbbell backwards lunge lower 3s, hold 1s, quick up 3 x 12 repetitions
     
Dumbbell alternate step up  step up quickly, hold 1s, lower 3s 3 x 12 repetitions
     
One leg buck on small box raise 3s, hold 1s, lower 3s 3 x 6 repetitions on each side

 

Total-body machine workout

Designed to increase total body strength while maintaining ease of use and safety, this workout is not accompanied by video instruction. Refer to the machines for detailed instructions on safety and how to set up the machine.

EXERCISES
Leg press

Sit in the MD 122 - Super Leg Press machine with your feet flat on the bottom portion of the platform, knees bent and in-line with your ankles (never let your knees pass your toes, as this increases risk of injury). Select an appropriate weight. For each repetition, straighten your legs until they are near straight, then slowly return to the starting position. 

  Leg press #1   Leg press #2

Seated shoulder press

Sit in the MD 320A - Shoulder Press machine and select an appropriate weight. Adjust the height of the handlebars if necessary. For each repetition, grasp either the wide or neutral handlebars and press up until your arms are fully extended, then lower back down until the weight block is just above the stack. 

  Seated shoulder press #1   Seated shoulder press #2   Seated shoulder press #3

Hamstring curl

There are two machine options for this exercise. 

Sit in the MD 118 Seated Leg Curl machine with your knees underneath the first foam cylinder and your heels resting on the second. Adjust the machine length to fit your legs using the ball lever and and select an appropriate weight. For each repetition, press your knees and heels into their respective foam cylinders and bend your knees to 90 degrees, then return to the starting position. 

Lie face-down on the MD111 Leg Curl machine and place your knees underneath the foam cylinder. Select an appropriate weight. For each repetition, bend your knees, drawing the foam cylinder towards your body, then return your legs to the starting position. 

Hamstring curl #1   Hamstring curl #2   Hamstring curl #3

Seated lat pulldown

Go to the MD 212A Lat Pulldown machine and select an appropriate weight. Grab the handlebarat your widest comfortable armspan and sit on the bench, facing the weights. For each repetition, pull the handlebar down to your chest, then slowly release until your arms are straight. 

Seated lat pull down #1   Seated lat pull down #2

Calf raise

Find the S 100 Standing Calf machine, select an appropriate weight, and adjust the height of the foam pads. Then, stand in the machine with your toes on the step and your shoulders underneath the foam pads. For each repetition, raise your body up by flexing only your calves, then lower back to the starting position. 

  Calf raise #1   Calf raise #2   Calf raise #3   Calf raise #4

Seated chest press

Sit in the MD 310A - Chest Press - Vertical machine (there are two of them in Wolff Fitness Center) and select an appropriate weight. Place your hands on the handlebars. For each repetition, extend your arms out, then bring them back to the starting position. 

Seated chest press #1   Seated chest press #2

WORKOUT STRUCTURE

Complete each pair of exercises three times before moving onto the next pair.

Leg press lower 3s, hold 1s, press quickly 3 x 10 repetitions
Seated shoulder press lower 3s, hold 1s, press quickly 3 x 10 repetitions
     
Hamstring curl curl quickly, hold 1s, release 3s 3 x 8 repetitions
Seated lat pulldown pull down quickly, hold 1s, release 3s 3 x 10 repetitions
     
Calf raise up quickly, hold 1s, lower 3s

3 x 12 repetitions

Seated chest press press up quickly, 1s, lower 3s 3 x 10 repetitions