Biola University Athletics

10 Hand Walks

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 100 meters for your run,
do any form of cardio at 80 percent
effort for 15 seconds.
Then rest for 1 minute as listed.

Ten 100m runs with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Lateral bear crawl - 10 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 800 meters for your run,
do any form of cardio at the highest level
of effort you can sustain for 5 to 7 minutes.
Then rest for 3 to 4 minutes as listed.

Three 800m runs with 3-to-4 min. rest between efforts

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Reverse plank, hold for 20 seconds

After five circuits, follow this flexibility video
Flexibility

Extra Day/Mobility (if desired)

Foam roll

Yoga (20 min.)

Power Pilates (15 min.)

Upper back and shoulder mobility

Hip and thoracic mobility flow

Hip and thoracic mobility flow II

10 min. mobility flow

#BiolaWellBeing Workouts Week 2: April 26 to May 2

The workout for week 2 are the same as week 1 so our bodies can get used to the new rhythm. Still try to do the exercises, if you still feel sore or fatigued from last week. Just add more rest or lower your effort to complete the workouts

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Hand Walks

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 100 meters for your run,
do any form of cardio at 80 percent
effort for 15 seconds.
Then rest for 1 minute as listed.

Ten 100m runs with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Lateral bear crawl - 10 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 800 meters for your run,
do any form of cardio at the highest level
of effort you can sustain for 5 to 7 minutes.
Then rest for 3 to 4 minutes as listed.

Three 800m runs with 3-to-4 min. rest between efforts

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Reverse plank, hold for 20 seconds

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 3: May 3 to May 9

This is the final week of this exercise progression before we switch it up. Try to complete the exercises faster or rest less this week than you did in week one!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Hand Walks

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 100 meters for your run,
do any form of cardio at 80 percent
effort for 15 seconds.
Then rest for 1 minute as listed.

Ten 100m runs with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Lateral bear crawl - 10 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 800 meters for your run,
do any form of cardio at the highest level
of effort you can sustain for 5 to 7 minutes.
Then rest for 3 to 4 minutes as listed.

Three 800m runs with 3-to-4 min. rest between efforts

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Reverse plank, hold for 20 seconds

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 4: May 10 to 16

Warming up your muscles before a workout is key for getting the most out of your exercises and preventing injury. We'll use the dynamic warmup shown below before every workout this week, so feel free to follow along!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

5-to-10 Hand Walks To Pushups

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 40 yards for your sprints,
do any form of cardio at 90-100 percent
effort for 6 to 10 seconds.
Then rest for 1 minute as listed.

12 to 15 40-yard sprints with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Thoracic Bridge - 5 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 200 meters for your run,
do any form of cardio at 80 percent
effort you can sustain for 30 seconds.
Then rest for 2 minutes as listed.

Six-to-Eight 200m runs at 80 % effort. Rest for 2 minutes

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Circle Hand Walk - 3 on each side

After five circuits, follow this flexibility video
Flexibility

Extra Day/Mobility (if desired)

Flexibility Routine (20 min.)

Mobility Routine (5 min.)

Flexibility Routine (25 min.)

Flexibility Routine II (20 min.)

Shoulder Flexibility (15 min.)

Mobility Routine II (5 min)

#BiolaWellBeing Workouts Week 5: May 17 to 23

Warming up your muscles before a workout is key for getting the most out of your exercises and preventing injury. We'll use the dynamic warmup shown below before every workout this week, so feel free to follow along!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

5-to-10 Hand Walks To Pushups

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 40 yards for your sprints,
do any form of cardio at 90-100 percent
effort for 6 to 10 seconds.
Then rest for 1 minute as listed.

12 to 15 40-yard sprints with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Thoracic Bridge - 5 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 200 meters for your run,
do any form of cardio at 80 percent
effort you can sustain for 30 seconds.
Then rest for 2 minutes as listed.

Six-to-Eight 200m runs at 80 % effort. Rest for 2 minutes

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Circle Hand Walk - 3 on each side

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 6: May 24 to 30

Warming up your muscles before a workout is key for getting the most out of your exercises and preventing injury. We'll use the dynamic warmup shown below before every workout this week, so feel free to follow along!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

5-to-10 Hand Walks To Pushups

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 40 yards for your sprints,
do any form of cardio at 90-100 percent
effort for 6 to 10 seconds.
Then rest for 1 minute as listed.

12 to 15 40-yard sprints with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Thoracic Bridge - 5 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 200 meters for your run,
do any form of cardio at 80 percent
effort you can sustain for 30 seconds.
Then rest for 2 minutes as listed.

Six-to-Eight 200m runs at 80 % effort. Rest for 2 minutes

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Circle Hand Walk - 3 on each side

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 7: May 31 to June 6

For the next two weeks we are going to cycle through previous workout progressions. We hope you are able to see how much progress you've made when you revisit the exercises!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Hand Walks

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 100 meters for your run,
do any form of cardio at 80 percent
effort for 15 seconds.
Then rest for 1 minute as listed.

Ten 100m runs with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Lateral bear crawl - 10 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 800 meters for your run,
do any form of cardio at the highest level
of effort you can sustain for 5 to 7 minutes.
Then rest for 3 to 4 minutes as listed.

Three 800m runs with 3-to-4 min. rest between efforts

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Reverse plank, hold for 20 seconds

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 8: June 7 to 13

Warming up your muscles before a workout is key for getting the most out of your exercises and preventing injury. We'll use the dynamic warmup shown below before every workout this week, so feel free to follow along!

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

5-to-10 Hand Walks To Pushups

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 40 yards for your sprints,
do any form of cardio at 90-100 percent
effort for 6 to 10 seconds.
Then rest for 1 minute as listed.

12 to 15 40-yard sprints with 1 min. rest between efforts

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

Thoracic Bridge - 5 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 200 meters for your run,
do any form of cardio at 80 percent
effort you can sustain for 30 seconds.
Then rest for 2 minutes as listed.

Six-to-Eight 200m runs at 80 % effort. Rest for 2 minutes

Friday/Day Five

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Single Leg Jumps on each side

Circle Hand Walk - 3 on each side

After five circuits, follow this flexibility video
Flexibility

#BiolaWellBeing Workouts Week 9: June 14 to 20

We're wrapping up the #BiolaWellBeing workouts with new exercises! Remember to maintain good form throughout the week.

Next, you'll find this week's set of exercises with links for how to do them properly. You can click on the link for each exercise or scroll down the page and find the links in our exercise glossary. Make sure to maintain good form and to keep your balance during the movements.

Monday/Day One

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Reverse Lunges to RDL's on each side

V-Ups - as many as possible (AMAP)

10 Alternating Glute Bridges per side

Pause Push-Up w/ 3 second hold - AMAP

After five circuits, follow this flexibility video
Flexibility

Tuesday/Day Two

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 80 yards for your sprints,
do any form of cardio at 90-100 percent
effort for 12-15 seconds.
Then rest for 90 seconds as listed.

8 to 12 80-yard sprints with 90 sec. rest between efforts

10 Lateral Hurdle Jumps per side

Wednesday/Day Three

Do the following circuit five times through.
Try to keep your heart rate up,
only resting between circuits or
taking very short breaks between exercises

10 Eccentric Squats w/ 10-second lower

Side Bridges - 20 reps on each side

Forward Lunges - 10 reps on each side

Alternating Thoracic Bridge - 5 reps on each side

After five circuits, follow this flexibility video
Flexibility

Thursday/Day Four

Today is a cardio/core workout day.
After doing the dynamic warmup,
go outside to run or to use at-home
cardio equipment. If you are unable
to measure 400 meters for your run,
do any form of cardio at 65 percent
effort you can sustain for 30 seconds.
Then rest for 2 to 3 minutes as listed.

4 400m runs. Rest for 2 to 3 minutes