Campus Rec personal trainers are offering virtual group training programs to support and motivate you in achieving your wellbeing goals. Virtual Group Training programs are free and open to everyone. No PSU email or Campus Rec membership required. We offer seven-week progressive programs each term, along with on-demand resources that you can access at anytime.

Live Seven-Week Programs

Let Campus Rec's certified personal trainers guide you in your fitness and wellbeing journey with at-home workouts and movement routines that don’t require any equipment. Participation includes a seven-week progressive training program with detailed workouts to be performed on your own 2-4 days per week. Workout formats include videos, written guides, and Zoom sessions with the trainer. Program themes range from running and mobility to strength-building and community-based goal setting. Explore the programs that are currently being offered below.

On-Demand Resources

In addition to our seven-week programs that are offered each term, we also offer on-demand virtual group training resources that can be completed anytime, at your own pace, and in any order. Explore our on-demand resources below

Live Virtual Group Training

Spring Term: April 12 - May 30, 2021

Spring term registration is now closed. Explore our on-demand resources anytime!

Campus Rec personal trainers are offering seven weeks of free virtual group training programs from April 12 through May 30, 2021. Training programs are free and open to the entire PSU community; no Campus Rec membership required.

Receive guidance from certified personal trainers and learn at-home workouts that don’t require any equipment. Participation includes a seven-week progressive training program with detailed workouts to be performed on your own 2-4 days per week. Workout formats include videos, written guides, and Zoom sessions with the trainer. Group training themes include: Couch to 5K, Body Build, Applied Mobility, and more.

PROGRAM DESCRIPTIONS - SPRING TERM 2021

NEW: Introduction to Exercise

Trainer: Sarah Robertson

Trainer Office Hours: Mondays, 1:00 p.m. - 2:00 p.m. 

Group Description: The Introduction to Exercise Program is a seven-week long series of workouts for individuals who are interested in becoming more active, and in learning about many different kinds of exercises. The program is composed of routines that will improve your flexibility, mobility, strength, and cardiovascular fitness. All of which can be done in the comfort of your own home! Participants of this program will receive follow-along weekly PDF routines, as well as videos that detail how to do every exercise. 


NEW: Locomotion

Trainer: Nathaneil McDougal

Trainer Office Hours: Thursdays, 11:30 a.m. - 12:30 p.m.

Group Description: The Locomotion program is a seven-week virtual series of movement-based workouts inspired by the principles of animal flow, gymnastics, parkour, and yoga for anyone interested in improving flexibility, range of motion, and functional fitness. These workouts will be adaptable to wherever you are on your fitness journey. Taking just 15-25 minutes, this series will challenge your strength, coordination, and flexibility, with fun movements that let you play and have fun. You’ll need nothing more than yourself and space to move around in. 


Couch to 5K

Trainer: Emma Black

Trainer Office Hours: Tuesdays, 10:30 a.m. - 11:30 a.m.

5K Event Date: May 24-30, 2021

Group Description: The Couch to 5K virtual program is perfect for anyone who is brand new to running or cardiovascular exercise and wants to transition to an active lifestyle. This program includes designated running days, rest days, and cross-training days. Workouts will increase in intensity and duration each week, with the end goal of running a virtual 5K. Participants will use running software to connect with other runners and the trainer.


10K Running Guide

Trainer: Emma Black

Trainer Office Hours: Tuesdays, 10:30 a.m. - 11:30 a.m.

10K Event Date: May 24-30, 2021

Program Description: The 10K Running Guide program is designed for anyone who can already complete a 5K (3.1 miles) without walking, and is ready to train for a 10K (6.2 miles). Workouts will increase in intensity and duration over a six-week timeline culminating with a virtual 10K event during week 7. Participants will use running software to connect with other runners and the trainer. 


Goal Cafe

Trainer: Emma Black

Meeting Time: Tuesdays, 2:15 p.m. - 3:15 p.m.

Group Description: Goal Cafe is a seven-week, community-based goal-setting group in which participants will meet weekly with their trainers via Zoom to create fitness goals and have a cup of coffee or tea. Participants will work closely with their trainers and other participants to learn about SMART goals, behavior change, overcoming barriers, accountability, and more. This program is great for participants who would like a more community-based approach to achieving their independent fitness goals or supplementing other virtual group training programs.  

Applied Mobility

Program Type: Mind/Body & Strength

Trainer: Nathaneil McDougal

The Applied Mobility program is a seven-week virtual series of mobility routines for anyone interested in improving flexibility, range of motion, and functional fitness. These routines will be adaptable to wherever you are on your fitness journey. Taking just 15-25 minutes per routine, this series will get you ready for whatever you want to do with your day.

View a demonstration of each week's workout through tutorial and follow-along videos on YouTube.

Applied Mobility Seven-Week Guide

 

Body Build

Program Type: Strength

Trainer: Ben Kirkpatrick

Body Build is a seven-week workout program designed to build muscle and strength at home with zero equipment required. This program can be scaled from beginner to advanced, with options to either increase or decrease difficulty depending upon your experience level. You will be training two days a week following an upper/lower body split routine that will allow you to train at home as effectively and efficiently as possible. For optimal results, this program can be combined with another virtual training program, depending upon your specific goals. Participants will have access to videos and PDFs explaining each workout in detail.

View a demonstration of each week's workout through tutorial and follow-along videos on YouTube

Body Build Seven-Week Guides

Body Build 1.0

Body Build 2.0

WEEK 1

WEEK 1

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 2

WEEK 2

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 3

WEEK 3

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 4

WEEK 4

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 5

WEEK 5

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 6

WEEK 6

  • Workout A (PDF)
  • Workout B (PDF)

WEEK 7

WEEK 7

  • Workout A (PDF)
  • Workout B (PDF)

Mobility/Flexibility

Program Type: Mind/Body & Strength

Trainer: Nathaneil McDougal

Mobility/Flexibility is a program consisting of a series of movements for anyone interested in improving flexibility, range of motion, and functional fitness. These movements will be adaptable to wherever you are on your fitness journey.

Mobility/Flexibility Movement Guide

Neck Movements

Shoulder/Shoulder Blade/Chest Movements

Elbow/Wrist/Hand Movements

Upper Back Movements

Lower Back Movements

Hip Movements

Knee Movements

Ankle/Feet Movements

Couch to 5K

Program Type: Cardio

Trainer: Emma Black

The Couch to 5K is perfect for anyone who is brand new to running or cardiovascular exercise and wants to transition to an active lifestyle. This program includes designated running days, rest days, and cross-training days. Workouts will increase in intensity and duration each week, with the end goal of running a 5K (3.1 miles). 

Warm-Up for Runners

Choose one to two warm-up exercises from each category to incorporate into your warm up routine. Depending on how long your run is, warm up for 5-10 minutes before your run.

What to Focus on:

  • Opening up your hips and shoulders
  • Slowly warming up the body and increasing your heart rate
  • Activating your quads, glutes, hamstrings, and calves

What to Avoid:

  • Static stretching
  • Strength Training right before
  • Not warming up properly beforehand

Hip and Shoulder Openers:

  • Leg Swings- front to back 10 each side
  • Leg Swings- side to side 10 each side
  • Shoulder rolls 10 each direction
  • Arm Circles 15 each direction

Quad, Glutes, Hamstrings, Calves:

  • Lunges 20 total
  • Air squats 20 total
  • Frankenstein Kicks 10 each leg
  • Toe Walks 15 seconds forward, 15 seconds back

Increase Your Heart Rate:

  • Brisk walking or slow steady jog 5-10 minutes
  • Butt Kicks 2 sets of 30 seconds
  • Power Skips 10 each leg
  • Jumping Jacks 2 sets of 30 seconds

Cool Down for Runners

Choose a handful of stretches to perform after every single running session to avoid injury and aid in faster muscle recovery. 

Stretches for Runners

Running Types

  • Tempo Run: Running at a steady consistent pace that could be categorized as “comfortably hard” according to your individual skill level. 
  • Sprint: Running at your maximum capacity at a speed that is meant to be very challenging. Make sure to always properly warm up and cool down before and after a sprint session to avoid injury. 
  • Rest Days: These are days in which you should avoid all training. Take time on these days to stretch and recover sore muscles. Rest and recovery days are extremely important to prevent overuse injuries and to build healthy muscles by giving them time to repair. 
  • Recovery Jog: A steady easy jog followed after a sprint.

Cross-Training for Runners

Cross-training is an exercise regimen that uses several modes of training to develop a specific component of fitness, according to the American Council on Exercise (ACE). Strength-training is often used as cross-training for runners because it is designed to increase strength in the muscles used during running. This is the best way to prevent overuse injuries.

5K Seven-Week Running Guide

WEEK 1

  • Monday: 5 min brisk walk warm up, run 1 min, walk 1 min, repeat 5 times
  • Tuesday: 20 minute walk
  • Wednesday: Run 1 min, walk 1 min, repeat 10 times
  • Thursday: Cross train: strength or Group X class
  • Friday: Rest
  • Saturday: Run 2 mins, walk 2 mins, repeat 5 times
  • Sunday: Rest

WEEK 2

  • Monday: Run 3 mins, walk 3 mins, repeat 4 times
  • Tuesday: 20 minute walk
  • Wednesday: Run 3 mins, walk 3 mins, repeat 4 times
  • Thursday: Cross train: strength
  • Friday: Rest
  • Saturday: Run 5 mins, walk 3 mins, repeat 3 times
  • Sunday: Rest

WEEK 3

  • Monday: Run 7 mins, walk 2 mins, repeat twice 
  • Tuesday: 30 minute walk
  • Wednesday: Run 7 mins, walk 2 mins, repeat twice
  • Thursday: Cross train: strength
  • Friday: Rest/stretch
  • Saturday: Run 8 mins, walk 2 mins, repeat twice
  • Sunday: Rest

WEEK 4

  • Monday: Run 8 mins, walk 2 mins, repeat twice
  • Tuesday: 30 minute walk
  • Wednesday: Run 10 mins, walk 2 mins, repeat twice
  • Thursday: Cross train: strength
  • Friday: Rest/stretch
  • Saturday: Run 10 mins, walk 2 mins, repeat twice
  • Sunday: Rest

WEEK 5

  • Monday: Run 8 mins, walk 1 min, repeat three times
  • Tuesday: 30 minute walk
  • Wednesday: Run 10 mins, walk 2 mins, repeat twice
  • Thursday: Cross train: strength
  • Friday: Rest/stretch
  • Saturday: Run 10 mins, walk 1 min, repeat twice
  • Sunday: Rest

WEEK 6

  • Monday: Run 10 mins, walk 2 mins, repeat twice, then run for 5 mins
  • Tuesday: 30 minute walk
  • Wednesday: Run 10 mins, walk 2 mins, repeat three times
  • Thursday: Cross train: strength
  • Friday: Rest/stretch
  • Saturday: Run 10 mins, walk 1 min, repeat three times
  • Sunday: Rest

WEEK 7 

  • 5K run (3.1 miles)

10K Running Guide

Program Type: Cardio

Trainer: Emma Black

The 10K Running Guide program is designed for anyone who can already complete a 5K (3.1 miles) without walking, and is ready to train for a 10K (6.2 miles). Workouts will increase in intensity and duration over a six-week timeline culminating with a 10K during week 7. Participants will use running software to connect with other runners and the trainer.

Warm-Up for Runners

Choose one to two warm-up exercises from each category to incorporate into your warm up routine. Depending on how long your run is, warm up for 5-10 minutes before your run.

What to Focus on:

  • Opening up your hips and shoulders
  • Slowly warming up the body and increasing your heart rate
  • Activating your quads, glutes, hamstrings, and calves

What to Avoid:

  • Static stretching
  • Strength Training right before
  • Not warming up properly beforehand

Hip and Shoulder Openers:

  • Leg Swings- front to back 10 each side
  • Leg Swings- side to side 10 each side
  • Shoulder rolls 10 each direction
  • Arm Circles 15 each direction

Quad, Glutes, Hamstrings, Calves:

  • Lunges 20 total
  • Air squats 20 total
  • Frankenstein Kicks 10 each leg
  • Toe Walks 15 seconds forward, 15 seconds back

Increase Your Heart Rate:

  • Brisk walking or slow steady jog 5-10 minutes
  • Butt Kicks 2 sets of 30 seconds
  • Power Skips 10 each leg
  • Jumping Jacks 2 sets of 30 seconds

Cool Down for Runners

Choose a handful of stretches to perform after every single running session to avoid injury and aid in faster muscle recovery. 

Stretches for Runners

Running Types

  • Tempo Run: Running at a steady consistent pace that could be categorized as “comfortably hard” according to your individual skill level. 
  • Sprint: Running at your maximum capacity at a speed that is meant to be very challenging. Make sure to always properly warm up and cool down before and after a sprint session to avoid injury. 
  • Rest Days: These are days in which you should avoid all training. Take time on these days to stretch and recover sore muscles. Rest and recovery days are extremely important to prevent overuse injuries and to build healthy muscles by giving them time to repair. 
  • Recovery Jog: A steady easy jog followed after a sprint.

Cross-Training for Runners

Cross-training is an exercise regimen that uses several modes of training to develop a specific component of fitness, according to the American Council on Exercise (ACE). Strength-training is often used as cross-training for runners because it is designed to increase strength in the muscles used during running. This is the best way to prevent overuse injuries.

10K Seven-Week Running Guide


WEEK 1

  • Monday: 2 min brisk warm up jog, 2 mile run 
  • Tuesday: Cross train: strength 
  • Wednesday: 35 min tempo run
  • Thursday: Rest 
  • Friday: Cross train: strength
  • Saturday: 2.5 mile run 
  • Sunday: Rest

WEEK 2

  • Monday: 2.5 mile run 
  • Tuesday: Cross train: strength
  • Wednesday: 2 min brisk warm up jog, 1 min sprint, recovery jog 30-45 secs, repeat sprints 4-6 times
  • Thursday: Rest
  • Friday: Cross train: strength
  • Saturday: 3 mile run
  • Sunday: Rest

WEEK 3

  • Monday: 3 mile run
  • Tuesday: Cross train: strength
  • Wednesday: 40 min tempo run 
  • Thursday: Rest
  • Friday: Cross train: strength
  • Saturday: 4 mile run 
  • Sunday: Rest

WEEK 4

  • Monday: 3.5-4.5 mile run 
  • Tuesday: Cross train: strength
  • Wednesday: 2 min brisk warm up jog, 1 min sprint, recovery jog 30-45 secs, repeat sprints 4-6 times 
  • Thursday: Rest
  • Friday: Cross train: strength
  • Saturday: 4.5 mile run 
  • Sunday: Rest

WEEK 5

  • Monday: 5 mile run 
  • Tuesday: Cross train: strength
  • Wednesday: 45 min tempo run 
  • Thursday: Rest
  • Friday: Cross train: strength
  • Saturday: 5 mile run 
  • Sunday: Rest

WEEK 6

  • Monday: 5.5 mile run
  • Tuesday: Cross train: strength
  • Wednesday: 1 mile run, 1 min sprint, recovery jog 30-45 secs, repeat sprints 4-6 times
  • Thursday: Rest
  • Friday: Rest
  • Saturday: Rest

WEEK 7 

  • 10K run (6.2 miles)

Goal Cafe

Program Type: Mind/Body

Trainers: Emma Black

This is a seven-week, community-based goal setting group in which participants will meet weekly with their trainers via Zoom to create fitness goals and have a cup of coffee or tea. Participants will work closely with their trainers and other participants to learn about SMART goals, behavior change, overcoming barriers, accountability, and more. This program is great for participants who would like a more community-based approach to achieving your independent fitness goals or supplementing other virtual group training programs.

Motivation

Motivation Starts with Action

Motivation is an action, not a feeling. Most of us have said “I don’t feel motivated to complete this task, and we may wait around for hours or days before we feel motivated, but oftentimes that feeling never comes. Or if it does come, it’s fleeting. This is because action is the predecessor for motivation, AKA action comes first motivation comes second. This is why my best tip for motivation is to just do something. Anything is better than nothing, even if that means dedicating five minutes out of your day to workout or add to that project you started. Sometimes just that five minutes, is enough to get you going and you’ll find yourself working out for 30 minutes instead!

Takeaway Advice: 

  • Action leads to motivation which leads to more motivation. 
  • Instead of: “I need to feel motivated and then I’ll take action.”
    • Try this: “I need to take action, and then I’ll feel motivated.” 
  • Start small: Anything is better than nothing. If that means taking 5 minutes out of your busiest day to contribute to your goal then so be it. 
  • Break your big projects into smaller tasks. Find ways to break down your biggest goals into smaller and less overwhelming goals.
    • For example, if your goal is to eat a more nutritious diet, choose one or two specific substitutes you can add or subtract from your meals for that week. Get specific when breaking up your big goals into smaller more manageable goals!

Positive Affirmation

What is a positive affirmation?

A positive phrase or statement used to challenge negative or unhelpful thoughts.

Takeaway Advice: 

  • How do I do that?
    • Come up with a positive phrase. You can say this in your head, out loud, or write it down.
      • Examples: "I am determined and I can accomplish what I set out to achieve" "I am loved" "My anxiety doesn't control my life" "I am capable" "I am on a journey, ever growing and developing"
    • To have impact on your self-esteem, your affirmations should be positively focused and targeted at actions you can use to reinforce your sense of identity.
    • Use your strengths or things you consider important to guide your affirmations. 
  • Is there even science behind that?
    • Yes, there is science behind them. Positive affirmations are based on widely accepted and well-established psychological theory. Self-affirmation theory (Steele, 1988).
    • The most important thing for them being beneficial is consistency. 
  • What are the benefits?
    • Positive affirmations can help us respond in a less defensive and resistant way when we're presented with threats.
    • Positive affirmations have been shown to help with the tendency to linger on negative experiences (Weisenfeld et al., 2001).
    • When we are able to deal with negative messages and replace them with positive statements, we can construct more adaptive, hopeful narratives about who we are and what we can accomplish. 

Reward System

A reinforcement system of positive behavioral change.

Takeaway Advice: 

  • Pair your goal with something enjoyable. 
    • For example: Work out and listen to your favorite podcast. Pamper yourself! A hot bath, paint your nails, watch Netflix, read a book, etc.
  • Self-care should be practiced even if you did not meet your goal.
  • Alcohol and substances are not rewards.
  • It can feel good to practice self-care/rewards once you have accomplished your goal.
    • BUT: Restricting yourself should not be practiced. This will damage your relationship with your goal, reward, and yourself. 
  • Reward yourself for what you've done! But remember not to punish yourself.
    • Remember: Rest, food, and sleep are not rewards. They're necessities. 

Stages of Change

  1. Pre-Contemplation: No intention of changing the behavior. You might not realize a change needs to happen.
  2. Contemplation: Aware that a problem exists, but there is no commitment to action that will lead to the desired behavior change.
  3. Preparation: Intent to take action and address the problem. You are convinced the change is good, and start to believe in yourself.
  4. Action: Active modification of the behavior. You are taking action to make a change.
  5. Maintenance: Sustained change where new behaviors replace old ones. New behavior becomes routine as you work to sustain the behavior change.
  6. Relapse: Fall back into old patterns of behavior. Relapse is okay. Change is a cycle and the process is not linear.
  7. Upward Spiral: Learn from each relapse. Every time you go through the stages of change, you will grow stronger and relapse will be shorter and less harmful. 

Kickstart Cardio

Program Type: Cardio & Strength

Trainer: Hannah Fields

Kickstart Cardio is a 6 week progressive online program featuring three workouts a week, utilizing only your bodyweight. No equipment required! We will be doing various high intensity interval training (HIIT) workouts, including AMRAP, EMOM, and tabatas. Workouts will get more challenging throughout the 6 weeks. Set aside about 30 minutes to jump around and get those endorphins rushing!

View a demonstration of each week's workout through follow-along videos on YouTube.

WEEK 1: 


WEEK 2: 


WEEK 3: 


WEEK 4: 


WEEK 5: 


WEEK 6: 

HIIT Squad

Program Type: Cardio & Strength

Trainer: Hannah Fields

HIIT Squad is a seven-week progressive online training program featuring two workouts a week utilizing only your bodyweight─no equipment required. Perform various HIIT (high intensity interval training) workouts, including AMRAP (as many reps as possible), EMOM (every minute on the minute), and tabatas (fast-paced exercises each performed for 20 seconds interspersed with a brief rest of 10 seconds). Workouts will progress from beginner to advanced throughout the seven weeks. Set aside about 30 minutes to move around and get your endorphins rushing!

View a demonstration of each week's workout through follow-along videos on YouTube.

WEEK 1: 

Week 2:

Week 3:

Week 4:

Week 5:

Week 6:

Week 7: