We are continuing to practice wellness and staying healthy at home while we wait for the Frank Erwin Center to open once again, and today we would like to share with you some tips for nutrition and exercise! While we don’t all have a family workout “dungeon,” like WWE Diva Natalya, there are plenty of workout routines out there that are easy to do at home. Read on for a weekly workout routine, as well as a few easy and healthy recipes.

This information is provided by the UT Austin Athletics Department.

Don’t Stop Moving!

Monday: RUNNING INTERVALS or STEADY STATE WALK/BIKE

• Warm up jog ½ mile
• 2-3 mile Track Interval Run: walk/slow jog the curves, 70-80% sprint the straights, ½ mile cool down walk

OR get 6,000 additional steps from your current normal
OR get on your indoor bike for a 45 min. spin workout

Tuesday: CIRCUIT

Warmup

• Jog or fast-paced walk 3:00
• 5 ea Single Leg Groiner (high plank position, bring right foot up to the outside of right hand, rotate right hand open to the sky, bring right foot back, repeat on left leg)
• 5 ea Reverse Lunge + Right, Reach Right Arm Up and Overhead, Switch Legs and Arm
• 5 ea Lateral Lunge + Twist to the Outside
• :30-:45 Glute Bridge
• :20 Hamstring Bridge
• :20 Lateral Plank with Top Leg Raise (drop knee down if needed)

Workout:

• Jump Rope or Shadow Jump Rope
• :30 Two Foot Jump Rope
• :15 Rest
• :30 Running Pattern Jump Rope aka alternate right left
• :30 Rest
• 3 sets for 5:15 total
• 8ea Walking Lunge

• 15-20 Pushups
• 10 ea Single Leg RDL
• 8ea Spiderman Plank
• Rest :30-:45
• 4 sets

• 15 Full Squat + ½ Squat
• 5 Inch Worms
• 6ea Breakdancer Planks
• 6 Groiners (try for perfect form not speed!)
• Rest :30
• 4 sets

• :30 Split Squat Hold(right leg in front)
• :15 Rest
• :30 Split Squat Hold (left leg in front)
• Shuffle 5yd and back, Sprint 10 yds and back
• 1:00 Rest
• 4-5 sets total

Wednesday: INTERVALS

Bike or Running or Swimming or any Plyometric Exercises (pogo hops, jump rope, curb switch jumps, squat jumps, shuffles, etc.)

• 6x :30 intense, :30 recovery
• Active Recovery Jog or Pedal 3:00
• 8x :15 intense, :15 recovery
• Active Recovery Jog or Pedal 3:00
• 8x :20 sprint, :10 recovery pedal
• Active Recovery Jog or Pedal 3:00

Thursday: CIRCUIT

Warmup: Same as Tuesday

Workout:

• Deep Squats
• Squat Jumps
• Forward Alternating Lunges
• Pushups
• Elbow Plank Hold
• Lateral Lunges
• Lateral Leaps
• Single Leg RDL Right
• Single Leg RDL Left
• Single Leg Glute Bridge Right
• Single Leg Glute Bridge Left
• Shoulder Touches in Plank Position
• Spiderman Plank
• Side Plank on Elbow Right
• Side Plank on Elbow Left
• Leg Raises
• Hollow Rockers or Hollow Rocker Hold
• Supermen

2-3 sets, 2:00 rest between sets
Novice: :30 with :30 rest
Intermediate: :40 with a :20 rest
Advanced: :45 and :15 rest

Friday:

40 min conversational pace jog, walk or bike ride
(bring your stroller, your pup or the person you live with!)

OR get on your indoor bike and get a 45 min-1 hour spin workout in

OR TABATA CIRCUIT (20 seconds on, 10 rest for 4 minutes)

:20 Squat Jump
:10 rest
:20 Plyo Pushup (on feet or knees)
:10 rest
4:00 total
1:00 rest

:20 Switch Jumps aka Scissor Jumps
:10 rest
:20 Mountain Climbers
:10 rest
4:00 total
1:00 rest

:20 Lateral Leaps/Skiier Jumps
:10 rest
:20 Plank Jacks
:10 rest
4:00 total
1:00 rest

:20 Groiners/Froggers (high plank position, hop your feet up to the outside of your hands and back)
:10 rest
:20 Leg Raises or Pike Ups
:10 rest
4:00 total
1:00 rest

:15ea Single Leg Glute Bridge
:10 rest
:20 Any Core Exercise of Your Choice
:10 rest
3:30 total

=19:30 total

Workout Routines Provided By:
Anna Craig, M.Ed., SCCC, CSCS A
Assistant Coach Athletic Performance | W Soccer, W Tennis, MW Diving

Healthy Recipes!

BREAKFAST BOWLS

Ingredients:

• 1-2 bell peppers
• 1 jalapeno
• 1.5 cups instant brown rice
• 1 lb. ground turkey
• 6 eggs
• ½ cup frozen diced onions
• Taco seasoning

Directions:

• Chop your veggies
• Heat 1-2 tbsp. of canola oil. Add diced onion and cook until soft
• Add ground meat and cook until it’s no longer pink
• Add in the spices, diced peppers and jalapeno
• Add in the eggs and stir
• Portion it out: serve a scoop in each container until gone

LIGHTENED MACARONI AND CHEESE

Ingredients:

• 2 cups skim milk
• 2 tbsp. corn starch
• 8 oz. reduced fat sharp cheddar cheese, shredded
• 16 oz. medium sized shell macaroni (can use a wheat macaroni to increase nutritional value)

Directions:

• Boil water in a large pot
• In a separate pot, combine skim milk and cornstarch (note, milk must be cold)
• Add macaroni to boiling water and cook until done
• Once cornstarch and milk are combined, heat on gentle heat continuously stirring until mixture thickens
• Add cheddar cheese to the milk mixture stirring until completely blended
• Combine cheese sauce and macaroni
• Add salt and pepper as needed

Feeling fancy?? Get a truffle flavored oil and add 1 tbsp oil to make it a truffle mac and cheese!

LEFTOVER VEGGIES FRIED RICE

Ingredients:

• 1 pack boil-in-bag brown rice, or 1 cup rice
• Cut up leftover veggies (recommended: onion, peppers, broccoli, carrots, green onions, zucchini, frozen peas, green beans, corn, etc.) Really! Whatever you have!
• Fresh or frozen protein (chicken, beef, shrimp, tofu)
• Stir fry, teriyaki, soy or hoisin sauce
• 1-2 tbsp. each: fresh or jarred ginger and/or garlic
• 1 tbsp. canola or olive oil
• 2 whole eggs

Directions:

• Take frying pan and add 1 tbsp. canola or olive oil
• Add 1 tbsp. each garlic and/or ginger and sauté until fragrant
• Boil water in separate pot according to directions on rice packet/box. Once water is boiling, add rice according to packet/box
• Dump in all vegetables, sauté 2-3 minutes or until they start to soften
• While veggies are cooking, put protein in a separate pan and cook thoroughly. Add to veggies once cooked
• Push veggies and protein to the sides of the pan creating a hole in the middle
• Add two eggs to the center and scramble. Cook most of the way through and then combine with other ingredients
• Add in the cooked rice to the pan and stir until mixed completely
• Add in 3-4 Tbsp of sauce of choice (NOTE: Taste the sauce prior. Many of these are highly concentrated and very high in sodium. Start by adding a small amount and increasing to taste. You can always add more, you can’t always take out!)
• Serve while hot and HOOK ‘EM

Recipes Provided By:
Katie McInnis, PhD, RD, LD
Assistant Sports Dietitian | Lecturer