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Workout Tutorials
As the Health and Fitness Industry continues to grow, Mason Recreation has created informative videos on the newest and most talked about topics. Check back often as we are always creating new videos to share with the Mason Nation.
How does It Work?
Each topic will have videos from our fitness team with all the information you need to know. All you need to do is click on the hyperlink and you will be directed straight to your video of choice.
If you would like a hands on example and demonstration feel free to request an equipment orientation by contacting fitness@gmu.edu and in the subject line list “Equipment Orientation.” We will schedule to have a fitness staff member instruct you and answer any questions you may have.
Quick Burst Workouts
These are 4 quick workouts to add to your fitness arsenal.
| Upper Body | Lower Body | Core | Cardio Strength |
Planks
The plank is a great exercise for strengthening your core. We challenge you to work your way up to completing the posted variation(s) of the plank for 30 to 60 seconds 3 to 5 days of the week.Remember, a quality plank is better than a plank with bad form held for a long time. A modification for the straight legs plank is bent-knee plank. The key to success is to keep the back straight and core tight. Push ups and pull ups will help you improve your core strength, which can help improve your plank.
| Variation Group 1 | Variation Group 2 | Variation Group 3 | Variation Group 4 |
|---|---|---|---|
| Basic Plank | Basic Plank | Basic Plank | Basic Plank |
| Up and Down Plank | Side Plank | Circling Plank | Shoulder Tap, Inchworm, & TRX Planks |
| Leg Jack Plank | Donkey Kick | Knee to Elbow Plank | BOSU Planks: Dome Side Up |
| Plank Row | Walking Plank | Pike Plank | BOSU Planks: Platform Side Up |
Foam Rolling
Are you looking for a way to relieve muscle tightness? Recent fitness trends have shown that foam rolling, also known as self-myofascial release, is an easy and efficient way to relax muscles and recover faster from the soreness and discomfort that comes with working out. Our Mason Recreation Fitness staff put together demonstrative videos for using foam rollers. Take a look.
| Basics of Foam Rolling | Iliotibial (IT) Band |
| Quads | Gluteus Maximus |
| Hamstrings | Anterior Tibialis |
| Calf |