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MONDAY, JANUARY 20, 2014
THE UNIVERSITY DAILY KANSAN
Personal trainers suggest five exercises to do at home
MAC LEANDER entertain@kansan.com
With the holidays at an end and the spring semester beginning, it's time to get back on the grind. This includes burning off the calories we've indulged in all winter break. Five personal trainers at Ambler Student Recreation Fitness Center suggest five exercises for students to do at home to get back in tiptop shape for spring.
Opskar
Stephen Opskar from Derby
1. Squat pyramid — Do a squat pyramid to hit your legs and glutes. The pyramid is a one to one work to rest ratio, where you are resting the same amount of time that you're squatting. First, squat for 20 seconds, then rest for 20 seconds. Do the same for 40 seconds each, then 60 seconds. Now, working your way back down the pyramid, do 60 second intervals again, followed by 40 seconds and then return to 20 seconds.
Powell
Wes Powell from Overland Park 2. Floor sprints/Mountain
climbers — Get into a push-up position. Make sure your body is straight and that your butt is not up in the air. Pull your belly button toward your spine to activate your core. Bring your right knee off the ground and pull it up to your chest, keeping the body as straight as possible. Touch your toe to the ground before bringing that leg back to the starting position and repeating with the opposite leg. Switch legs as quickly as possible while maintaining proper form, like you're sprinting in place with your hands on the ground.
Hlavac
Becky Hlavac from Naperville, Ill.
3. Knee tucks — On hardwood/tile floor, take a small towel (or a washcloth for each foot), and place it underneath your feet.
Starting in the push-up position, bend your knees and slide your feet toward your hands until your knees are tucked under your chest, and then draw your feet back to the push-up position. This is one repetition. While performing knee tucks, make sure that you keep your hips in line with your shoulders — this helps you avoid hyperextending your back. If you don't have a hardwood/tile floor, do five second intervals switching between the push-up position and a plank, and do about five rounds. (10-15 reps)
Hodgdon
Joel Hodgdon from Olathe
Joel Hodgson from Ullathe 4. Boxer sit-ups — This is a modified sit-up. Lying on your back with your feet on the ground (knees bent) and hands behind your head, sit up moving your upper body toward your knees. At the end of each sit-up, twist first right then left with your torso at the top of the motion touching first your right elbow to your left knee then your left elbow to your right knee. This engages the obliques as well as the rest of the abdominal complex. Do three sets of 15 reps.
Kuhlmann
Michael Kuhlmann from Sioux City, Iowa
5. Burpees — Beginning from a standing position perform a squat and place your hands on the ground in front of you. Kick your feet back into a push-up position and then perform a push-up. Once the push-up is completed, return your feet to the squat position and immediately jump as high as possible reaching for the ceiling. Repeat those motions as quickly as possible.
- Edited by Chelsea Mies
Interested In Joining Student Senate For The Spring Semester?
The following positions are open:
1 School of Pharmacy Senator
2 Non-Traditional Senators
1 Jr/Sr College of Liberal Arts and Sciences Senator
1 School of Architecture, Design, and Planning Senator
1 School of Music Senator
2 Graduate Senators
1 International Graduate Senator
1 Court of Appeals Associate Justice
2 Elections Commission Members
Visit studentsenate.ku.edu/open-senate-positions to find the application, or stop by the Student Senate offices in SILC for more information.
Also, don't forget Line-Item funding applications are now available at http://studentsenate.ku.edu/line-item-funding. Applications are due Monday, Feb. 10 at 5 p.m.
Email senate@ku.edu with any questions.
Eight songs to help beat the back-to-school blues
Well Jayhawks, it's that time again. You've taken a break from
JAZMINE POLK entertain@kansan.com
PRMD
Back Lot Music
your studies and spent time with friends and family, but now it's time to hit the books again. I know that it can be hard to transition back into school, especially
Capitol
Jive
after eating all those Christmas desserts and sleeping until noon, so here's a playlist that can help lift your spirit while adjusting to school again.
1. "Wake Me Up"
Artist: Avicii
Album: "True" (2013)
After the alarm goes off on the first day of classes, I think we will all agree with Aloe Blacc when he sings, "So wake me up when it's all over." The inspiring lyrics and electric beat of this song will get your mind off home and back on accomplishing your goals. This popular summer anthem is the perfect song for any playlist.
Artist/Writer Album:"Despicable Me 2: Original Motion Picture Soundtrack" (2013)
2. "Happy"
Sometimes we need a reminder to stop worrying, like about that first paper your professor just assigned, and focus on being grateful. This smooth and cool track by the legendary Pharrell Williams will send your first week blues away and make you feel happy. The old-school jazz feel of this song and lyrics, such as, "Can't nothing bring me down," will have your head bobbing and toes tapping, something I think we will all need this week.
3. "Treasure"
Artist: Bruno Mars
Album: "Unorthodox Jukebox" (2012)
No playlist would be complete without a song from this year's Super Bowl halftime performer Bruno Mars. This funky song by the soulful crooner will have you strutting to the beat down Jayhawk Boulevard. Although the bags under your eyes from lack of sleep may say otherwise, you will still feel like a treasure with this song playing in your ears.
4. "Roar"
Artist: Katy Perry
Album: "Prism" (2013)
There is no better song to get you motivated for that first exam than one of the most inspirational songs of 2013. "Roar," nominated for Song of the Year at this year's Grammys, is perfect during an all-nighter study sesh. Study with Katy and that Scantron will definitely hear you roar.
5. "Beautiful People"
Artist: Chris Brown
Album: "F.A.M.E." (2011)
5. "Beautiful People"
This upbeat dance song featured on F.A.M.E., a Grammy winning album, is a gem for your back-to-school playlist. Fortunately, college isn't all about tests and papers (sorry moms). One of the best things about college is meeting new people and creating lasting memories. Blast this track while you're catching up with your friends.
6. "Gangsta"
6. Gangsta
Artist: Kat Dahlia
Album: 'Gangsta EP" (2013)
We've all had hardships that we have had to overcome. Maybe your grades from first semester weren't so hot or you're struggling with student loans. This song by the Cuban-American hip-hop/pop artist is emotional, relatable and needed on your playlist. Dahlia's snappy lyrics like, "On way to the top, I make with what I got," will motivate and help you channel your inner gangsta.
7. "On Top of the World"
7. "On Top of the World"
Artist: Imagine Dragons
Album: "Night Visions" (2013)
You know those moments when you just aced an exam, uploaded all of your Blackboard assignments or cheered on the Jayhawks to a win in Allen Fieldhouse? That's where this song fits in. Featured on the rock band's debut album, "Night Visions," "On Top of the World" will make you feel just that.
8. "Moment 4 Life"
Artist: Nicki Minaj featuring Drake Album: "Pink Friday" (2010)
One of Minaj's most renowned songs, "Moment 4 Life," is one of those tracks that never gets old. It reminds you to be thankful for all of your opportunities and to celebrate life. It is easy to get caught up in stressing about classes and your future, but college doesn't last forever and it's best to cherish every moment. So, enjoy our beautiful campus, the over-crowded buses, camping for basketball games and even those nights spent writing 10-page papers because you may never have these moments again.
— Edited by Amber Kasselman
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