Objective
Illini Jumpstart is a program designed to give patrons of all fitness levels the knowledge and tools to confidently embark on their fitness journeys. The foundation of this program is creating SMART goals. Once you’ve set goals, you will be able to fill out a workout plan and utilize a series of tutorial videos to help you exercise in a safe and informed way. The goal is to provide you with the tools that will equip you at the start your fitness journey.
Video Tutorials
Warm Up
Additional warm ups include walking/jogging, foam rolling, dynamic stretching, and cycling.
Cardio
Additional cardio workouts include walking, swimming, row machine, cycling, alternate trainers, ellipticals, and dancing.
Strength
Chest
Arms
Additional arm workouts include arm curl machine, arm extension machine, and tricep machine.
Shoulders
Additional shoulder workouts include the shoulder press machine.
Core
Back
Additional back workouts include lateral raise machine and lat pulldown machine.
Legs/Glutes/Hips
Additional leg/glute/hip workouts include leg press machine, leg curl machine, leg abduction/adduction machine, and seated/standing calf machine.
Additional
Additional strength workouts include free weights, rock climbing, and Olympic lifting.
Intensity
Some intensity training activities include:
- Running/swimming sprint intervals
- Kickboxing
- TRX
- Tabata
- Plyometrics
- Zumba
- Combatives
Flexibility
Additional flexibility workouts include yoga, pilates, dynamic/static stretching, and foam rolling.
Recovery
Some recovery activities include:
- Icing
- Spending time in the sauna
- Foam rolling
- Yoga
- Swimming
SMART Goals
S: Specific
When setting a goal, be specific about what you want to accomplish. This isn’t a detailed list of how you’re going to meet a goal, but it should include answers to what you want to accomplish and why you’ve chose this goal.
M: Measurable
Using metrics makes a goal more tangible because it provides a way to measure progress. Measurement methods can be both quantitative (how much weight you can lift, how long you run, etc.) and qualitative (how much energy you have, your daily mood, etc.).
A: Achievable
Focus on how important this goal is to you and what you can do to make it attainable. This may require developing new skills and/or changing your attitude. Strike a balance between challenging yourself, but being realistic with the outcome. Think about if you have the necessary tools/skills.
R: Relevant
Relevance refers focusing on something that makes sense in the context of your daily habits and overall lifestyle. Making a goal relevant inspires action and will motivate you to achieve it. Consider whether this is the right time for this goal and what specific steps you need to get there.
T: Time-Bound
Set a target date for you to achieve your goal. If your goal will take three months to complete, it’s useful to define what should be achieved half-way through the process. Providing time constraints also creates a sense of urgency.
Workout Planner
The following planner has been developed so that you can fill in your workout plan.