Fitness Routines

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Looking for fitness guidance but aren’t looking to invest in a trainer? GW Campus Recreation’s app-based fitness routines provide foundational information, structure, and guidance for your fitness journey. They were built by expert fitness professionals from the Campus Recreation and Exercise Science teams. Videos of each exercise show proper form and the app guides you through the specifics of each workout. Just enter your weight lifted and amount of repetitions and the app will show your progress along the way. 

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Available Routines

Beginner Mass Routine

• Beginner friendly workouts and education
• Complete 24-week plan for effectively and efficiently building muscle
• Built to allow body to adjust to high-volume workouts safely
• Workouts are typically 45-60 minutes

Short on Time, Not Short on Health Gains

• For those that don’t have much time for the gym but realize that exercise is vital for wellbeing
• 20-30 minute full body workouts
• 16 weeks of workouts
• Can be modified to suit a variety of fitness environments, including home gyms

Strength & Mobility

• Improve functional strength and range of motion
• Workouts are typically 60 minutes
• Can be tailored for beginner to advanced level
• 8 weeks of workouts

Lower Body Toning: Glutes Focus

• Lower body workouts with a focus on glute muscles
• Difficulty can be scaled for beginner to advanced level
• 8 weeks of workouts
• Workouts are 45-70 minutes

Strength for Athletes

• Athletic strength and muscle building
• Guidance for different focuses of athletic performance
• Workouts are about 60 minutes
• 8 weeks of workouts

Please reach out to matthew [dot] ladengwu [dot] edu (matthew[dot]laden[at]gwu[dot]edu) with questions.