Working Out With the Women’s Rugby Team

We’re back with a new edition of Working Out With the Team, a newer feature that gives you a window into the strength/conditioning regimens of various sports teams. Learn from the pros and break free from your routine KAC monotony by trying something new with these intense, but effective, workouts.

This installment was authored by one of our new writers, Kenda Tucker ’18. 

During rugby season, most of our workouts come from the practice themselves. But since the bitter cold has rendered the pitch almost unusable, we get together every so often to do some winter workouts to keep us in shape. Here’s what we do to ensure that we’ll be ready come our spring season. Remember to stretch before and after every workout so your muscles can be safe!

  • 30 Minutes Cardio – this part is pretty self-explanatory, but in each workout we like to do some cardio exercises. This can be running on the treadmill, using the elliptical, or even playing racquetball with friends – the point is to get your blood flowing.
  • Flight Attendants – “Flight Attendants” is not the actual name of these exercises, but that’s what we like to call them so we can easily remember what we’re supposed to be doing. In this set of exercises, you’ll need some weights. Pretend you’re a flight attendant and direct your passengers to the exits of the aircraft: in front (life the weights directly in front of you, stopping parallel to your shoulders), to the side (lift the weights to the side, stopping parallel to your shoulders), and above you (lift the weights directly above you, starting at a 90 degree angle and stopping once your arms are fully extended). Do each exercise 10 times and do the set twice.
  • Bicep Curls –  Using a dumbbell, start with your arms dropped, fallen as they would naturally. Then, lift the weight up about halfway up your torso. Do this 10 times. The next set of bicep curls goes from the halfway mark (arms about 90 degrees) to the point where the dumbbell is pressed to your chest. Do this 10 times, then repeat the set.
  • Bench Dips – Position yourself on any ledge (about a foot and a half off the ground, the weight benches will work fine) with your arms locked and your feet on the ground in front of you. Push yourself off of the bench a little and dip down, dropping before you butt hits the floor. Do this 10 times, and repeat twice.
  • Russian Twists – These are a great workout for your core. Sit on the floor and place your feet on the ground at a 90 degree angle, then lean back and lift up your feet to about a 45 degree angle. Slowly move your arms from one side of your body to the other. Then, add a bike by extending and contracting your legs, as if peddling on a bike Now, to change things up a bit, instead of simply moving your arms back and forth, lift them above your head and move them from top to bottom. Add a bike by doing the same motion of before. Do each type 20 times, where “time” means a complete back and forth.
  • Oblique Crunches (w/ medicine ball) – Lie down on a mat and place your legs to one side of your body, then do some crunches. Do 10 on each side then repeat. To get more out of this exercise, add a medicine ball that you’ll hold as you do your crunches.
  • Caples Stairs – Caples, the tallest building in Knox County, provides a great workout for those of us who are tired of going to the KAC or simply don’t want to brave the hill more than twice a week. The workout is simple: run up and down all eight floors of the Caples stairs. Do it once, then do it twice in a row, then do it three times in a row. Cool down with one more time up and down. Break time in between sets should be about as long as it takes you to dry those tears from your eyes. Lungs of steel, buns of steel, Caples stairs is a fantastic workout.

2 responses

  1. Pingback: Kenyon Doppelgangers: Maddy Jacobs ’15 and Amelia Blumenfeld ’16 | The Thrill

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