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Movement and Exercise

Working out and being active doesn't have to happen in a gym.  

Discover a variety of workout options you can complete virtually anywhere.

30 Days of At-Home Workouts

Join UND Personal Trainer Matt Bakken, as he leads you through an entire month of workouts - no equipment needed. Start at any time!

Week 1

Full Body Workout [Full #1]

Warm Up: 1-3 sets
A1: Down Dog to Up Dog x10
A2: Quad Stretch to Reverse Lunge x6 each
A3: Plank x 30 seconds

Block 1: 1-3 sets
B1: Scissor Jump x5 each
B2: Bird Dog x 12 each

Block 2: 1-3 sets, 1-2 reps from failure
C1: Split Squat hold 30 sec - 1 min
C2: Superman Pulses
C3: Pike Push Up

Block 3: Every Minute on the Minute (5-8 sets)
D1: Jumping Jacks x 40
D2: High Knees x 40

 

 

Lower Body Workout [Lower #1]

Warm Up: 1-3 sets
A1: Down Dog Ankle Marches x 10 each
A2: Glute Bridge x 12
A3: Cat/Cow x6

Block 1: 1-3 sets
B1: Jump Squat x5
B2: Single Leg RDL x 10 each

Block 2: 1-3 sets, 1-2 reps from failure
C1: Wall Set: 30 sec-1 min (optional- single leg)
C2: Long Level Glute Bridge March

Block 3: Every Minute on the Minute (5-8 sets)
D1: Mountain Climbers x30
D2: Ab Bicycles x30

Upper Body Workout [Upper #1]

Warm Up: 1-3 sets
A1: World's Greatest Stretch x6
A2: Quadruped Shoulder Taps x6
A3: Crawl Forward/Backward x6

Block 1: 1-3 sets, 1-2 reps from failure
B1: Push Up (optional- kneeling)
B2: Side Plank 30 sec - 1 min

Block 2:
C1: Bent Over YTWs x10-15
C2: Tricep Dips x 10-15

Block 3: 12's conditioning (11 Burpees/1 Pike Push, 10 Burpees/2 Pike Push .... 1 Burpee/11 Pike Push)
D1: Burpees
D2: Pike Push Up

 

 

Full Body Workout [Full #2]

Warm Up: 1-3 sets
A1: World's Greatest Stretch x6 each
A2: Crawl Forward/Backward x6 each
A3: Single Leg RDL x6 each

Block 1: 1-3 sets, 1-2 reps from failure
B1: Long Level Glute Bridge Marches
B2: Plank Reaches

Block 2: 1-3 sets, 1-2 reps from failure
C1: Split Squat Hold
C2: Forearm Plank to High Plank

Block 3: Every Minute on the Minute (5-8 sets)
D1: High Knees x40
D2: Mountain Climbers x30

 
Lower Body Workout [Lower #2]

Warm Up: 1-3 sets
A1: Reverse Lunge to Overhead Reach x 6 each
A2: Cat/Cow x 6
A3: Down Dog Ankle Marches x 10 each

Block 1: 1-3 sets
B1: Single Leg Side to Side Hop x10 each
B2: Plant to Toe Touch x10 each

Block 2: 1-3 sets. 1-2 reps from failure
C1: Reverse Plank 30 sec-1 minute
C2: Side Lunge

Block 3: Every Minute on the Minute (5-8 sets)
D1: Reverse Lunge to Power Skip x8 each
D2: Quick feet Forward/Backward x30 each

 

 

 

Upper Body Workout [Upper #2]

Warm Up: 1-3 sets
A1: Side to Side Crawl x8
A2: Wall Angel x12
A3: Quadruped Shoulder Taps x 6 each

Block 1: 1-3 sets, 1-2 reps from failure
B1: 4 sec down/ 2 sec hold/ 1 sec up Push Up (optional- kneeling)
B2: Towel Lat Pull Down

Block 2: 1-3 sets 
C1: Forearm Plank to Dolphin x 10-20
C2: Towel Curl x 10-20

Block 3: As Many Sets in 15 Minutes D1: Superman x 15 D2: Walking Lunge x 15 each

Full Body Workout [Full #3]

Warm up: 1-3 sets
A1: Glute Bridge x 12
A2: Plank x 30 sec
A3: Down Dog to Up Dog

Block 1: 1-3 sets
B1: Jump Squat x 5
B2: Dead Bug x 12

Block 2: 1-3 sets, 1-2 reps from failure
C1: Wall Sit (optional- single leg) 30s-1 min
C2: 1.5 Push-Ups - down, 1/2 up, down, up (optional- kneeling)

Block 3: 1-3 sets
D1: Sliding Adductor Lunge x 8 each
D2: Prone T's x 10-20

Block 4: Ladder Workout
E1: Skaters x 12, 11, 10, .... 2, 1
E2: Crawl x 12, 11, 10, .... 2, 1

 

Week 2

 

Lower Body Workout [Lower #2]

Warm Up: 1-3 sets
A1: Down Dog Ankle Marches x 10 each
A2: Glute Bridge x 12
A3: Cat/Cow x6

Block 1: 1-3 sets
B1: Jump Squat x5
B2: Single Leg RDL x 10 each

Block 2: 1-3 sets, 1-2 reps from failure
C1: Wall Set: 30 sec-1 min (optional- single leg)
C2: Long Level Glute Bridge March

Block 3: Every Minute on the Minute (5-8 sets)
D1: Mountain Climbers x30
D2: Ab Bicycles x30

Upper Body Workout [Upper #3]

Warm-Up: 1-3 sets
A1: Lateral Crawl x6 each
A2: Thoracic Bridge x6 each
A3: Prone Y's x6

Block 1: 1-3 sets 2-3 reps from failure
B1: Tricep Dips
B2: Low Push Up Hold x30-60s
B3: Push Up AMRAP

Block 2: 1-3 sets
C1: Towel Curl x10-20
C2: Superman Hold x30-60s
C3: Towel Lat Pull Down x10-20

Block 3: Core
D1: Side Plank x30-60s
D2: Straight Leg Dead  bug x20-30e

 

 

Full Body Workout [Full #4]

Warm-Up: 1-3 sets
A1: Walking Knee Hug to Lunge x6
A2: Quadruped Scap Push Up x6
A3: Bird Dog x6e

Block 1: 1-3 sets
B1: Drop Squat (Single Leg optional) x5
B2: Thoracic Bridge x8e

Block 2: 1-3 sets, 2-3 reps from failure
C1: Donkey Kick Pulses x30-60
C2: Low Push-Up Hold (kneeling optional) x30-60s
C3: Prone Swimmers

Block 3: Tabata (8 rounds - 20s on/10s off) *4 minutes total - Alternate between Burpees and Mountain Climbers
D1: Burpees 20s/ rest 10s
D2: Mountain Climbers 20s/ rest 10s

 
Lower Body Workout [Lower #3]

Warm-Up: 1-3 sets
A1: Side Lunge x6 e
A2: World's Greatest Stretch x6 e
A3: Down Dog Ankle Marches x 10e

Block 1: 1-3 sets
B1: Seated Leg Lifts x10-20e
B2: Wall Sit x30-60s
B3: Jump Squat x5

Block 2: 1-3 sets
C1: Glute Bridge Leg Curl x10-20
C2: Long Level Glute Bridge hold x30-60s

Block 3: Tabata (8 rounds - 20s on/10s off) *4 minutes total - D1, D2, D3, D4 x2
D1: Quick Feet forward/backward
D2: Skaters
D3: High Knees
D4: Mountain Climbers

 

 

 

Upper Body Workout [Repeat Upper #1]

Try adding a rep!

Warm Up: 1-3 sets
A1: World's Greatest Stretch x6
A2: Quadruped Shoulder Taps x6
A3: Crawl Forward/Backward x6

Block 1: 1-3 sets, 1-2 reps from failure
B1: Push Up (optional- kneeling)
B2: Side Plank 30 sec - 1 min

Block 2:
C1: Bent Over YTWs x10-15
C2: Tricep Dips x 10-15

Block 3: 12's conditioning (11 Burpees/1 Pike Push, 10 Burpees/2 Pike Push .... 1 Burpee/11 Pike Push)
D1: Burpees
D2: Pike Push Up

 

Full Body Workout [repeat Full #1]

Try adding a set or rep.

Warm Up: 1-3 sets
A1: Down Dog to Up Dog x10
A2: Quad Stretch to Reverse Lunge x6 each
A3: Plank x 30 seconds

Block 1: 1-3 sets
B1: Scissor Jump x5 each
B2: Bird Dog x 12 each

Block 2: 1-3 sets, 1-2 reps from failure
C1: Split Squat hold 30 sec - 1 min
C2: Superman Pulses
C3: Pike Push Up

Block 3: Every Minute on the Minute (5-8 sets)
D1: Jumping Jacks x 40
D2: High Knees x 40

 

 

 

Lower Body Workout [Lower #4]

Warm-Up 1-3 sets
A1: Angle Leg RDL x6e
A2: Glute Bridge x10
A3: Reverse Lunge to Overhead Reach x 6e

Block 1: 1-5 sets, 2-3 reps from failure
B1: 4/2/1 Split Squat
B2: Single Leg Glute Bridge
B3: Lateral Step Up x 10-20e

Block 2: 1-3 sets
C1: Single Leg Calf Raise x10-20e
C2: Quadruped Hip CARs x10-20e
C3: Sliding Abductor Lunge x10-20e

Block 3: 4-8 sets
D1: Walking Lunge x 20e
D2: Jump Squat x 20e (rest 30s)

Week 3

Upper Body Workout [Upper #4]

Warm Up: 1-3 sets 
A1: Plank x20-30s 
A2: Thoracic Bridge x 6e 
A3: Bent Over Y's x6

Block 1: 1-3 sets 
B1: Incline Clap Push Up x5 
B2: Side Plank x20-30s each

Block 2: 1-3 sets 
C1: Superman Pulses x20-60s 
C2: Push Up with Rotation x2-3 reps from failure 
C3: Bird Dog x10-20e 

Block 3: 3-5 sets 
D1: Single Leg Side to Side Hop x 30s each 
D2: High Knees x 60s 
D3: Jumping Jacks x60s

 

 

Full Body Workout [repeat Full #2]

Add a set or rep!

Warm Up: 1-3 sets 
A1: World's Greatest Stretch x6 each 
A2: Crawl Forward/Backward x6 each 
A3: Single Leg RDL x6 each

Block 1: 1-3 sets, 1-2 reps from failure 
B1: Long Level Glute Bridge Marches 
B2: Plank Reaches

Block 2: 1-3 sets, 1-2 reps from failure 
C1: Split Squat Hold 
C2: Forearm Plank to High Plank

Block 3: Every Minute on the Minute (5-8 sets) 
D1: High Knees x40 
D2: Mountain Climbers x30

Lower Body Workout [Lower #5]

Warm Up: 1-3 sets 
A1: World's Greatest Stretch x6e 
A2: Down dog Ankle Marches x12 e 
A3: Inchworm x6

Block 1: 1-3 sets 
B1: Power Step Ups x5e 
B2: Single Leg Airplanes x10e

Block 2: 1-5 sets 
C1: Set Up x10-20e 
C2: 4/2/1 Glute Bridge Curl x2-3 reps from failure

Block 3: 1-3 sets 
D1: Curtsy Lunge x10-20 e 
D2: Lateral Lunge x10-20e

Block 4: 3-5 sets 
E1: Butt Kickers x 60 s 
E2: High Knees x 60s 
E3: Mountain Climbers x30-60s

 

 

 

Upper Body Workout [Upper #5]

Warm up: 1-3 sets 
A1: Thoracic Rotation x6e 
A2: Side Plank x20-30s 
A3: Cat/Cow x6e

Block 1: 1-5 sets, 2-3 reps from failure 
B1: Push Up to Shoulder Tap 
B2: Superman Hold x20-30s

Block 2: 1-3 sets 
C1: Towel Curl x10-20e 
C2: Prone External Rotation x10-20e 
C3: Prone T's x10-20

Block 3: 4-8 sets 
D1: Burpees x10 
D2: Crawl FWD/BWD x 30s each 
D3: Quick Feet FWD/BWD x60 s

Full Body Workout [Full #5]

Warm-Up: 1-3 sets 
A1: Glute Bridge x12 
A2: Plank x30s 
A3: Quadruped Scap Push Up x6

Block 1: 1-3 sets 
B1: Wall Sit x 30-60s 
B2: Scissor Jump x5e 
B3: Walking Lunge x10 e

Block 2: 1-3 sets, 2-3 reps from failure 
C1: Prone Ts x10-20 
C2: 1.5 Push Ups (kneeling- optional) 
C3: Plank to Dolphin x10-15

Block 3: As Many Rounds in 10 minutes 
D1: Single Leg Side to Side Hop x10e 
D2: Jumping Jacks x 20

 

 

 

Lower Body Workout [Lower #6] 

Warm Up: 1-3 sets 
A1: Forward, Side, Reverse, and Curtsy Lunge x3e 
A2: Deep Squat Thoracic Rotation x63 
A3: Single Leg RDL x10e

Block 1: 1-3 sets 
B1: Broad Jump x5 
B2: Single Leg Airplanes x10e

Block 2: 1-4 sets 
C1: Glude Bridge Hold x30-60s 
C2: Single Leg Glute Bridge x10-20e

Block 3: 1-4 sets 
D1: Eccentric Reverse Nordic x6-12 
D2: Fire Hydrant x10-20e

Block 3: 4-8 sets 
E1: Plank Side Hops 15-30s 
E2: Drop Squat to Floor Touch x30-45s

 
Upper Body Workout [repeat Upper #3]

Add a set or rep!

Warm-Up: 1-3 sets
A1: Lateral Crawl x6 each
A2: Thoracic Bridge x6 each 
A3: Prone Y's x6

Block 1: 1-3 sets 2-3 reps from failure
B1: Tricep Dips
B2: Low Push Up Hold x30-60s
B3: Push Up AMRAP

Block 2: 1-3 sets
C1: Towel Curl x10-20
C2: Superman Hold x30-60s
C3: Towel Lat Pull Down x10-20

Block 3: Core
D1: Side Plank x30-60s
D2: Straight Leg Deadbug x20-30e

 

Week 4/5

 

Full Body Workout [repeat Full #3]

Try adding a set or rep!

Warm up: 1-3 sets
A1: Glute Bridge x 12
A2: Plank x 30 sec
A3: Down Dog to Up Dog

Block 1: 1-3 sets
B1: Jump Squat x 5
B2: Dead Bug x 12

Block 2: 1-3 sets, 1-2 reps from failure
C1: Wall Sit (optional- single leg) 30s-1 min
C2: 1.5 Push-Ups - down, 1/2 up, down, up (optional- kneeling)

Block 3: 1-3 sets
D1: Sliding Adductor Lunge x 8 each
D2: Prone T's x 10-20

Block 4: Ladder Workout
E1: Skaters x 12, 11, 10, .... 2, 1
E2: Crawl x 12, 11, 10, .... 2, 1

Lower Body Workout [repeat Lower #3]

Try adding a set or rep!

Warm-Up: 1-3 sets
A1: Side Lunge x6 e
A2: World's Greatest Stretch x6 e
A3: Down Dog Ankle Marches x 10e

Block 1: 1-3 sets
B1: Seated Leg Lifts x10-20e
B2: Wall Sit x30-60s
B3: Jump Squat x5

Block 2: 1-3 sets
C1: Glute Bridge Leg Curl x10-20
C2: Long Level Glute Bridge hold x30-60s

Block 3: Tabata (8 rounds - 20s on/10s off) *4 minutes total - D1, D2, D3, D4 x2
D1: Quick Feet forward/backward
D2: Skaters
D3: High Knees
D4: Mountain Climbers

 

 

Upper Body Workout [Upper #6]

Warm-Up: 1-3 sets
A1: Thoracic Rotation x 6e
A2: Down Dog to Up Dog x 6e
A3: Lateral Crawl x 63

Block 1: 1-5 sets, 2-3 reps from failure
B1: Pike Push up
B2: Supine Push Up

Block 2: 1-3 sets
C1: Side Planks x 30-60s each
C2: Kneeling Ab slide out x10-20

Block 3: 12's conditioning (11 squats/1 push up; 10 squats/2 push ups.... 1 squat/11 push ups)
D1: Jump Squat
D2: Push Up (kneeling optional)

 
Full Body Workout [Full #6]

Warm-Up: 1-3 sets
A1: FWD/BWD Crawl x 6e
A2: World's Greatest Stretch x 6e
A3: Inchworm x6

Block 1: 1-3 sets
B1: Single Leg Jump Squat x 5e
B2: Plank Toe Touch x 10 e

Block 2: 1-3 sets
C1: Push Up Pulses x 15-30s
C2: Glute Bridge Pulses x 30-60s

Block 3: 1-3 sets
D1: Rotational Side Plank x 10-20e
D2: Prone Swimmers x 30-60s

Block 4: 4-8 sets
E1: Jumping Jacks x 60s
E2: Mountain Climbers x 30s
E3: Quick Feet Fwd/Bwd x 30s

 

 

 

Lower Body Workout [Lower #7]

Warm-Up: 1-3 sets
A1: Reverse Lunge to Overhead Reach x6
A2: Down dog Ankle Marches x 12 e
A3: World's Greatest Stretch x6 e

Block 1: 1-4 sets
B1: Wall Sit x 30-60sec
B2: Long Level Single Leg Glute Bridge Hold x 30-60 s

Block 2: 1-3 sets
C1: Side Lunge x 10-20 e
C2: Curtsy Lunge x 10-20 e
C3: Copenhagen plank x10-15 s

Block 3: 4-8 sets
D1: Reverse Lunge to Power Skip x6e
D2: High Knees x 60 S
D3: Butt Kickers x 60 s
D4: Single Leg Side to Side Hop x 30 s each

 
Upper Body Workout [repeat Upper #4]

Try adding a set or rep!

Warm Up: 1-3 sets
A1: Plank x20-30s 
A2: Thoracic Bridge x 6e
A3: Bent Over Y's x6

Block 1: 1-3 sets
B1: Incline Clap Push Up x5
B2: Side Plank x20-30s each

Block 2: 1-3 sets
C1: Superman Pulses x20-60s
C2: Push Up with Rotation x2-3 reps from failure
C3: Bird Dog x10-20e

Block 3: 3-5 sets
D1: Single Leg Side to Side Hop x 30s each
D2: High Knees x 60s
D3: Jumping Jacks x60s

 

 

 

Full Body Workout [Full #7]

Warm Up: 1-3 sets
A1: Cat/Cow x 6
A2: Walking Lunge to Knee Hug x6 e
A3: Quadruped Shoulder Tap x6 e

Block 1: 1-3 sets
B1: Reat Foot Elevated Split Squat - 2 sec pause x 2-3 reps from failure
B2: Push Ups x as many reps as possible

Block 2: 1-3 sets
C1: Eccentric Single Leg Curl x8-12 e
C1: 4/2/1 Towel Row x 10-20

Block 3: 5-10 sets
D1: Scissor Jumps x 30s
D2: Plank Side Hops x 30s

 
Upper Body Workout [Upper #7]

Warm-Up: 1-3 sets
A1: Thoracic Extension x12
A2: Plank x 30s
A3: Thoracic Bridge x6e

Block 1: 1-3 sets
B1: Dive Bomber Push Up x6-12
B2: Reverse Push Up Hold x30-60 s

Block 2: 1-3 sets, 2-3 reps from failure
C1: Prone Swimmers x 30-60 s
C2: Eccentric Accentuated Push Up x8-12
C3: Plank to Dolphin x10-15

Block 3: As Many Rounds in 10 Minutes
D1: Burpees x10
D2: Crawl FWD/BWD x 10 e

 

 

Lower Body Workout [repeat Lower #4]

Try adding a set or a rep!

Warm-Up 1-3 sets
A1: Single Leg RDL x6e
A2: Glute Bridge x10
A3: Reverse Lunge to Overhead Reach x 6e

Block 1: 1-5 sets, 2-3 reps from failure
B1: 4/2/1 Split Squat
B2: Single Leg Glute Bridge
B3: Lateral Step Up x 10-20e

Block 2: 1-3 sets
C1: Single Leg Calf Raise x10-20e
C2: Quadruped Hip CARs x10-20e
C3: Sliding Adductor Lunge x10-20e

Block 3: 4-8 sets
D1: Walking Lunge x 20e
D2: Jump Squat x 20e (rest 30s)

 

Zen in 10

Pre-recorded Zen in 10 sessions - focusing on stretching, breathing and having fun with coworkers. Take a quick break with less stress, more energy and better body functioning. Services provided by Kay Williams, Certified Yoga and Relax and Renew Instructor®.

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Session 7

Session 8

 

LIVE sessions offered on Tuesday and Thursday mornings at 10 am. 
See the UND Events Calendar for Zen in 10 events.

MOSSA On-Demand

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  • Workouts for all levels- beginners to serious athletes, and everyone in between.
  • Work out from the comfort of your own home – on your TV, your computer, or mobile device.

Join now for a free 14-day trial!  Then just $14.99/month thereafter.

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Exercise Libraries

ACE Exercise Library

Whether you're a beginning exerciser who needs help getting started or someone who wants to add some spice to your fitness routine, the ACE Fit® Exercise Library offers a variety of movements to choose from. Browse through total-body exercises or movements that target more specific areas of the body. Each comes with a detailed description and photos to help ensure proper form.

ACE

Matrix

No matter how you put your passion for fitness to work, our vast exercise library gives you the clear demonstrations you need to address full-body fitness. No matter what your unique goals or ability level, our exercise library can help improve strength, cardio, flexibility and more while refining form and technique.

MATRIX

Wellness & Health Promotion
801 Princeton St Stop 8365
Grand Forks, ND 58202-8365
P 701.777.WELL
UND.hwhub@UND.edu
 
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