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
Day 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
Day 2
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
Day 3
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
Day 4
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
Day 5
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
Day 6
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
Day 7
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
Day 8
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
Day 9
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
Day 10
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
Day 11
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
Day 12
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
Day 13
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
Day 14
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
Day 15
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
Day 16
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
Day 17
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
Day 18
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
Day 19
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
Day 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
Day 21
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
Day 22
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
Day 23
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
Day 24
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)
Day 25
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
Day 26
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
Day 27
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
Day 28
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
Day 29
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
Day 30
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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