Center for Healthy Living

- Membership Overview
- Pricing
  Review prices for employees, faculty, students, volunteers, alumni, retirees, affiliates and their families, or find out how to purchase a fitness pass.
- Fitness Classes
  A variety of fitness classes are included with your CFHL membership.
- Facilities and Equipment
  We offer a variety of fitness equipment for members, including cardio/aerobic, weights and weight machines, and full-sized basketball courts.
- Member Guidelines
  The Center for Healthy Living expects our members to adhere to guidelines which are designed to reduce the chance of injury.
- Personal Training
  We offer a variety of personal training packages. Our fitness consultations will help you assess goals, identify barriers to fitness and create a plan that is specific to your fitness journey.
- Hours
  Review current hours for the Center for Healthy Living and access holiday schedules to see reduced hours and closures.
- Intramural Sports Overview
- Intramural Registration
  Participants can sign up as a team or an individual. Review the registration process and deadlines for upcoming leagues.
- Fall Intramural Leagues
  Find information on the fall intramural season.
- Winter Intramural Leagues
  Find information on the winter intramural season.
- Summer Intramural Leagues
  Find information on the summer intramural season.
- Spring Intramural Leagues
  Find information on the spring intramural season.
- Resources Overview
- Events
  Attend med center events and join UNMC and Nebraska Medicine-sponsored teams and stay active by raising money for local causes.
- Fitness FAQs
  Review frequently asked questions about starting a fitness or exercise program.
- Walking for Fitness
  Explore the many benefits of walking for fitness and get advice on how to increase your step count.
- UNMC Ice Rink
  The UNMC Ice Rink is centrally located between 42nd and 40th Streets and Dewey and Emile Streets.

Week 1 - Student Summer Lifting Series

Day 1

Strength

Deadlift or Trap Bar Deadlift: Watch the video

CFHL trainer Kim demonstrates how to correctly perform the deadlift using a barbell.

Find a Heavy 5 rep in 2-4 warm-up sets then 4x5. Heavy doesn’t mean going to failure. For this, heavy should mean you have 1 maybe 2 reps in reserve, meaning you could do 1 maybe 2 more reps with good form but not 3 more.

Accessory

Back Extensions 3x10: Watch the video

CFHL trainer Kim demonstrates how to correctly perform the back extensions exercise using a weight machine.

DB Reverse Lunges 3x10 (each side): Watch the video

CFHL trainer Kim demonstrates how to correctly perform a reverse lunge using dumbbells

Day 2

5 Rounds:

10 Double Dumbbell Deadlifts (Heavy)
10 DB Thrusters (can use same or different DB’s as Deadlifts)
10 Box Step-ups or Box Jumps
10 Push-ups

Watch the video

CFHL trainer Kim demonstrates how to do the week 1 workout.