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 2 - Student Summer Lifting Series

Day 1

Strength 

Bench Press

Find a Heavy 5 rep in 2-4 warm-up sets then 4x5, 4 sets of 5 reps.
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.

CFHL trainer Kim demonstrates how to correctly perform a bench press.

Accessory 

Rope Cable Tricep Extensions 3x10

Trainer Kim demonstrates how to correctly perform a tricep extension using the rope cable weight machine in the Center for Healthy Living weight room.

Pull-ups or Assisted Pull-ups 3x10

CFHL trainer Kim demonstrates how to correctly perform an assisted pull-up using the equipment at the Center for Healthy Living.

Seated Cable Row 3x10

CFHL trainer Kim demonstrates how to correctly perform a seated cable row using the equipment at the Center for Healthy Living.

Day 2

5 Rounds: 

5 Burpee Broad Jumps

10 DB Strict Press

20 DB Renegade Rows (10 each...heavy and pull to hip)

40 Mountain Climbers

60 Farmer Carry Steps

CFHL trainer Kim demonstrates how to do the week 2, day 2 workout.