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 5 - Student Summer Lifting Series

Day 1

Strength

Sumo Deadlift

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.

CFHL trainer Kim demonstrates how to perform the Sumo deadlift.

Accessory

(The last couple of reps on these exercises should be challenging. If it’s not, increase weight.)

Bulgarian Split Squats 3x10 each side

CFHL trainer Kim demonstrates how to perform the Bulgarian split squat.

Hamstring Curls 3x10

CFHL trainer Kim demonstrates how to perform lying hamstring curls.

Cable Kickbacks 3x10 each side

CFHL trainer Kim demonstrates how to perform a cable kickback.

Day 2

Dumbbell Walking Lunges
Dumbbell Man Makers

Complete a full lap around the gym of Dumbbell Walking Lunges (approximately 150 meters) stopping at each corner to complete 5 Man Makers.

*You will start at a corner and complete 5 Man Makers, lunge to the next corner, complete 5 Man Makers, lunge to the next corner, etc., until you are back to the corner you started at, then finish with 5 more Man Makers for a total of 25.

CFHL trainer Kim demonstrates how to correctly perform the week 5, day 2 workout.