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 6 - Student Summer Lifting Series

Day 1

Strength

Barbell Rows

Build to a heavy 8 in 2-3 warm-up sets then 3x8
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 a barbell row.

Accessory

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

Incline Dumbbell Bench Press 3x10

CFHL trainer Kim demonstrates how to perform the incline dumbbell bench press.

Face Pulls 3x10

CFHL trainer Kim demonstrates how to perform the cable face pull weight training exercise.

Good Mornings 3x10

CFHL trainer Kim demonstrates how to perform the good morning weight training exercise.

Day 2

Complete 2 full laps around the gym of Dumbbell Farmer Carry (approximately 300 meters) stopping at each corner to complete the following:

5 Dumbbell Squats
5 Push-ups
10 Dumbbell Clean & Jerk

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