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Campus Recreation

Remote Recreational Programming

Enjoy Campus Recreation programming in the comfort of your home. This page will include group exercise videos, workouts of the day and tips for staying healthy and stress free. Intramural challenges and tournaments will also be posted as they are announced. Follow us on social media for the latest program offerings.

Facebook @USMCampusRec

Twitter @SoMissCampusRec

Instagram @SouthernMissCampusRec

Virtual Group Exercise Workouts

At-Home Workouts

Workout #1:
Do each exercise for 1 minute and rest for 30 seconds after!

-Alt. Pistol Squat (onto chair)
-Diamond Push Ups (knee)
-Pike Walk
-Jump Squats
-Pushups (elevate feet)
-Superman Banana
-Reverse Lunge
-Narrow Push up
-Scissor Kick /Lying Leg Lift

H.I.I.T Workout #2:

WARM UP
Do these for 30 seconds on each exercise 2 times through
-Jog in Place 
-Grapevine
-Butt Kickers 
-Frankensteins
1 MINUTE REST - GET SOME WATER 

Workout Instructions:
Do these for 45 seconds each on each exercise with 15 second rests, do this for 2-3 rounds!

SET 1
-3-Way-Lunges - Right Side Only (Fwd, Side, Back)
-3-Way-Lunges – Left Side Only 
-Power Knees - (quick tap 4x per side, then alternate)
1 MINUTE REST - GET SOME WATER 

SET 2
-Jump Rope
-Froggers
-Low Plank
1 MINUTE REST - GET SOME WATER 

SET 3
-Sit Ups
-Swimmers
-Starfish Crunches

Cool down stretches – Hold each stretch for at least 15 seconds!

Workout #3:

WARM UP
30 seconds for each exercise. Go through this 3 times!
-Jog in Place
-Jump Rope 
-Bob & Weave 
-Butt Kickers
-Torso Twist with High Knee
1 MINUTE REST - GET SOME WATER!

Workout for 45 seconds on each exercise with 15 second rests. Do this for 2-3 rounds! 

SET 1
-Sumo Squats + High/Low Punch
-Front Kick, Jumping Jack, Side Kick - Alternate Legs 
-High Knees 
1 MINUTE REST - GET SOME WATER

SET 2
-Flutter Kick Squats (Lunge, Squat, Lunge, Squat)
-Power knees
-Shuffle, Shuffle, Side Lunge (Alternate)
1 MINUTE REST - GET SOME WATER

SET 3
-Glute Bridge 
-Boat Hold
-Leg Lifts

TIME FOR COOL DOWN STRETCHES!
Hold each stretch for at least 15 seconds.

H.I.I.T Workout #4

45 seconds on each exercise with 15 second rests, 2-3 rounds each!

WARM UP
30 seconds each exercise 2x through
March in place
Jump Rope
Bob & Weave
Hamstring Curl and Back Row
Torso Twist with High Knee 
1 Minute Rest - Get some water! 

SET 1
Elbow Planks with Hip Dips
Plank Jacks (step or hop)
Elbow Plank
Plank Shoulder Taps or hold plank – knees or full plank)
1 Minute Rest - Get some water!

SET 2
Up and Outs (knee up in front, then knee up out to the side)
Right Side Only and Step or Hop
Prisoner Jacks
Step or Jumping Jacks
Up and Outs (knee up in front, then knee up out to the side)
Left Side Only and Step or Hop 
Skater and/or Curtsy Lunge
Alternating Legs and/or Step or Hop
1 Minute Rest – Get some water!

SET 3
Crunches
Russian Twist
Scissor Legs
Superman
Cool Down Stretches – hold each stretch for at least 15 seconds

Workout #5:

Workout of the Day - 5

Workout #6:

Workout of the Day - 6

Workout #7:

Workout of the Day - 7

Workout #8:

Workout of the Day - 8

Intramural Activities

  • E-Sports Leagues
EVENT STRUCTURE REGISTRATION PLAY BEGINS
Madden League Season Aug. 17-Aug. 26 Aug. 31
Smash Bros Season Aug. 17-Aug. 26 Aug. 31
NBA 2K Season Sept. 7-Sept. 23 Sept. 28
2V2 Rocket League Season Sept. 7-Sept. 23 Sept. 28
Trivia One Night Sept. 28-Oct. 21 Oct. 26
Sports Movie Bracket Tournament Sept. 28-Oct. 21 Oct. 26
iMessage Games Season Oct. 12-Oct. 28 Nov. 2

 

Register for FREE at IMLeagues.com/USM

HEALTH TIPS

Take a moment and practice these stress management tips from Moffitt Health Center medical professionals. To see more daily health tips, follow Southern Miss Student Health Services on Facebook (@ USM Student Health Services at Moffitt Health Center), Twitter (@USMhealth) and Instagram (@moffitt_health).

Emotional Health Tip #1: For the first 10 tips this month, we will be focusing on how to stay mentally and emotionally strong, as well as physically healthy, during the evolving COVID-19 pandemic. Today, we introduce FACE COVID, and will spend the next 9 days breaking down what that means.  

Emotional Health Tip #2: In times like these, it is easy to get caught up in the fear and anxiety that comes with change and uncertainty. Instead, focus on what you can control. Read a book for fun, listen to your favorite music, and continue working hard in your classes. 

Emotional Health Tip #3: Understand that circumstances like these may bring up thoughts and feelings of all kinds. Acknowledge them as they come but focus on what's happening right now. Take a few slow, deep breaths if you need to to help you calm down. 

Emotional Health Tip#4: #FACECOVID today by taking the time to come back to your body. If you find yourself anxious, fearful, or stressed in response to current circumstances, take a moment to take a deep breath and let it out slowly. Stretching and other simple physical activity can be helpful as well.  

Emotional Health Tip #5: Whether you are working on homework, preparing for an online exam, or simply catching up on your favorite show while social distancing, #FACECOVID by refocusing your energy and attention on the task at hand.

Emotional Health Tip#6: #FACECOVID with commitment! Perhaps you have had things on your to-do list or want-to-do list that are important to you but you have kept putting off. Take this time of social distancing and sheltering in place to figure out what matters to you and commit to doing those things, especially if it helps you live a healthier lifestyle. 

Emotional Health Tip #7: It can sometimes be easier to be kind to others than it is to be kind to ourselves. Learn more about the importance of self-kindness and how you can put these tips into practice by visiting this site.

Emotional Health Tip #8: #FACECOVID today by identifying your core values! Never done that before and not sure how? Visit this site for a quick activity to help you. Once you know, let your values guide the things you do today and in the days ahead. 

Emotional Health Tip #9: #FACECOVID with good resources! Should you seek medical information related to coronavirus or mental health during this time, be sure to identify reputable, and trustworthy resources both on and off campus or online.  

Emotional Health Tip #10: #FACECOVID by following cleaning and disinfecting tips provided by the CDC on this site. Social distancing is important but it doesn't mean you have to distance emotionally. Stay in touch via phone, social media, and other methods of communication.  

Emotional Health Tip #11: Did you know? 1 in 5 college students struggle with stress most of the time. While some stress can be good, as it helps motivate you to complete tasks, chronic stress can be harmful to your health. If you find yourself struggling to cope with or manage your stress, don't be afraid to seek help. 

Emotional Health Tip #12: It is important to understand how stress can impact your overall health. Visit this site for more information on how stress effects your body. If you notice signs of severe stress, don't be afraid to seek help!

Contact Us

Campus Recreation
Payne Center
118 College Dr. #5155
Hattiesburg, MS 39406

Hattiesburg Campus

Campus Map

Email
campusrecFREEMississippi

Phone
601.266.5405