These full length videos featuring our Rec Services Fitness Instructors will guide you from start to finish through your workout. Varying in length, from 20-45 minutes (depending on the workout), these videos will include a warmup and cool down providing a complete and easy to follow workout experience. You’ll find a range of class and workout types to choose from that require minimal to no equipment such as Tabata, HIIT, Triple Threat, Powerhouse, BodyFusion, Zumba and more!
Virtual health and fitness
We're working to keep you motivated at home. During this time, it is important for your mental wellbeing to stay active and keep moving so we've been working on some online options, resources and great workouts you can do at home.
Every week check in on this page or connect with us on Instagram, YouTube and Facebook.
On this page
Build with bands
Welcome to the build with bands exercise and recovery program. This program is intended for people who have resistance bands and want to learn how to get the most out of them.
Intro to resistance bands
Resistance bands workout #1
Resistance bands versus other equipment
Resistance bands workout #2
Get the most out of your bands
Resistance bands workout #3
Repair and recover
Welcome to the repair and recover program. This program is intended to help you recover effectively and efficiently from your workouts.
The importance of recovery
Upper body foam rolling
Lower body foam rolling
Nutrition and hydration
Release upper body tension
Lower-body stretch
Active vs. passive recovery
Active recovery workout
Rolling stick vs. massage ball
Fit quick Fridays
Every Friday, one of our trainers puts together a quick workout you can do anywhere!
5 Suppersetted Exercises
Circuit HIIT with Winnie
Kettlebells with Ryan
Kettlebell HIIT circuit with Winnie
Circuit with Adam
5 mini sets with Ryan
5 more supersets!
Return of the Adam! (Circuit)
60s circuit with alternating workouts
Every minute, on the minute (Kettlebells)
Adam's kettlebell circuit
Bodyweight HIIT circuit
Kettlebells EMOM follow along
Follow along
Cardio, strength and stretch
Body fusion
High-Intensity Interval Training (HIIT)
Full body workout
Power fusion
Abs, arms and glutes
Zumba
Triple Threat (Cardio, strength, yoga)
Arms and shoulders
Tabata
Powerhouse
7 exercises you can do with your kids
Butt 'n' Gutt
10 minute core workout
Red River jig
Muay Thai
20 minute hip hop dance class
45-minute total body strength
Gentle Hatha & Yin Yoga
Abs & Glutes
Zoom Class: Strong Nation
Pilates and Yoga
Boxing Fundamentals
Total body strength PLUS
Barbell bootcamp
Abs PLUS cardio
Yoga release
Warrior workout
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These detailed workouts will be laid out in an easy to read format, making it quick and simple for you to complete on your own. These are great options for those who are comfortable with their exercise technique, require less guidance and are looking for new ideas to spice up their at home routines. Workouts will vary in format (including strength, HIIT, tabata, core and more) requiring minimal equipment.
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November 25
Full body strength circuit (PDF)
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December 2
Strength and Tabata
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December 9
Double duty strength and cardio circuit
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December 16
Full body unilateral strength
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January 6
AMRAP circuit (PDF)
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January 13
Superset circuit with pull movements (PDF)
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January 20
Push circuit (PDF)
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January 27
Every minute on the minute (PDF)
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February 3
Home alternatives (PDF)
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February 10
For the L.O.V.E. of fitness (PDF)
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February 17
Body blast (PDF)
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February 24
Legs, legs, legs (PDF)
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March 3
HIIT skipping (PDF)
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March 10
Full body circuit (PDF)
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March 17
Core cardio HIIT (PDF)
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March 24
Sprint and strength (PDF)
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March 31
Recovery workout (PDF)
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April 7
Core circuit (PDF)
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April 20
Metabolic Resistance (PDF)
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April 22
Chair workout (video)
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April 29
Carpal tunnel exercises (video)
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May 7
5 mini circuits (Video)
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May 18
Hill strength circuit (video)
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June 2
Deck workout (video)
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June 9
AMRAP (video)
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June 18
Outdoor workout (video)
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June 23
40:20 HIIT (video)
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July 15
Kerri's cottage conditioning camp (video)
Movement and mobility
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These guided segments will be shorter in length aimed at increasing movement and mobility in your day and body. Add these into your day as a study or work break, as a warm up or cool down or even on a recovery day. Segments will focus on movement, mobility, posture, alignment and range of motion.
Videos will be available below, on-demand as they are posted.
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Hip mobility
Full body mobility
Body fusion
Shoulders
Chair mobility
Thoracic spine mobility
Range of motion (part 1 and 2)
Knee pain mobility
Five-minute movement break
Exercises to strengthen and protect your knees
Tips on fixing low back pain
Fixing your butt wink
Standing yoga flow
Neck tension
Biking to work: Warm up and stretches
Beginner's Tai Chi
Body Scan Meditation
Slow flow and Yin Yoga
Learn from the pros
Here you can find information and advice from reliable sources you can trust. Our experts will breakdown current research related to hot topics in ways that are easy to understand, helping you make informed decisions related to your health, wellness and fitness.
You may also want to:
Contact
UM Recreation Services
146 Frank Kennedy Centre
420 University Crescent
University of Manitoba (Fort Garry campus)
Winnipeg, MB R3T 2N2 Canada
204-474-6100