Senior Staff Writer Brigid Cromwell outlines the new additions to the Barnard Fitness Center for the 2021-2022 school year.

In anticipation of the larger renovation of the Francine A. LeFrak Foundation Center for Well-Being, the Barnard Fitness Center has purchased a number of new equipment, making the windowless basement gym marginally more efficient and tolerable for students. The fitness center reopened for Barnard students on September 22 after an 18-month COVID-19 induced hiatus during which the new equipment was acquired and assembled. Some of the upgrades include a second rack of dumbbells of a heavier variety, with weights now ranging from 5 pounds to 40 pounds, two new padded benches, adjustable resistance bands, a pull-down machine, a shoulder press machine, and, most notably, a free weight power rack.

Although a Barnard Spokesperson stated the equipment is updated every five years, patrons of the Barnard Fitness Center can attest to the gym’s outdated feel, with one Barnard senior describing the leg press machine as “paleolithic.” The loud squeaking sound the machine makes as it retracts mimics that of a wild boar, adding to the ambiance of the gym. Needless to say, the new equipment was a pleasant surprise for students, especially those interested in exploring weight lifting.

Prior to the installation of the free weight power rack, the Barnard gym primarily contained cardiovascular equipment, including treadmills, ellipticals, stationary bicycles, and one stair climbing machine. With this new equipment, Barnard students can make use of the 44-pound bar and additional weight plates to perform both upper and lower body exercises. Students can look forward to more upgrades when the fitness center moves to its new location on the first floor of Barnard Hall. According to an email sent to students on October 23, 2020, the renovation should be finished by 2023.

To celebrate the new equipment, I’ve included a beginner lower body workout so that you can grow your bold, beautiful buttocks if you so desire:

Warm-up:

Using a resistance band, complete 3-4 sets of 10 reps of the following exercises to activate your glutes:

• Donkey kicks
  • Position yourself on your hands and knees (with the resistance band over your knees) and kick one leg up at a time with your knee bent and your foot flexed towards the ceiling
• Clamshells
  • Lie on your side with your knees bent and stacked on top of one another (with the resistance band over your knees) and open and close your legs, separating your knees and then bringing them back together
• Fire hydrants
  • Position yourself on your hands and knees (with the resistance band over your knees) and bring your leg straight out to the side at a 90 degree angle with your knee still bent and your foot flexed

Workout:

• 3-4 sets of 10 reps of sumo squats using power rack and bar
  • Stand with feet a little wider than hip-distance apart and toes pointed slightly outward, add weight as desired
• 3-4 sets of 10 reps of hip thrusts using power rack and bar
  • Sit on the ground in front of the bench with your knees bent and feet flat on the ground, align shoulder blades with the top of the bench, place bar across hips, thrust upwards keeping spine neutral
• 3-4 sets of 10 reps of Bulgarian split squats (each leg)
  • Stand on one leg with the other elevated behind you on the bench and squat downwards while leaning forwards with a neutral spine to work the glutes
  • Hold dumbbells in each hand for extra weight
• 3-4 sets of 10 reps of cable pull-throughs
  • Using the cable machine and the tricep rope attachment, bring the apparatus to the lowest level closest to the floor and stand with your back to the machine
  • Grasp the rope attachment, walk away from the machine until you can hinge at the waist and achieve a flat back, and, using the glutes, pull the rope towards you between your legs until you are standing straight again
  • Hinge at the waist as the machine retracts and then pull it through again as you stand up straight

Photo via Barnard Twitter