Sticking to a workout plan in college can be difficult, especially if there’s no gym on campus or if it’s really far away from your dorm! However, you can stay dedicated to your fitness plan by doing workout activities in your dorm room! These are all bodyweight exercises, so you don’t need any equipment unless you want to use a yoga mat. Before you do any exercise, remember to do a warm-up! Get your muscles loose by jogging on the spot and doing a few arm and ankle circles.
Jump squats are like regular squats but harder! The workout is basically the same as a squat – you stand with your feet hip-width apart and squat down, lowering your butt while keeping your back straight (and yes, you do have to lean forward a bit for this exercise!). The simple squat is modified when you go to stand up: use a bit more power to propel yourself into a jump. When you land, sink back into a squat, controlled and slow. If you know you’re not at a fitness level to do jump squats, stick with regular squats and slowly add a few jump squats into your routine 5 reps at a time.
This exercise puts a twist on regular push-ups! Place your arms shoulder width apart and lower yourself into a push-up, keeping your elbows at your sides. Lift yourself back up and while you’re at the top of your push-up, twist your torso and raise your left arm in the air, keeping your right firmly planted. Shift your feet so that you’re in a high side plank. Inhale and on the exhale, lower yourself back onto all fours in one controlled motion. Repeat on the other side.
Everyone knows bicycle crunches, but not everyone knows about swimmer’s crunches! Swimmer’s crunches are fun and a great workout for your core. To perform them, lay on your back (you may want a yoga mat for this) and raise your arms above your head. Lift your right arm up to your centre without bending it while simultaneously lifting your left leg to your centre without bending your knee (as much as possible) to meet your right hand. Lower back to your starting position. Repeat on the other side.
To incorporate some cardio into your workout, try mountain climbers! Get into position as if you were going to do a push-up with your hands under your shoulders. To do a mountain climber, start by bringing your left knee up towards your left elbow, then lower your foot back to start position. Repeat with your right side. Do these quickly, as if you were running. Feel the burn!
To finish off your workout, do some lunges! There are so many ways to do lunges, why limit yourself? Do all kinds of lunges! The forward lunge is the easiest lunge – just stand up straight and step one leg forward. Bend it to about 90 degrees, making sure that your knee does not go over your toes. Hold the lunge for a few seconds before stepping back to starting position. Repeat with the other side. To do a side lunge, stand up straight and step out to the side. Bend your knee 90 degrees (or as far as you can go), making sure that your knee does not go over your toes. Hold for a few seconds, return to start, and repeat with the other side! For an alternating lunge, step the left foot forward into a forward lunge. Jump from your left forward lunge into a forward lunge with your right foot forward. This is a great workout and will give you some cardio as well as a leg workout! Finally, to do a reverse lunge, step one foot back and sink into a lunge, making sure your front knee does not go over your toes. Step back to start and repeat on the other side.
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