While it can be hard to fit in gym time in between classes, work and extracurriculars, exercise is necessary for warding off the infamous Freshman (and Sophomore, Junior, Senior) 15! If it’s too hard to zip to the gym between obligations, you may want to squeeze in a workout in your dorm here and there. And while your double might seem like a tight space, it is possible to fit in select exercises! Here are some great workouts that you can do in your dorm room.
For your legs:
Keep those legs strong and toned for the short summer months that you’re able to show them off!
Calf Raises:
Simple but effective! For toned calves, stand on a step or book with your heels on the edge. Use the balls of your feet to pull your body, almost onto your toes, and then come down slowly. Repeat for a couple minutes. Perform three sets of 15-20 for best results.
Split Lunges:
This is a twist on the classic lunge – one that will make your thighs burn! Start out in a simple lunge position with one leg in front of the other. Instead of pulling your front leg back and walking the other forward, do this in one step by jumping and switching legs. Make sure you can control the movement so you don’t injure yourself. Complete a few sets of 10 or so reps.
Squats with a Side Leg Lift:
The squat targets the thighs and glutes, and paired with a side leg lift can also target the inner thigh. Between each squat, raise one leg slowly up to the side, hold for a moment, and slowly lower it. Control is key! Perform 10 reps on each leg, alternating sides each time.
For your glutes:
Keep your booty tight and toned with these three workouts!
Curtsy Lunges:
Similar to the lunge, a curtsy lunge targets those glutes and thighs for great results. Perform this like a regular lunge, but instead of bringing the front leg straight forward, slightly cross your foot to the other side of your body. This will feel slightly like a curtsying motion. Perform 10 on each side.
Squats:
This classic move is ideal for sculpting those glutes and thighs! Perform a few sets of 10-12 traditional squats, making sure that your back is straight, your weight is in your heels, and your head is up. Correct form is key for preventing injuries!
Bridges:
This Pilates move is great for targeting your calves and butt. Lie on a mat with your knees bent. Move your feet close to your body, and raise your glutes using your legs. Try to keep the weight evenly dispersed in your heels, and squeeze your glutes at the top of range of motion. Complete 10 reps in each set.
For your arms:
Get tank top ready, trimmed down arms with these three moves that target your biceps, triceps and shoulders!
Bicep Curls:
Holding dumbbells or other weighted objects, simply bend your arms at your elbows, lifting the weight toward your shoulder. Make sure to keep your elbows tucked at your side, and be sure that you’re moving slowly and in control. Repeat 10-15 times per set.
Tricep Extensions:
Stand with your feet shoulder width apart and back straight. Lift a dumbbell or other heavy object above your head with straight arms. Then bend your arms at the elbows, lowering the weight behind your head. At the end of range of motion, slowly raise the weight back to the starting position. Repeat 10-15 times per set.
Shoulder Presses:
Stand with your feet shoulder width apart and back straight, holding a dumbbell in each hand. Raise your arms so they are parallel with your shoulders, and bend at the elbow so the weights are in the air, a little above your head. Using your arms and shoulders, slowly push the dumbbells up, until your arms are almost straight above your body. Slowly lower them back down to starting position. Repeat 10-15 times per set.
For your core:
Want a nice subtle six pack? Get great abs with these three core exercises!
Double Leg Lifts:
Lie on a mat with your legs together. With your hands by your sides and your head against the mat, lift both legs together. Once they’re above your hips, slowly lower them back down. Repeat for a few sets of 10-15 lifts.
Toe Taps:
Lie on a mat with your legs bent at a 90-degree angle. Your shins should be creating a sort of “table top.” Take one leg at a time and tap your foot to the ground and lift it back to the starting position.
Swimmers:
Lie face down on a mat with your legs and arms stretched out. Using your core muscles, lift your legs and arms off the ground. Move your legs and arms up and down in a swimming motion. This is a great exercise to target your glutes, back, and abdominals!
For your heart:
Cardio isn’t just for the treadmill! There are tons of great workouts that can get your heart beating hard – here are a few:
Jumping Jacks:
This oldie-but-goodie can sure get your heart pumping! Traditional jumping jacks as well as variations (like ventral jacks or fly jacks) can boost your heart rate and burn those calories! Complete at least five sets at a minute each.
High Knees:
Another great move to get your heart pumping! High knees are a simple but effective move, just make sure your back is straight and you’re lifting your knees to at least hip height for the best results! Complete two minutes in Tabata style timing (20 seconds on, 10 seconds off).
Butt Kickers:
Butt kickers are another great way to burn calories and boost your metabolism. Simply jog in place, but extend the range of motion in your legs by actually kicking your own butt. Seems simple, but these will tire you out! Complete two minutes in Tabata style timing (20 seconds on, 10 seconds off).
Whenever you’re feeling strained on time or not so motivated to head to the gym, try these short and simple workouts instead!