The liberating realm of college life can be busy, to say the least. Between school, work, social life, and a tight budget, working out and maintaining a healthy diet can be such a hassle. Although staying in shape can be a tough routine to stick to and might come with too pricey a cost for the everyday college student, you can take advantage of your free time now that summer is here. Here are 10 simple moves that you can do virtually anywhere with absolutely zero equipment.
- Squat
-
This universal move is used to obtain those nice toned legs and glutes. Have you ever heard the phrase, “Do you even squat, bro?” Bend your knees as you sit the butt back into an invisible chair. Plant your feet shoulder-width of the hips and keep your chest up to maintain a neutral spine. Your knees should stay parallel to the floor. Repeat for 10 consecutive reps.
- Mountain Climbers
-
Start in a Plank position. Alternate and bring each knee into the chest and then extend back to the plank position. Pick up speed for higher intensity. Repeat as desired.
- Lunge
-
This next move also targets the lower body. Extend one leg behind you while digging your toes into the floor and bend at the knee. The front leg should also bend at 90 degrees. Never let the front knee extend out further than the front toe. Be sure to keep your upper body nice and tall. Do not hunch forward and avoid resting your hands on your quads. Repeat for 10 consecutive reps on one leg, switch and repeat movement on the opposite leg.
- Russian Twists
-
Another great move for the abdominals is the Russian Twist. Sit up nice and tall on the floor. Knees should be bent out in front of you with your feet flat on the floor. Slightly lean the torso back to about 45 degrees as you fold the arms across the chest. Maintain a neutral spine and tall chest as you squeeze the core and twist your shoulders side to side. Repeat for 10 reps.
- Plank
-
This third move works the shoulders, arms and the abdominals. Start in a table top position or on all fours. Hands should be placed flat on the floor and shoulder width apart. Legs should also be fully extended with your toes digging into the floor. Engage the core to keep the hips level with the back. Think of a flat surface from the tip of your head to the heels of your feet: not a mountain peak. No bottoms in the air! Hold for 30 second intervals.
- Burpees
-
Stand up nice and tall with your feet together. Fold forward as you bring the hands to the outside of the feet. Jump the feet back to Plank position. Next, jump the feet back to the inside of the hands. Pick up speed for higher intensity. Repeat as desired.
- Push-Up
-
This move also works the majority of those upper body muscles as well as the chest. Begin in a Plank position (to modify this exercise you may place your knees on the floor). Squeeze the core to keep the hips level with the back. As you bend the arms, lower the body to the floor. Press the hands into the floor and straighten the arms to lift the body back into the Plank position. Repeat for 10 reps.
Image via Your House Fitness.
- Crunch
-
Lay flat on the floor with your back and feet also flat on the floor. Your knees should be bent. Bring the hands to a light touch on the ears. Squeeze the core as you bend at the waist and bring your shoulders off the floor. Keep your core engaged as you lower your shoulders back to the floor. Never lock the hands together behind the neck to pull yourself upward. Repeat for 10 reps.
- Inverted V Push-Up
-
Here the emphasis is placed primarily on shoulders. Hands should be flat on the floor with your fingertips facing each other inward. Toes should drive into the floor as you use the hips to push your butt high to the ceiling. Your body should be in the shape of a “V”. Press firmly through your palms to ensure that all of your body weight is evenly distributed. Your head should hang freely. Maintain the shape of the “V” and bend the arms as you lower the head to the mat. Press through your hands and shoulders as you straighten your arms and end in the beginning “V” position. Repeat for 10 reps.
- Jump Rope
-
Jumping rope is a great way to boost your cardio. Try doing 500 and then see how winded you feel!
Thes semester is here and these moves are great to help you keep active. Exercise definitely will enhance your weight-loss journey, but for twice the fun try this workout with a friend. Be sure to stay hydrated!