One of the toughest things about college is managing your time. All the school work, parties, and classes leave little room for the gym–especially around finals or midterms when the long nights turn into early mornings. The thing is, though, that you need to take care of yourself before the Freshman 15 turns into the Freshman 50. As a college, student we 100% suggest making the trip to the campus gym to work out. Truth is, a gym membership in the real world can get pretty expensive. Use the free gym while you can. But you are not perfect, and the truth is that some winter days/nights you don’t want to gear up to walk the 10-15 minutes just to get to the gym. That’s where this simple dorm room workout comes into play.
Reebok and celebrity trainer Sofia Leguizamon (@sofizamo) put together a quick and simple set of seven exercises you can do in your dorm room or bedroom. We asked Miss COED 2018 Kristen Pry (@kristen_pry), who received some awesome Reebok gear for her time. Check her out in the video below:
**By the way… Yes, cool stuff can happen to you if you join Miss COED 2018. This Reebok partnership is just one example. So sign yourself (or your girlfriend) up for Miss COED 2018 here.*
Directions: Do each workout once at least once a week, resting one day between each workout. Approach each workout as as a circuit of these exercises. Do as many repetitions of each exercise as you can in 60 seconds. Then rest of 20 seconds, and move on to the next exercise. After you’ve completed one set of each exercise, rest for 60 seconds. That’s one round. Do a total of 3 rounds. Once you get comfortable, add one round until you get to five.
Good Mornings
A good exercise to warm up with, stand up straight and rest the hands in the back of the head. Bend the chest forward while moving the butt back, attempting to form a 90-degree angle with the body. If necessary, bend the knees slightly.
Extra Credit: Keep your eyes forward and don’t bend your neck.
Weighted Lunges
Find something in your room, such as a textbook, to serve as a weight. Hold the book across your body gripping it in both hands. Step one leg forward, keeping the chest up and abs engaged. Bend the back leg behind so the knee strikes the ground. Stand back up without moving the feet from their planted positions. Continue to move the back leg up and down in this motion.
Extra Credit: Keep your knees pointed forward, as your frontmost leg should only be moving up and down (not waving side to side)
Incline Pushups
Move the chair away from its normal spot at the desk and into the middle of the room. Stand facing the chair with the hands planted at each end, shoulder width apart. Press into the chair, keeping the hips, knees, and toes in a line and the core tight, and then push the body back up to the original position. Be sure to keep the elbows in throughout the motion.
Butt Raises
With the back on the ground, plant one leg on the chair and raise the other leg straight in the air. With the hands rested on the ground for support, raise the butt and hips up and down.
Extra Credit: On each repetition, squeeze your butt to engage the glute muscles as well.
Step Ups
The chair can be used for this exercise as well, or scale to a shorter height by using a stool or step instead. Face the step, planting one leg on it with the knee bent and the other leg on the ground. Use weight from the back leg to step up and raise the knee above the stool. In the same swift motion, bring that leg back down to its original position. For added momentum, bend the opposite arm while stepping.
Extra Credit: Take your time on the way down from each rep.
Toe Touches
Lie on the ground with both legs raised in the air rested against the side of the bed. Start with the arms on the ground behind the head; raise them up so the hands touch the toes. The shoulders and upper back will move upward in tandem.
Extra Credit: Don’t give up! These are hard for everyone but you can do it.
Burpees
Yes, there is enough space for a burpee even in a tiny dorm room. Start by standing up straight. Throw oneself onto the ground, kicking the legs back behind the body and moving the hands to a pushup position in front. When the chest touches the ground, jump the legs back in towards the hand, and then jump the whole body upwards back to a standing position.
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