Winter break has come to an end, so come the dark and dreary winter months spent keeping warm inside your dorm room. If you’re like me, it takes a whole lot of commitment to get to the gym through all the snow and cold. Let’s be real—even though you’ve been promising to stick to your New Year’s resolution to get in shape, your warm bed seems to take the cake over that cold walk to your early morning workout. Besides, you always have tomorrow morning to make up for this one, right?
Don’t fear, HC has come up with a workout routine for you, so that you never have the excuse of, “But it’s 7 below outside!” again. So, are you lacking the motivation to hit the gym? Does the weather outside have you conjuring up the most absurd excuses to avoid your workout? Here is a butt- kicking, no-equipment-necessary exercise routine put together by Jackie Morgado, a personal trainer at Equinox Fitness in Los Angeles, that you can do in the comfort of your own dorm room!
HC’s DIY Dorm Room Workout
Upper Body
Tricep Dips – 2 sets of 10 repetitions
Face your back to the edge of your bed frame or desk (depending on your height), placing your arms directly behind you, grasping the ledge. Make sure your feet are shoulder-length apart on the floor, and walk your legs out to the point where your butt is far enough away from the bed or desk so that you can still balance. Slowly lower yourself until your arms reach a 90-degree angle. Raise yourself back up to the starting position, and repeat the process. You’ll have sexy, toned arms in no time!
Pushups – 2 sets of 12 repetitions
Leaning your body weight at an incline against your desk, place your hands in front of you, grasping the edge. Make sure your arms are shoulder-width apart and your back is flat, with your legs straight out in a hover position. Lower your body until your chest is grazing the desk, then slowly push back up. Repeat this process until the set is finished. Even though pushups seem very old school, they are very effective at strengthening your pectorals, triceps, biceps and core muscles. So, while it may seem simple, a pushup can go a long way!
Abs and Core
Jackhammer – 2 sets of 10 repetitions
This is the ultimate core workout for flattening both your upper and lower abdominal muscles. Start laying flat on the ground (use a yoga mat for more comfort if needed), hands interlaced behind your head and legs straight, slightly off the ground. In one motion, raise your back into a crunching position and pull your legs towards your chest, making sure to keep your core engaged at all times. Slowly lower your body back to starting position, pushing your legs out and down and keeping your back straight.
Torso-Rotation – 2 sets of 15 repetitions (twisting to both sides is one full rep)
Having strong oblique muscles, the ones on both sides of your abdominals, is essential to a toned core. This exercise specifically targets those muscles, giving you the burn you need to get that sexy, flat stomach! Start sitting on the floor with your knees bent and feet flat on the ground. Recline back to about 45 degrees, and place your arms out in front of your body. Keeping your lower body still, twist to the right and left, tapping your hands to the ground on each rotation. The farther you lean back, the harder the workout.
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Lower Body
Step-Ups – 3 sets of 12 repetitions (completing both legs is one full rep)
Using a steady chair, place your right leg up on the seat and transfer all of your weight to your heel. Hoist yourself up, keeping all of your muscles engaged in your right leg and butt. The left leg at this time should simply be for balance. Lower yourself back down to starting position, and switch to your left leg, repeating the process. This exercise is the best way to firm up your hamstrings, and also kicks your butt into fabulous shape!
Walking Lunges – 3 sets of 10 repetitions (completing both legs is one full rep)
This exercise would most easily be done in a long hallway. Start in the standing position, with your hands at your side. In a forward motion, place one leg forward and lunge your back knee toward the ground. Be sure your front leg does not to go past a 90-degree angle. After completing one lunge, bring your back leg forward, putting your body back in starting position. Switch legs on and off until the set is complete. Your butt and thighs will be in tip-top shape after a few weeks of this exercise!
Cardio
Jumping Jacks – 2 sets of 100
Think back to elementary school. Remember how your PE teacher always started class with those dreaded jumping jacks? Well, there was a good reason for them. This exercise raises your heart rate while getting the blood flowing to every part of your body. Start with your feet together and hands by your sides in a relaxed position, standing straight up. In one fast movement bend your knees and jump up, while spreading your legs wide and raising your arms above your head at the same time. Quickly jump again, and bring your arms and legs back together to complete the jumping jack.
Stair Run – set of 30 stairs, 6 repetitions
Pull a Rocky Balboa and take advantage of the stairs in your dorm by running them for an intense cardio workout. Start at the bottom of the stairs and walk up the first full set to get your heart rate going. Once you reach the bottom starting point again, put all your effort into running up the stairs. After you’ve hit the top walk your way back down, and repeat the process. According to fitnessfatloss.com, “Running stairs has been used by athletes for decades to get a seriously tough cardiovascular workout whilst simultaneously building lower body strength…it is one of the very best ways to build strength and endurance and ensure your butt, thighs and calves look great.”If you’re feeling ambitious, try skipping every other step to get that extra leg workout.
Even though it doesn’t seem entirely convenient to get a rigid cardio workout going in your dorm room, Jackie insists, “Remember that cardio is a very important part of a workout. You want to do cardio two to three times a week. It is going to help you with your endurance as well as help you shed those pounds you have been trying to lose.”
You can do a little bit each day or split each target area into different days of the week. It would also be effective to alternate strength training with cardio. For example, Monday, Wednesday and Friday can be devoted to strengthening, while Tuesday and Thursday are your cardio days.
Jackie adds, “The most important thing to remember is that your body will accommodate to whatever exercise you do in 3 weeks, so making slight variations to the exercises you do will keep your body guessing and give you the results that you want to see.”
Switch up your routine by adding weight resistance to your workout. For example, carry a heavy book over your head with your back straight while doing your lunges, or hold a large water bottle during your torso-rotation exercise.
And, of course, always remember to stretch! See HC’s article here for some good stretches and info on the importance of stretching before and after your workout.
Sources:
Jackie Morgado – Personal Trainer at Equinox Fitness
Photo Sources:
www.womenshealthmag.com
www.shape.com
http://www.theluxuryspot.com/tag/workout/
www.seventeen.com
www.womansday.com
www.wonderingfair.com
http://www.gloss.co.nz/Health/Exercise/-Tone-Your-Butt.html