Welcome back to college, young scholar! Or class-skipper, whichever fits you better.
Either way, welcome back!
So, did you get pressure from the family over the holidays to hit the gym? Gain a little extra from that amazing holiday food? Think that you can’t get a good workout routine in just because you live in a dorm room?
In this blog, we’re going to go over some of the best workouts to do in a dorm room.
- Pushups (Chest)
The pushup has got to be one of my favorite workouts ever made. Perfect for limited space, and requiring no equipment, the pushup is the hidden gem of dorm room workouts.
When down on the ground, place your hands slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you and keep your body a straight. In a controlled fashion, lift yourself up – and then let yourself down.
With a Desk
If you’re looking to make the pushup more difficult, add a desk to the mix. Place your hands slightly wider than shoulder-width apart, your body straight, and with your body angled do a pushup off the desk. This will give you a whole new alteration to the usual pushup, and will help you use your entire surroundings.
- Body Weight Squats (Legs)
Looking to sculpt those legs after a long holiday? Look no further! Body weight squats are awesome, and just like the pushup don’t use any equipment. The technique to this workout is to have good form.
Standing with your feet shoulder width apart, place your hands behind your head. Start by flexing your knees and hips, sitting back with your hips. Descend down to the depth that you are able, and quickly reverse to the starting position.
Add Some Knowledge
To make the workout more challenging, try adding some books, I hear those chemistry and history books are pretty thick. Keep the books chest height, and follow the same motions above. Remember, form is key!
- Shoulder Pushups
Never fear if you don’t have a dumbbell or bar to work out your shoulders, all you need is your dorm room floor! (Preferably cleaned of any trash or dirty laundry that it may have accumulated).
Begin in a standard pushup position with your hands slightly wider than shoulder-width, keeping your elbows locked. Raise your hips towards the ceiling with your toes planted on the ground. Your body looks like an upside down V. Slowly lower the top of your head towards the ground, but please don’t head butt the floor.
Hand Stand Anyone?
To alter this workout takes a little work. Slowly wall crawl your way up your dorm room wall. In a slow and controlled fashion, slowly lower your head to the floor and back up to the starting position. This should look just like a hand stand while you’re leaned against a wall. Please, do not do this if you are unsure that you can do a handstand, this could cause injury.
- Bed Dips for the Win
I promise, the name of this exercise is meant to be G and PG rated. This is another take on the classic bench dip, just utilizing the bed rather than a bench.
Using your bed, place yourself on the edge of the bed with your hands next to your hips. Move your hips to the front of the bed, then bend your elbows to lower yourself a few inches. Keep your butt close to the bed and dip your shoulders to at least 90 degrees. From this spot, push back up to the starting position.
Really? More Knowledge?
To alter this workout, we’re going to add your backpack to your knees while doing the dip. To increase the difficulty, add some books to your backpack. See, isn’t knowledge power?
- Crunch Time
This one is simple, just do a crunch! No equipment needed, minimal space, and really not much explaining to do. While lying on your back and your feet planted on the floor, raise your shoulders up until you feel tenseness in your abdomen. From here, lower yourself back to the floor slowly.
I Can Levitate!
Honestly, levitation has nothing to do with the name. I just couldn’t come up with something fancy for this alteration (sorry!). Raise your feet off the floor, in the shape of an upside down V, and balance them while doing a crunch. This will force you to keep yourself balance while utilizing all abdominal muscles to keep your form.
Just because you’re in a dorm room doesn’t mean that you can’t keep fit and work out on a daily basis. I hope that these exercises give you a good idea of what you can do with a small space and minimal equipment.
So, no excuses, get lifting!