The Best Dorm Room Workouts

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?

WRONG!

In this blog, we’re going to go over some of the best workouts to do in a dorm room.

  1. 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.

  1. 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!

  1. 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.

  1. 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?

  1. 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.

IN CONCLUSION

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!

 

Dorm Room
                                    A dorm room can also be a great place to exercise!

Lift, Lift, Baby!

Exercising Baby
                                      The Do’s and Dont’s

Before I write this blog post, I have to make it clear: I am not a parent. I’m not married, don’t have kids, and am not looking to have kids for a while. However, I have a lot of siblings (try six) and each are married and have children of their own.

That means lots and lots of presents at Christmas time for the nieces and nephews (no really, it’s a war zone of wrapping paper and Santa cookies).

So, in the spirit of writing blog posts that my readers ask me to write about, and showing no discrimination, I am going to write a post about how to exercise with babies (exciting!).

To my sibling who requested this article, here’s to you! You know who you are…ya silly!

  1. Ab Crunch, Baby!

One of the best exercises you can do with your baby are abdominal exercises! For real, though. Lie on the floor on your with the knees bent, and the baby either reclined or seated on pelvic area. While gently holding the baby in place, curl upwards with your shoulders while focusing on your core into a crunch.

Crunches are great for building up your core strength and abdominal muscles, this would be a great base for any campaign.

  1. Lunge With Me, Baby!

This exercise is great for the legs and lower body. While keeping your upper body straight and tall, look forward and take a large step with one of your legs. Keep your extended knee over your ankle during the lunge, while lifting the heel of your back leg. Be sure to dip a decent bit while doing these lunges, you want to feel it in your hamstrings, quads and glutes. Just stick to form and you’ll have great legs in no time!

  1. Baby Over the Head

While sitting cross-legged on the floor, seat the baby in your lap. While holding your baby and keeping your arms straight, pull your arms upward without locking the elbows. Hold the position steady for 2-3 seconds, and then in a controlled manner return your arms (and baby) to the resting position.

Do about ten of these bad boys, and your shoulders will be on fire!

  1. Baby on a Bench

(These names just get more and more creative, don’t they? I swear, it’s like we’re doing down a rabbit hole or something…Anyways, the show must go on!)

While lying on your back, with your knees bent, bring your shoulders (and baby) inward and to your chest. From here, raise your baby straight in the air without locking elbows, and then back down again in a slow controlled fashion.

  1. Baby Curling

This is possibly my favorite exercise out of the entire list, for two reasons.

  • Building up your arm strength is great for parenting and being super mom.
  • Getting your child involved to do so is just plain epic.

So, I assume while wring this post that as a parent you have a baby carrier. While keeping your back straight, curl the baby currier upwards. Concentrate on not using your back muscles, instead focusing on the bicep and curling at the elbow. This will ensure your keeping the focus of the movement on your bicep while not utilizing the other muscles.

IN CONCLUSION

I hope this was as much fun for you to read as it was for me to write. I enjoyed the challenge of writing something new, but I believe it will be beneficial!

Though these exercises have an entertaining side to them, they will be sure to be a fun and bonding way for parents and their children to exercise and be healthy together. If you would like me to write a specific blog post, or have a new exercise challenge for me, feel free to contact me at any time!

Have fun, and get lifting!

Where? When? and How?

Dumb Bells
Dumb bells are great workout equipment.

In the beginning phases of this blog, I want to discuss topics that both beginning and current lifters should address in their training programs. We’ve addressed body types, supplements, muscle fibers and eating habits for growing muscle. The next topic I think we should discuss is lifting habits, specifically what an individual should do if they short on funds, space or time.

WHERE DO I WORK OUT?

I love the gym. The gym is a great place to be for someone who enjoys fitness. Everyone is working out, having a good time, trying to achieve their goals, it’s magical. Gyms and other fitness clubs can offer their members an immense amount of benefits. Benefits could include: locker rooms, top-notch workout equipment, trainers, etc.

However, just because you don’t have the money or access to a gym doesn’t mean you don’t have the same potential of success as someone who does. A great workout can be achieved in the home, outside at a park, anywhere! As I said, I love the gym, but I also bought a weight bench and other lifting equipment and worked out from home for almost a full year. I believe I achieved the same results as I would have with a gym, so just because you don’t have a gym doesn’t mean you can’t lift.

WHEN DO I WORK OUT?

So this is a tricky subject. A lot of factors come into play when considering optimal times to workout, such as how mentally focused the lifter is at what time of day and how their work/life activities come into play. If you were to describe in detail how each time of day affects your lifting status, here is how it would look:

Morning

Afternoon

Evening

  • Fresh Mentality
  • Peak of Testosterone
  • Highest Point of Mentality
  • Increased Energy
  • Highest Point of Strength
  • Peak Stamina

So what’s the answer? It’s not really clear-cut. The answer honestly depends on what works best for your schedule and your own mental and physical toughness. I’ve worked out in the mornings, afternoons and at night. Personally, I feel like I do the best in the afternoons. Between the hours of 12PM-2PM I have great mental focus, great strength, and feel like I get the best out of my workout. Alternatively, when working out in the morning I feel as if I’m not focused at all and just want to go back to bed.

See the difference? I will note that plenty of people work out in the mornings, and it works great for them.

HOW DO I WORK OUT?

This is the best part: work out however you please! There are plenty of ways to get in shape, be healthy, and grow. You can use weights in the gym to gain muscle and strength. Someone could run outside to train for endurance and stamina. An individual can train in a club for yoga to gain flexibility. Train however you want, achieve the goals that you want and maximize your potential.

Just be sure to practice good lifting habits and practices for the best results and strength.

IN CONCLUSION

Where you workout, when you workout, and how you workout are all important factors to your personalized training. However, it’s most important that you’re working out and working out safely. Exercising and training are great ways to stay in shape, retain good health, and life a long and happy lifestyle. Place, time and experience should not hold you back from a lifting lifestyle.

Just get out there, set goals, and happy lifting.