No.1 Too Cold To Go Outside? Your No-Equipment Necessary Dorm Room Workout - Women Compus - Women Campus
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.
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!
