Hey college gym-goers, if you don’t feel like going to a crowded place, or you’re just simply not in the mood to work out, it is possible to do a workout in your tiny dorm room or apartment. Here are five exercises that are possible to do right in the privacy of your own room:
1.) Squats: Put that heavy biology textbook to good use and improvise; use it as a weight! Hold the textbook in both hands at your chest and bend your knees, squatting back. You can just slightly bend the knees to feel that burn in your legs and butt muscles or you could challenge your abilities and drop your butt to your ankles for a maximum workout session. Not challenging enough? Hold more books for more weight. You can also hold a heavy textbook (or a few light ones) upright and overhead while squatting by bending your knees and keeping your back proportional to your legs. If book weights don’t appeal to you, a purse or backpack can be filled it up with random objects to make it heavy. Hold the bag in front of you while you do your squats.
2.) Planks: Pick up that thick textbook again and put to use in a plank position. Place your elbows on the ground and stretch your feet out behind you, like in a push up position. Place the book on the flat of your back and set a timer on your phone for 60 seconds. Hold the pose for the full minute, squeezing your abs and butt for maximum intensity. Side planks also work the abs and arms and should be held for 60 seconds on each side.
3.) Ab bikes: This one is pretty self-explanatory. Lie on your back, hands propping your head up to give it extra support, connect your right elbow to your left knee, and then do the same thing with your left elbow and your right knee, like you’re out riding a bike. This you can do right on your bedroom rug, or if possible, on your bed, if your floor is too uncomfortable. If you have a yoga mat, that would be good to use on the floor.
4.) Sit-ups: This exercise can be done any way you’d like. First, lie on your back with your knees up, and lift your torso up off the ground enough to meet your knees. Do your legs or knees sway side-to-side or have trouble staying put? If it’s hard for you to balance, have your roommate hold your feet. Your roommate can also be a great vocal motivator throughout your workout, especially if they are working out right beside you! Don’t have a roommate? Try using that heavy textbook (or a bunch of lighter ones) to keep your feet in place.
5.) Chair Tricep Dips: For this one, you can use your desk chair or the arm of a couch. Face forward like you are about to sit in the chair or on the couch arm. Place your palms on the seat of the chair and extend your legs so that you are balancing on your heels on the ground. Then, bend your elbows, and use the strength in your arms to push your body up and down.
These exercises are a combination of leg, core, and arm workouts and should be completed in four sets with 25 reps to each exercise. Enjoy the feeling of a gym workout right in your own room.