The following exercise works out your arms, abs, legs, shoulders/upper back, and cardio. The work out should take no more than 10 minutes even with switching between sets. This means that you can do this multiple times a day to achieve a full work out in increments.
> Always be sure to drink plenty of water after you work out in order to stay hydrated.
> If you experience any strong pain or muscle pulling during any of the steps, stop immediately, you may have over strained a muscle or tendon.
Step 1: Getting Started
First, obtain a full water bottle to create a make shift weight or use a weight of your own if available.
- Remember: After your work out, you can use your water bottle weight as drinking water for after your work out.
Second, make sure to clear enough space in your dorm room to be able to work out. A good measurement would be the length of your body laying on the ground in any direction.
Third, be sure to stretch out before any work out. This helps to loosen the muscles and tendons which allows for a better and safer work out.
- Sit with your legs stretched out in front of you.
> Reach forward and grab your toes and hold for 15 seconds.
> If you cannot reach your toes, reach as far forward as possible without straining or hurting yourself.
- Stand with your legs spread apart, preferably double your shoulder length.
> Reach down and touch the floor. If you cannot touch the floor, hold your ankles.
> Hold this position for 15 seconds.
- Sit on the floor in "butterfly" position and grab your toes.
> Pull your body forward and hold for 15 seconds.
- Take your right arm and hold it across your chest.
> Bring your left arm up over your right arm. Pull your right arm towards your body with your left arm and hold for 10 seconds.
- Repeat with other arm.
- Hold your right arm above your head.
> Take your left hand and pull your right arm towards your head.
> Hold position for 10 seconds.
> Repeat stretch on the other arm.