Between classes, exams, studying, and sleeping, it can be tough to make it to the gym and stay in shape during college, especially while living in a dorm. Dorms are small and cramped which make them tough to do anything but sleep in. However, there are simple exercises that can be done while staying in the dorms that do not take up any more space than your body does.
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
What You'll Need
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.
Step 2: Arms
while supporting your body with your arms and legs, stay parallel to the floor with your head facing forward.
>Slowly lower your body to the floor and hold for 5 seconds. Then, slowly raise your body.
>Raising and lowering your body slowly allows for a better arm workout within a 10 minute time frame while still feeling like your muscles are being challenged.
Repeat 10 times.
This should not take more than 2 minutes in order to keep within the 10 minute time frame.
Step 3: Abs
Working out your abs hardens your core muscles. Strengthening your core muscles helps with other work outs as well. You can tighten your core muscles/abs by doing these twist ups and crew crunches.
- Lie on the floor with your right leg in the air bent at 90 degrees.
> Put your hands behind your head.
+CAUTION : Do not pull your head up. Doing so may cause pulled muscles or strain in your neck.
> Twist your body up towards your right leg.
> Try to touch your left elbow with your right knee.
> Do 10 twist ups on one side then switch legs.
- Lay back with your head, shoulders, and legs slightly off the ground. Keep your knees bent at about 120 degrees.
- Pull your upper body forward and your legs towards your chest.
- Repeat this 10 times.
This exercise should not take more than 2 minutes. However, if you are just starting out it may take longer.
+CAUTION: Do not push your body too hard when first starting out as it may result in injury. Take your time when your are first starting to work out and then work your way into a faster time limit.
Step 4: Legs
Leg work outs are an important part of any workout. Since you use your legs on a daily basis it is good to keep them strong. Squats and Wall Sits will strengthen and tone your legs.
- Stand in an upright position.
- Make sure that your feet are about shoulder length apart.
- Bend your legs and shift your body weight onto your heels.
+ CAUTION: Keeping your body weight on your knees can heavily damage them! Make sure all weight is on your heels.
- Push up using your heels for balance and stand back into the standing position.
- Do this 10 times.
This should take about 1 minute.
- Stand with your back flush against a wall to start the position.
- Slide down with your back against the wall.
> Bring your legs out as you go down the wall.
> Be sure that your legs are bent at the knee at about a 90 degree angle.
- Hold this pose for 30 seconds then stand.
> Rest for 25-30 seconds then get back into the sitting position.
- Repeat this step twice.
This step should take about 2 minutes.
Step 5: Shoulders/Upper Back
Your shoulders and upper back need to have good muscle tone in order to carry your back pack around campus as well as doing most any physical activity. The following shoulder/ upper back exercise include the shoulder pump and weight lift.
- Start with your legs planted firmly to the ground about shoulder length width apart.
- Use either your weights or 2 bottles of water and grip firmly in your hands.
- Hold your upper arms straight out to the sides and hold your forearms up with the weights in your hands.
- Push your arms into the air and lower them slowly.
- Continue this 10 times.
This should take about 1 minute.
- With your feet still placed solidly on the ground, hold one weight out with both hands.
> Hold with one hand under the other. This works out your arms one at a time. After the first rep, switch the bottom hand out and make it the top hand.
- Slowly lift the weight straight up until it is above your head. Slowly lower the weight back down until it is in front of your stomach.
-Do this 5 times then switch hands so that each arm gets the same amount of work out.
This exercise should take about 1 minute.
Step 6: Cardio
The last step to this work out is the cardio section. Cardo exercise is important to keeping your heart strong and healthy. Doing this quick burst of cardio will help to keep your heart muscles strong. Jumping Jacks is the last section but just as important as all the other parts in this Instructable.
- Start with your legs about shoulder length apart and arms spread at approximately a 45 degree angle.
- Hop in the air and spread your legs apart and bring your arms over your head.
- Hop back into your original starting position.
- Repeat rapidly in order to increase your heart rate.
- Do this 50 times in a row quickly.
This should take about 1 minute to complete.
Step 7: Cool Down
Congratulations! You have just completed the 10 minute dorm exercise!
Cool down by repeating some of the stretches that you did in the beginning of this work out. It will keep your muscles and tendons limber as well as keep them from cramping.
Be sure to drink plenty of water at the end of your work out to stay hydrated.
Doing this work out multiple times a day can add up and count as a full work out that one might typically do in the gym. It is also a great way to do a quick work out in case you have to skip the gym in order to study for an upcoming exam. It is important for college students to do some sort of exercise in order to keep their bodies in shape and mind in focus. Along with exercise, be sure to keep a healthy diet in order to stay in better shape.