Getting to the gym can be hard especially with a busy schedule but contrary to popular belief you do not need a gym to workout. In this instrucable I will show how to do a workout in a small place like a bedroom or a dorm room.
Do not feel like you have to do all these exercises in one 10-15 minute session. Find the exercises you are most comfortable with and enjoy. I recommend doing 8-12 repetitions 2-3 times with around 30 seconds to 1 minute breaks in between. These workouts are great for beginners or intermediates looking for something new. To prevent injury never sacrifice proper form for more reps. Most of all have fun with these workouts and get friends to do them with you!
Add a Teacher Note to share how you incorporated it into your lesson.
Step 1: Squats
Position your legs shoulder-width apart then bend your knees and slowly lower yourself. Once your knees are almost fully bent then raise yourself back up and return to starting position. Make sure to put all your weight into the heels of your feet and make sure your knees do not go over your toes. If you are worried about your balance or falling place a chair behind you to help judge how far you need to lower yourself.
Do these squats 8-10 times.
Step 2: Dips
You can use a chair positioning yourself in front of the chair with arms behind and legs out in front of you. Slowly bend your elbows and then push yourself back up by extending them. Do not use a rolling chair like me use a stable object.
I recommend doing 8-10 dips but if that is too much do what is comfortable for you.
Step 3: Lunges
Stand straight up then step forward with one leg and slowly bend your knees lowering your body to the ground. Do this until your opposite knee is almost touching the ground then return to starting position and do this with the opposite leg.
For this exercise do 8-12 lunges with each leg.
Step 4: Hip Bridges
Lay down on your back with knees bent and slowly lift your hips off the ground then return to starting position. You can make this harder by holding one leg up straight or by holding a weight on your stomach.
I recommend doing 10-15 hip bridges.
Step 5: Planks
Lay down with your stomach facing the floor positioning yourself off the ground with legs and arms apart. Make sure you keep your back straight and as flat as possible. To help make sure your back is straight you can place a book on your back to balance or have a friend check for you.
Hold it for around 30 seconds to 1 minute.
Step 6: Push-ups
Place your arms apart and your feet straight out together in the push-up position. Then slowly lower yourself and then extend your elbows to push yourself back up while keeping your back straight. To make this easier you can bend your knees or do a push-up against a wall, do whatever is more comfortable for you. I have added extra pictures showing these two other push-up techniques.
Try doing 8-10 push ups or if that is too much do whatever is more comfortable to you.