Many people don’t have enough time in the day to get to the gym and sometimes the gyms on campus are just way too crowded. Some people think that working out calls for crazy training sessions…that’s not true at all! Working out at home, or in your dorm, 3-4 times a week for any amount of time can be an easy addition to any busy schedule. I put together a few of my favorite body-weight exercises. Each exercise can be limited, or leveled up, according to ability. This workout is intended to raise your heart rate so listen to your body! Rest and drink water as needed especially if you are just starting out.
Circuit 1
Open-Close Jump Squats (10x)
Start with your legs together. Jump and open legs to shoulder width apart. Bend your legs until they are about a 90 degree angle. From this position jump and squeeze your legs back together.
Push Ups- Optional Hold (10x)
Begin in a high plank position with your shoulders over your hands. Your back and bottom should be flat. Start to lower your body. Bend your arms and maintain the position of the rest of your body. If you can, hold for 2-3 seconds before slowly pushing back up.
Open Book (10x)
Lay flat with your arms directly above your eyes. Trying not to move any part of your lower body, sit up straight. As you sit up, open your arms. Then slowly lower yourself back down into the starting position.
Circuit 2
Alternating Jump Lunges (10 on each leg)
Stand straight up. Jump, separate your legs, and bend to make a 90 degree angle with each leg. Jump and switch legs.
Tricep Dips Using a Chair (10x)
Face your back to a chair and hold on with your fingers facing towards you. Keep your knees bent at a 90 degree angle. Bend your arms and lower your body as low as you can go, before slowly rising up.
Twisting Mountain Climbers (10 on each leg)
Start in a high plank position. Lift one leg towards your chest, bend and cross your knee over your body. Then tap your foot down. Repeat with the other leg.
Circuit 3
Burpees (10x)
From a standing position, lower into a squat and place your hands flat on the floor. Bring both legs backwards so you are back in that high plank position. Bring your legs back into a squat position and stand up straight.
Plank (30 seconds)
Get into your high plank position. Lower yourself on to your elbows. Be sure to squeeze those glutes!
To make this workout more difficult, try going through each circuit 2-3 times!
