A dorm room workout
Here is a routine I drew up that can be done in your bedroom without the need for any weights, dumbbells, or accessories. It is a full body workout and is not as easy as you may think. You should do the exercises in a circuit (no rest between exercises) in the order given, and once you have completed all of them, rest for 2 minutes and repeat the circuit twice.
- Wide grip push ups: These are performed like regular push ups but rather than placing your hands at shoulder width, take them out about 6 inches further. This will help to work your chest a lot more, rather than straining your triceps and shoulders. Perform 18-30 reps.
- Calf raises: Stand with your feet about shoulder width apart, facing forward, and raise yourself onto your toes. Keep your legs straight and do not bend your knees as you come up. Perform 18 reps. If these are too easy, stand on 1 leg at a time and do them, and then switch.
- Door frame pull ups: Open your door to about a 45 degree angle and have your roommate hold it steady. Grip the top of the door and pull yourself up, keeping your back flexed. Try to concentrate on using your back and DO NOT use momentum to throw yourself up. Perform 8 reps. If this is too easy, close the door and grip the top of the door frame. This will help work on finger strength and forearms because it is a lot harder to hold yourself up. See video:
- Wall squats: Press your back firmly against a wall with your feet about a foot to a foot and a half in front of you. Lower yourself down as low as you can go (without your knees extending past your toes) and then go up. Perform 18-30 reps.
- Handstand push ups: Position yourself vertically against a wall, lower yourself to the floor and then push yourself up. Imagine doing push ups from a handstand, but you’re actually propped against a wall while doing it. See video:
- Door frame chin ups: If you can successfully perform at least 5 door frame pull ups, try this. Grip the opposite side of the frame (so your palms are facing towards you rather than away from you) and pull yourself up, while keeping your back straight and not using momentum. This will work your biceps as well as your back and shoulders.
- Bed lifts: Stand at one end of your bed and position yourself as if you were about to do a squat. Hold the bottom of the bed with your hands about shoulder width apart, and perform bicep curls. You’re not trying to raise the bed as high as possible, you are trying to work your biceps, so make sure your form is correct (keep your upper arms pointed down and your elbows stationary, and lift your hands up to your shoulders, palms in).
