College Week: A Quick, No Equipment Needed, Dorm Room Workout

Due to some technical difficulties (looking at you photoshop) this post is coming at ya a bit later than I planned it. So without further ado, day two of college week! Earlier this week was all about general tips for staying healthy (and sane) in college, today is all about working out wherever you are.

I never played a team sport growing up so honestly didn’t know a ton about working out by the time I got to college. I worked with a personal trainer leading up to prom (my high school BFF Chris who worked at a martial arts studio at the time) but was really self conscious about busting out the moves he taught me at the NYU gym. Instead, I stuck to the elliptical because it was safe.

As a personal trainer I now know that while hanging out on the elliptical is better than doing nothing, it’s not the most effective use of my time at the gym for the results I want.

This workout is great if you’re pressed for time or want to workout in the comfort of your own dorm room. Trust me, it’s more fun and less mind numbing than the elliptical… plus a more effective use of your precious time.

Notes: Use this move to really get the heart rate up! If you’re feeling especially energetic swap out with high knees. Otherwise quick knee raises do the trick plus it’s low impact

Squat: Always make sure your knees are tracking over your big toe + second toe– don’t let your knees knock in or do anything funky! The weight should be in your heels enough so that you can wiggle your toes around. Don’t be afraid to stick your butt out and keep your back straight– no curves, please!

Pulse it out: hold the squat really low keeping the above form cues in mind, and pulse really really tiny up an inch, down an inch.

Push-up: I love push-ups because there’s so many great variations to make it easier / harder. Struggling with a push-up? Take it to your knees by holding the plank for a second and dropping your knees down, it’s a good way to set up your form. Still struggling? Love me some wall push-ups! You can keep progressing with wall push-ups by taking a step back every time you need more of a challenge.

For all pushups your back should be a straight line, no curving in at the lower back or arching up too much. Squeeeeeeze everything as well.

Plie Squats: Turn your toes out slightly to roughly 10 & 2 on the clock (roughly…). Think dancer alignment and keep your back super vertical, only bending your knees. Basically, if you had a cup of water on your head it wouldn’t fall off. Not that you would. Even with the toes turned out make sure they are tracking over those toes. Move up + down… and add a pulse at the end if you feel like it. I also like raising my heels for added burn factor.

Tricep dips: Ah makes me think about childhood crab walks. Make sure both hands are pointing towards your butt and the bend is coming from your elbows. You should seriously feel it in the back of the arms (yo triceps!)

 

Alternating lunges: Step your right foot back so each knee is at 90 degrees. Make sure your core is tight and you’re not hunching too far forward or back. Switch feet, hitting 90 degree again. If feeling extra frisky, pulse it out at the end.

Plank: I personally prefer forearm plank for no real reason except that I’m better at them. Align your shoulders over your elbow, don’t smile for the camera like I am and keep your head neutral. Squeeze the core and keep your back nice and flat like the push-up. You’re also going to want to squeeze your quads and butt like crazy as well. It’s a deceptive full body movement. To make the plank harder, keep your feet together, for a slightly easier variation separate your feet.

 

So, there you have it! A do anywhere workout! Let me know if you try out this no equipment needed, dorm room workout!