College education, more often than not, may make you want to forget about working out. You feel like you don’t have enough time and surely not enough space to work out. Yes, you can go jogging, but what about cold seasons? Besides, jogging surely won’t make up for all the working out routines.
But, wait a minute, what makes you think that you don’t have enough space for working out? Do you really think that your dorm room is not enough for your physical routines? What prevents you is the common ideas about the disadvantages of working out at home, which usually include:
- The abundance of flexibility;
- Absence of accountability;
- Lack of equipment;
- Limited space.
Yes, too much flexibility may end up with you not doing anything at all. And yes, there are too many distractions, and it’s hard to keep yourself accountable for missing your routines. But that depends on your desire to work out. Lack of time could also be a problem. So, if you’d like to free some time, consider asking for admission essay writing help online. Enjoy your free time by planning your next workout.
1. Air Squats
Air squats don’t require a lot of space, and no special equipment is needed. So, here’s a step-by-step guide on how to do air squats. Put your heels shoulder-width apart, with toes slightly turned out. Pull your shoulders down your back, opening your chest up. Now, sit your hips back until your thighs are parallel to the ground.
Extend your arms straight out. Now, bring your hands together at shoulder level as you are nearing the ground. Now stand up, pushing through your heels. Release your hands along the sides, doing so. Repeat the exercise ten times. Air squats are good for building strength and balance in your lower body.
Push-up is another workout routine that doesn’t require a lot of space or special equipment. First, you need to get down on all fours. Mind that you should place your hands slightly wider than your shoulders. Now, straighten your arms and legs, and lower your body until your chest almost touches the floor. Pause for a while, then push yourself back up. Repeat the same ten times.
Push-ups are great for your upper body and overall strength. They work your chest, back, shoulders, arms, abdominal muscles, and lower back simultaneously. Aside from your muscles, push-ups will benefit your cardiovascular system, especially if you’re doing push-up jacks. As your feet jump during the routine, your heart rate increases, stimulating blood circulation.
3. Bulgarian Split Squat
Another exercise that doesn’t require a lot of space. As for the equipment, all you need is your body and a chair. So, put the chair against the wall with its seat facing forward. Stand two or three feet in front of the chair, with your back facing it. Extend your right leg behind, and rest your toes on the chair.
Keep your torso upright, and lower your right knee toward the floor. Then, reverse the move, returning to the starting position. Change the leg, and do the same. Try doing the exercise ten times with each leg.
There are several benefits of the Bulgarian split squat. It strengthens your leg muscles like quads, hamstring, glutes, and calves as a lower body exercise. When doing the Bulgarian split squat, you also work on your balance. As it is a single-leg exercise, your core is working in overdrive in order to maintain balance.
4. Bicep Curls
Now, you may need a bit of equipment — dumbbells. You should start by standing with a dumbbell in each hand. Keep your elbows at your sides, your shoulders rolled back, and with forearms extended out in front of your body. Now, bring the dumbbells all the way up, bending your elbows. Reverse the curl slowly, then repeat the mover. Do the exercise ten or more times.
If you don’t have dumbbells, a chair will do. Grab the chair so your palms face each other. Lock your elbows at your sides, and roll your shoulders back. Now, bend your elbows to lift the chair. Then reverse the curl, and repeat the move. Once again, do the exercise ten or more times.
This workout routine, as the name suggests, benefits your bicep muscles. But, your bicep muscles work in tandem with lats, tarps, and triceps. The bicep curls exercise also enhances your shoulder and elbow functions. Also, this routine is extremely easy to learn and perform. Still, it’s better to stick with dumbbells, as not all chairs have a shape suitable for the bicep curls.
5. Forearm Plank
A forearm plank is the best workout routine, as wherever you do it, you don’t need anything but your body. Besides, it’s probably the only exercise where you, basically, don’t have to do anything. But, to be honest, the forearm plank looks like a do-nothing exercise only at first glance. Just because you don’t have to move doesn’t mean your muscles are not working.
Get into the push-up position, bending your arms and elbows. Your weight must rest on your forearms. Now, tighten your abs to keep your body straight from head to heels. Hold it as long as you can. When you do it for the first time, try to hold the position for at least thirty seconds. Then, extend the time you’re doing the forearm plank.
While it’s a challenging exercise, it brings many benefits to your body. A routine that doesn’t require you to move strengthens your abs, legs, and core. Aside from that, the forearm plank allows stretching of your arches, shoulders, and hamstrings.
As you can see, you don’t need warm seasons to do your workouts. And you don’t have to spend your last money on the gym. Your dorm room and your body are enough not to abandon your workout routines. Also, there’s no need to force yourself into exercising. Just gradually build a routine you’ll enjoy.