Getting a workout in during your college years can be difficult. Small living spaces, crammed schedules, and packed school gyms don’t make it any easier for you either.
But don’t worry, with just a study desk and a wall you can do killer workouts that will help you build strength, boost your metabolism and burn tons of calories!
I’ve compiled 5 killer exercises into a beginner workout routine that you can do all in your dorm room, with absolutely no gym equipment necessary! All you will need is a wall and a study desk or chair. Now if you think you’re a little more advanced for this workout, then go here for some higher intensity HIIT workouts you can do as well.
1. Wall Pushups
TARGET MUSCLES: Chest/triceps
Tips: Stand in front of a wall and lift your arms to shoulder level. Place your palms against the wall so that they are a little wider than your shoulders. Back your feet a couple feet away from the wall and keep your arms straight (the further you back away the harder it will be). Bent at your arms until your head almost touches the wall, and then lift back to the starting position. This is a great workout for beginners who can’t do a normal pushup properly.
TARGET MUSCLES: Lower back and glutes
Tips: Lie face down on your stomach with both arms extended out in front of you and legs fully extended behind you. Lift both your arms and legs up towards the ceiling and hold for 2-5 seconds before coming down.
3. Chair Dips
TARGET MUSCLE: Triceps
Tips: Sit down on a chair and place your hands behind your hips on the edge of the chair and at shoulder width apart. Lift your butt off the seat and walk your feet forward, your knees should not be past your toes. Slowly lower your body downward until you reach a 90 degree angle and then extend your arms to bring yourself back up.
4. Front Plank
TARGET MUSCLE: Abdominals and back muscles
Tips: Lie on the floor with your stomach down and rest on your forearms. Contract your abdominal muscles and then extend your legs fully back keeping your feet together and lift your body up from the floor. Keep your back straight and hold this position. For more advanced ab exercises and tips on building a better defined core, you can check this out.
5. Jump Squats
TARGET MUSCLE: Quads, hamstrings, glutes
Tips: Stand with your feet shoulder-width apart and start by performing a regular squat, then engage your core and jump explosively. Land back into your squat and repeat this jumping motion, swinging your arms to help you jump up.
Here are the reps/durations for each exercise:
Wall Pushups: 10 reps
Supermans: 12 reps with a 3-5 second hold
Chair dips: 10 reps
Front plank: 30 seconds or as long as you can hold
Jump squats: 20 jumps
The most effective way to perform these exercises is in a circuit format. You are going to be all the exercises in a row with no rest between, then take a 1-2 minute rest and repeat the circuit again. Try to repeat this circuit 3-5 times.
There you have it! Try to do this beginner workout routine at least 3 times a week with a day rest in between. You’re metabolism will be boosted, you’ll build strength and burn a lot more calories every week!