Beauty

DORM ROOM WORKOUT

Energize your day and skip the gym with these easy everyday dorm room exercises


SMALL-SPACE WORKOUTS
Energize your day and skip the gym with these easy dorm room exercises

 
 

Dorm Room Workout Are you slouched over your desk, feeling sluggish and out of shape? You’re not alone. Every year, students spend more and more time studying or working, which means prolonged periods of inactivity. If you’re a busy bee with no time for the gym, squeeze in our easy small-space workouts and see your energy soar.

Ready. Set. Go.
Desk Pushups
Chair Squats
Tricep Dips
Hallway Lunges
Quick Crunches
Office Yoga
Dormitory Rules

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By Fitness Expert Jennifer Cohen; Edited by Zdenka Turecek
 
 
Snow Joggers
 

READY. SET. GO.
Are you ready to sweat? Not likely if you’re wearing a lovely pair of Louboutin’s with a finely pressed Stella suit. But that doesn’t mean you can’t shape up and slim down in and around the office. For starter’s, how do you get to work? If you live less than 2 miles away, consider walking. It’s the best way to squeeze in a workout—sans the gym. If you commute to work via subway or a car, start your workout the minute you enter your office building. Take the stairs and get your circulation going before you sit down in your chair.
LUNCH BREAK Invest in a pair of Rubberduck Snowjoggers and take 30-minute speed walk at lunch. You’ll come back refreshed and glowing

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DESK PUSH-UPS
Equipment: For this exercise a sturdy chair or a desk.
Start Position: Place your hands shoulder-width apart against a desk—arms slightly bent. Your back should be straight, abdominals tight, and head in line with your spine so that you are at a 45-degree angle to the floor.
Motion: In a controlled motion, lower yourself until your chest touches the chair or desk, hold it, and push out so that you are back to your starting position. Do 3 sets of 10 repetitions.
Muscle Feeling: You should feel this exercise in your chest (pectoral) area.
Avoid: Avoid hyper-extending your joints by straightening them all the way. Keep a slight bend in elbows and knees to make sure the muscle, and not the joint, is working.

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CHAIR SQUATS
Equipment: A sturdy chair.
Start Position: Stand in front of your chair with your arms crossed in front of your chest and your feet hip-width apart. Keep your back straight, abdominals tight, and head up to avoid injury and target the area.
Motion: Lower yourself in a controlled motion until your legs are bent at a 90-degree angle or you are seated in the chair. Pause for one second, and then push through your heals until you return to the starting position. Do 3 sets of 10 repetitions.
Muscle Feeling: You should feel this exercise in your upper thighs and buttocks.
Avoid: Do not let your knees pass your toes when you lower yourself to prevent straining the knee joints.

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TRICEP DIPS
Equipment: A sturdy chair.
Start Position: Sit at the front edge of a chair with arms by your side and fingers forward on the front edge of the chair. Legs should be outstretched, slightly bent, with your weight on your heels. Keep your back straight, abdominals tight, and head up.
Motion: Push yourself up and away from the chair enough so you can dip down until your shoulders are at a 90-degree angle. Then, push until your arms are only slightly bent and repeat with 3 sets of 10 repetitions.
Muscle Feeling: You should feel this in your triceps and shoulder area.
Avoid: Make sure you do not go too far down or too far away from the chair as this will strain the shoulder area.

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HALLWAY LUNGES
Equipment: A sturdy chair.
Start Position: With one hand on a chair for stability, stand with your front and back feet 2 to 3 feet apart and pointed forward. Keep your back straight, abdominals tight, and head up.
Motion: Slowly, lower your body by bending the back knee until it touches the ground. Push off the back and front leg simultaneously to return to the starting position. Do 3 sets of 10 repetitions for each leg.
Muscle Feeling: The focus here is the hamstring, quad, and buttocks.
Avoid: Again, make sure the leading knee does not pass the front foot to avoid straining the knee.

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QUICK CRUNCHES
Equipment: A sturdy chair.
Start Position: Sit on the edge of a chair and lean back with your hands on each side of the chair for balance (do not lean back onto the chair itself). Keep your back straight, head up, with your legs outstretched in front of you.
Motion: In a smooth controlled motion and maintaining body position, pull your legs in and up towards your chin until they touch your stomach/chest. Hold for 2 seconds and return to the starting position. Do 3 sets of 10 repetitions.
Muscle Feeling: This exercise targets your abdominal muscles by using the weight of your legs.
Avoid: Don’t rush this exercise; it is the sustained and moving weight of your legs that is providing the workout!

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Yoga at work
 

OFFICE YOGA
If you’re stuck at the office for your internship, bring the yoga class to you! There are plenty of private yoga instructors that are willing to come to offices as part of a corporate yoga program. Just ask your supervisor and say Om with your co-workers as they relish in your brilliant idea. Having trouble convincing your boss? Statistics show that office yoga increases productivity, decreases healthcare premiums and even reduces staff turnover!

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DORMITORY RULES
Now that you have your office workout in motion, keep to these general campus guidelines and you’ll be standing taller and leaner in no time.
Walk whenever you can: Next time your friends call a cab to go out, suggest walking. Just remember to buddy up if it’s late and always take a route on a well-lit street.
Take time to stretch: Relieve strains and stress by taking 10-15 seconds a few times a day to stretch a few body parts! Set a mandatory stretch schedule in your BlackBerry. It will give you something to look forward to other than studying!
Friday ab workout: Once a week, try sitting on a stability ball while you study instead of a chair. Your abs will thank you on Saturday morning.
Take the stairs: At least once a day, skip the elevator and take the stairs. Pretty soon you won’t even look at the elevator banks because your legs will crave the burn.

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