How to Workout from Your Dorm Room

Getting regular exercise is a core component of staying fit and keeping your mind sharp. It’s easy to forget about this when feeling pressured by what feels like a never-ending stream of assignments and responsibilities during your first year. You may see or hear about people going to the gym, but the idea of actually committing to it can feel overwhelming. The entire process of changing, packing a water bottle, having a snack, actually walking to the gym, working out, and then returning to your dorm sounds like a long list of tasks, because it is. Exercising can take significant time out of your day that you don’t feel like you have to spare. That’s why I want to share a quick, 15-minute workout routine I pieced together that you can do in your room.

No matter what you see on social media, any movement or exercise is better than no exercise. You don’t have to push yourself to a breaking point to reap the benefits of consistent exercise. Our bodies are designed to move, and neglecting that truth can have severe consequences for your health in the future. While you don’t need any equipment other than your own body, having some dumbbells and a roller can greatly enhance the experience. I would recommend purchasing a few pairs of dumbbells from DICK’s Sporting Goods, in whatever weight feels like a bit of a challenge to you.

Exercise Routine

1. I start with a couple of minutes of stretching. Helps warm your body up for the following movement and muscle exertion.
   1. Inhale, spread your arms out, and raise them above your head. Exhale and bring your arms back down to your sides (4 reps)
   2. Lock your hands behind your back and open up your chest (30s)
   3. Dramatically roll your shoulders (10 reps forward, 10 reps backward)
   4. Extend your arms in front of you. Bring your knees up to meet your hands. This activates your glutes and quads, and will help get your legs into the pictures (25 reps each leg)
   5. Reach down to your toes (20s)
2. Following the stretches, the first exercise I perform is lunges. You don’t need added weight for this one to feel challenging (10 reps each leg, 2 sets)
3. After using your legs, give them a short by transitioning into bicep curls (10 reps each arm, 2 sets)
4. Give yourself a moment after the bicep curls, and then move onto the ground into a push-up position. It’s now time to focus on the other part of your arm, your triceps, to develop a complete muscle profile on your arm. When performing the tricep push-ups, keep your arms along the sides of your body and only bend your elbows. This exercise will be challenging, and I highly recommend starting with the easier alternatives of moving onto your knees (10 reps, 2 sets)
5. Your arms and chest should feel exerted now. Take a sip of water and then lie down on the floor (preferably with a mat underneath you) and perform leg raises. You will feel your core activate and your abs crunch (10 reps, 2 sets)
6. Once the leg raises are complete, the last exercise involves performing squats. If you struggle with form, don’t use any weight and try to go as deep as reasonably possible (15 reps)
7. Conclude the workout with the stretches in step 1. Congratulations, you’re done!

The most important thing to remember with all exercises and stretches is that having correct form triumphs all, even if that means having to lift lighter. Exercise has unbelievable benefits for your physical and mental health if done properly. Overworking yourself or lifting too heavy has the potential to damage your body, setting you back to square one. It’s possible to have too much of a good thing when it comes to exercise. Listen to your body, ensure that your form is correct, and you will be feeling stronger in no time!

And if you can, utilize the gym at RIT. RIT is home to some of the finest recreational facilities at the college level today. Check out the facilities and hours