1870 Mag

Fighting The Freshman 15

The plan for burning calories from the comfort of your dorm.

No gym? No worries. You don’t need a gym to stay active and workout. Transitioning from high school to college is crazy. You meet new friends, explore new things, and live a completely different life.

However, one thing that doesn’t have to change is staying in shape. Try these quick 15-20 minute workouts that can be done in your own dorm room daily! All you need is your body.

1.) Cardio HIIT Challenge

Complete 3 Rounds in Quickest Time!

10 Burpees – 15 Jump Squats  – 20 Crunches

2.) Abs

Complete 4 Rounds of Each

10 Plank Get-Ups to Get-Downs

20 Mountain Climbers

10 Full-Sit Ups

10 Prone Supermans

20 Oblique Mountain Climbers (Knee to Outside Elbow)

3.) Challenge Round

Max Sit-Ups in 1 Minute

20 Ab Suitcases

Plank Toe Taps: 50 Toe Taps

4.) Abs

Complete 4 Rounds of Each

10 Plank Get-Ups to Get-Downs

20 Mountain Climbers

10 Full-Sit Ups

10 Prone Supermans

20 Oblique Mountain Climbers (Knee to Outside Elbow)

5.) Challenge Round

Max Sit-Ups in 1 Minute

20 Ab Suitcases

Plank Toe Taps: 50 Toe Taps

6.) Lower Body

Complete 4 Rounds of Each

10 Squats

10 Squat Pulses

12 Reverse Lunges (6 each leg)

20 Lateral Side-to-Side Steps

12 Glute Bridges

7.) Challenge Round

Chair Squat to Jump: 20 Reps

Right Leg Glute Bridge: Max Time

Left Leg Glute Bridge: Max Time

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8.) Lower Body

Complete 4 Rounds of Each

10 Squats

10 Squat Pulses

12 Reverse Lunges (6 each leg)

20 Lateral Side-to-Side Steps

12 Glute Bridges

9.) Challenge Round

Chair Squat to Jump: 20 Reps

Right Leg Glute Bridge: Max Time

Left Leg Glute Bridge: Max Time

10.) Upper Body

Complete 4 Rounds of Each

8 Shoulder Walkouts

20 Plank Opposite Shoulder Taps

10 On the Wall Push-Ups

50 Arms Extended Small Shoulder Circles

10 Chair Dips

11.) Challenge Round

Front Plank on Hands: 1 Minute

Side Plank on Left Hand: 1 Minute

Side Plank on Right Hand: 1 Minute

12.) Upper Body

Complete 4 Rounds of Each

8 Shoulder Walkouts

20 Plank Opposite Shoulder Taps

10 On the Wall Push-Ups

50 Arms Extended Small Shoulder Circles

10 Chair Dips

13.) Challenge Round

Front Plank on Hands: 1 Minute

Side Plank on Left Hand: 1 Minute

Side Plank on Right Hand: 1 Minute

Kelsey Lensman graduated with a BA in Athletic Training from Ohio State in the Spring of 2018. You can find her at kmlmovement.com or kelseylensman on Instagram for more workout tips, nutrition help, or just motivation to get going!

1870 Staff

1870 Staff

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