Dorm room workout

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If you need a quick workout routine you can do in your dorm room, try this routine. All you need is a set of barbells and an exercise ball. Executing this quick routine will tone your body right before class without leaving your dorm room. Maintain your pace throughout the entire workout with about 30 seconds rest in between sets.

 

1. DUMBBELL LUNGE CROSSOVER

 

Reps: 3 sets of 15

Execution: Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand in a split leg position with one leg far in front of the other with knees slightly bent. Hold dumbbells in each hand in front of you with your elbows bent at 90 degrees.

Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Begin the exercise movement by squatting down while keeping your back and head straight, while you twist at your torso to the side and slightly downward. Move back to the straight position and alternate between sides..

 

2. POWER CLEAN WITH DUMBBELLS

 

Reps: 3 sets of 12

Execution: Primary Muscle Group: - Full Body

Muscle Groups Worked in This Exercise: Full Body

Preparation: Keep your torso straight but bent forward at the hips slightly.

Breathing: Breath out as you move and extend upward with the dumbbells and breath in as you move back towards the starting position.

Execution: Explosively raise the dumbbells by extending the hips, knee and ankle in a "jumping action". Keep your elbows out and shoulders directly above dumbbells as long as possible. Keep the dumbbells close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight. This should be a fluid motion where all the steps flow together.

 

3. BALL BALANCED ROLL UPS

 

Reps: 3 sets of 15

Execution: Primary Muscle Group: Core Muscles

Muscle groups worked in this exercise: Upper and Lower Abdominals

Preparation: Lie on the floor with your arms down at your sides, palms down. Your heels and calves should rest on the top of the ball.

Breathing: Exhale as you lift. Inhale as you relax back to starting point.

Execution: Slowly curl your upper body off of the ground and reach with your arms toward your feet. Hold for a second and then return to the starting position and repeat.

 

4. DUMBBELL CURL ALTERNATING

 

Reps: 3 sets of 15

Primary Muscle Group: Biceps

Muscle Groups Worked in This Exercise: Biceps

Preparation: Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in.

Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Curl the weight up with one arm alternating between arms as you twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing the weights or use your body weight to force the weight upwards.

Comments: This is an isolation single joint exercise focused on the bicep muscle only.

 

5. BALL SQUEEZE AND LIFT

 

Reps: 3 sets of 15

Lay on side. Place exercise ball between your ankles and squeeze tightly. Then lift the ball straight up 6 inches or more and hold. Hold the ball up for 5-30 seconds or more depending on your fitness level and repeat 6-15 times.

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