The following home-based workout is provided by University Recreation employees Tara Dockery and Kenny Ragsdale, who demonstrated some of the exercises below.
Just because you don’t have time or access to a gym doesn’t mean you can’t stay fit. These 10 exercises use furniture and items found in your residence hall or home to provide you with a powerful workout
Wall sit
Stand with your back against a wall and bend your knees to about a 90-degree angle. Hold this stance, with abs tight, for up to a minute. Repeat.
Step Ups
Stand in front of a chair and put one foot on top of the chair seat. Then lift your other foot to the chair seat so that you’re now standing on the chair seat. Carefully step one foot back to the ground followed by the other foot. Then repeat.
Triceps Dips
Start by sitting on a sturdy chair. Slide off the edge of the seat and support your weight with your hands. Bend your elbows to slowly lower your body toward the floor and then return to your original position. Make it more challenging by lifting one leg off the floor (be sure to alternate legs).
Use the Stairs
If you have stairs in your house or apartment, get some extra cardio by climbing them as quickly (and safely) as you can. Repeat several times for the best fitness benefits.
Plank
From your elbows and knees on the floor, straighten your legs and lift your body onto the balls of your feet. Look at the floor to decrease the odds of your arching your back or raising your body too high. Ideally, your body should be straight – like a plank of wood. Hold for as long as you can, and extend the time as your body becomes stronger.
Pushups
Get in a plank position and bend your elbows to lower your chest as close to the floor as possible and then back to the plank position. Repeat. Stay on your toes if you can, but feel free to drop to your knees if you need to make the pushup easier. Keep your core tight and be careful to not let your hips sag.
Weighted Squats
With feet about shoulder-width apart, bend your knees to lower your hips down and back. Se sure your knees don’t extend over your toes. Make the exercise more challenging by holding a bag of books. The added weight will make your muscles work harder.
Bicep Curls
Load two bags with an equal weight of books and hold one bag in each hand, standing with your feet shoulder-width apart and your arms straight by your side. Then slowly lift one or both forearms toward your shoulders making sure your elbows remain pointed toward the ground. Slowly move your arms back down to the original position and repeat.
Russian Twist
Grab a heavy textbook and sit on the floor with your knees bent and feet on floor. Keeping your back straight, lean back and hold the textbook in front of you. With your core tight and engaged, slowly twist your torso to one side then back to center. Then twist to the other side and back to center. The extra weight of the book intensifies the workout.
Weighted Lunges
From a standing position, step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle (be sure your front knee doesn’t extend over your toe). Then push back to your starting position and repeat with the other leg. Alternate, and make the exercise more challenging by holding a bag of books.
These powerful moves will help you exercise from home and reach your fitness goals.