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The Dorm Room Workout

Trainer of the Month

Photography by
Taryn Emerick

As kids head back to college, Bellevue Club personal trainer Melanie Baker put together a dynamic, full-body workout perfect for small living spaces, such as dorm rooms and small apartments.

Push-up with Side Rotation

Start in a plank position. Perform a push-up, keeping the core engaged. At the top of the push-up, rotate to the edges of your feet raising one arm to the ceiling. Return to plank position, perform another push-up, and complete the same movement on the other side. Repeat 10 to 12 times.

Leg Lifts with Band

Start in a reverse tabletop position with straight arms.  Only moving through the arms, dip down, touching your glutes to the ground. Return to the tabletop position, and then reach one arm to touch the toes of the opposing leg. Return to the starting position and complete the movement series on the other side. Repeat 10 to 12 times.

Tricep Dip with Toe Touch 

Start in a reverse tabletop position with straight arms.  Only moving through the arms, dip down, touching your glutes to the ground. Return to the tabletop position, and then reach one arm to touch the toes of the opposing leg. Return to the starting position and complete the movement series on the other side. Repeat 10 to 12 times.

Squat with Sidekick

Place a resistance band around your legs, mid-calf. Driving through the heels, drop down into a squat. Return to standing and lift one leg out to the side. Complete the movement on the other side. Repeat 10 to 12 times.

Hip Thrust

Place a resistance band around your legs, mid-thigh. Start on your back with your knees bent and arms straight by your side. Driving through the heels, raise your hips up. At the top, butterfly your knees out to the side. Bring the knees back together and lower the hips. Repeat 10 to 12 times.

Bicycle with Band

Place a resistance band around your legs, mid-thigh. Start on your back with your hands behind your head. Keeping the low belly grounded, twist, touching one elbow to the knee of the opposite leg. Switch to the other side. Repeat 10 to 12 times.

 

 
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