Easy Exercises to do: Part 2

If you are short on time, set up a range of circuit training exercises in your dorm/home.

Be sure to warm-up for 3-5 minutes by fast pace walking, or jogging in place before you attempt these exercises.

Depending on your fitness level, you can rest 15 seconds between exercises, or not rest at all. After you are done, make sure to cool down and stretch.



Overhead press:
• Sit with your back fully
supported by a stationary chair
• Use 1 liter water bottles for
weights
• Bring both arms in a 90 degree
position so that your elbows are
at shoulder height
• Extend arms toward the ceiling
(make sure not to lock elbows)
and hold for a count of 2 seconds
• Repeat for 30 seconds

Reverse lunge:
• Stand a few inches behind a stationary chair
• Place fingertips on back of chair and take a step back
• Be sure you contract your abdominals while you
slowly lower your torso
• *Do not let your knee pass your toes for the front leg
and the knee for the back leg should not touch the
ground
• Use your front leg to push yourself back to starting
position, and switch legs
• Do this for 30 seconds

Side Jumps:
• Place a towel or a piece of
tape on the floor
• Stand next to the towel
and then jump over the
towel doing side to side
jumps
• Do this for 30 seconds

Tricep extension:
• Using a stationary chair for
balance, place one hand lightly
on the side of the chair
• Hold a 1 liter water bottle, place
elbow close to your rib cage
• While holding that position,
straighten your arm and hold for
a count of 2 seconds
• Return to starting position and
repeat for the next 15 seconds;
then switch to opposite arm and
do the same movements for
another 15 seconds

Squats:
• Stand a few inches in front of a stationary chair with
feet shoulder-width apart
• You can put your arms out in front of you for
balance
• Contract your abdominals and keep them tight as
you slowly squat towards the chair
• Make sure your knees DO NOT pass your toes
• Hold for 3 seconds and stand up
• Repeat for the next 30 seconds