Welcome to this week's wellness tip- a 15 minute workout you can do without even having to step outside of your dorm room. Amie Hoff, New York Sports Clubs Master Trainer, developed this exercise program. If you don't have time to get to the gym between classes or extra-curricular activities, try to squeeze in these toning moves as a study break.
1. Desk Push-Ups
Shape your arms with a challenging variation of the standard push-up. With your desk up against a wall, place your hands on the edge a little wider than shoulder-width apart. Keep your feet on the ground, back flat and chest in line with the edge of the desk. Slowly lower your chest down, bending at the elbows until you're about 6 inches from the desk. Push your body back up to the starting position. Try to work your way up to 3 sets of 15.
2. Quick Cardio Blast
Alternate 3 sets of 20 stadium runs and 20 jumping jacks. For stadium runs, start with hands on the floor and feet shoulder-width apart. Use a thrusting motion to bring your right knee into the chest. As the right foot goes back to starting position, raise your left knee. Be sure to have a slight bend in the elbow and keep your abs tight.
3. Textbook Abs
Tone your tummy with the help of your textbooks. Lay face up on a mat or towel with knees bent and feet on the floor. Hold your heaviest course book directly over your head with both hands. Keeping your abs tight, slowly lift your head and shoulder blades off the towel, lifting the book in the air. Hold for 1 second then slowly release, working your way up to 3 sets of 20.
4. Mattress Dips
Sit on the edge of the bed with your hands next to hips. Move your hips in front of the bed, bend your elbows and lower a few inches while keeping your butt close to the bed. Don't sink into the shoulders or lower past 90 degrees. Push back up and repeat for 3 sets of 15.
5. Chair Squats
Use your desk chair as a prop for squats. Place your feet shoulder-width apart and squat down slowly as you sit back on your heels. Lower as far as you can while keeping your knees behind toes and not going below 90 degrees, then return to starting position. Try putting a chair behind you and act like you're about to sit down, pulling up before actually sitting. Do 3 sets of 10. Want an extra challenge? Use an explosive jump to get up from the bent position.
All exercises taken from Shape Magazine Online.
XOXO, Sophie
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