College Dorm Room Workout Plan

Goals: Full-body strength, cardio, flexibility
Frequency: 3-4 times a week
Duration: 30-40 minutes per session

Equipment Needed:

• Yoga mat or towel
• Water bottle
• Resistance bands (optional)

Warm-Up (5 minutes)

1. Jumping Jacks – 1 minute
2. High Knees – 1 minute
3. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
4. Bodyweight Squats – 1 minute
5. Dynamic Stretches (e.g., leg swings, torso twists) – 1 minute

Workout Routine

Circuit 1: Strength and Cardio (15 minutes)

• Push-Ups – 3 sets of 10-15 reps
• Bodyweight Squats – 3 sets of 15-20 reps
• Mountain Climbers – 3 sets of 30 seconds
• Tricep Dips (using a chair or bed) – 3 sets of 10-15 reps
• Jump Squats – 3 sets of 10-15 reps

Rest for 1-2 minutes after completing Circuit 1.

Circuit 2: Core and Flexibility (15 minutes)

• Plank – 3 sets of 30-60 seconds
• Bicycle Crunches – 3 sets of 20 reps (10 per side)
• Leg Raises – 3 sets of 10-15 reps
• Russian Twists – 3 sets of 20 reps (10 per side)
• Child’s Pose Stretch – 1 minute
• Seated Forward Bend – 1 minute
• Cat-Cow Stretch – 1 minute

Rest for 1-2 minutes after completing Circuit 2.

Cool Down (5 minutes)

1. Standing Quad Stretch – 1 minute (30 seconds each leg)
2. Standing Hamstring Stretch – 1 minute (30 seconds each leg)
3. Shoulder Stretch – 1 minute (30 seconds each arm)
4. Neck Stretch – 1 minute (30 seconds each side)
5. Deep Breathing/Relaxation – 1 minute

Tips:

• Stay Hydrated: Drink water before, during, and after your workout.
• Consistency is Key: Aim to complete this workout plan 3-4 times a week.
• Listen to Your Body: Modify exercises if necessary and ensure proper form to avoid injury.
• Progress: Gradually increase reps or sets as you get stronger.

By incorporating this workout plan into your routine, you can maintain fitness and relieve stress, all within the convenience of your dorm room.

---