If you're looking to avoid the freshman fifteen, don't let the lack of a nearby gym be your excuse for skipping your regular workout. While you may be limited on space, you can still transform your dorm room into a workable gym with the following exercise equipment. Just make sure your roommate is ok with it before you start moving furniture around.
While you may be limited to the amount of free-weights you can stack in a cramped dorm room, a simple, 40-pound dumbbell set can be purchased for around $25. Most of these sets come with a carrying case that allows for convenient storage for when you're not working out in your dorm room. With the proper technique, you can easily workout your chest, back, biceps, triceps and legs with a simple and affordable set of dumbbells.
2. Resistance Bands
If you're looking for something a little smaller and less bulky for resistance training in your dorm room, invest in a good set of resistance bands. These flexible bands can offer up to as much as 50-pounds of resistance and are great for full-body workouts. Most resistance band sets are accompanied with door attachments for shoulder, chest and back exercises. You can also wrap the resistance bands under your dorm room bed, desk or chair for different types of workouts.
3. Pull-Up Bar
There are different types of pull-up, or chin-up, bars that can easily attach to your dorm room's door frame. Some pull-up bars need to be permanently clamped to the door frame, while others, like the Iron Gym Workout Bar can be easily removed when not in use and don't require any drilling or screws on your door frame. You can use a chair in your dorm room to help support yourself if you are having trouble completing pull-ups on your own.
4. Push-Up Handles
While push-ups are one of the easiest dorm room workouts that don't require the use of fitness equipment, a push-up handle is a great way to take this simple exercise to the next level. With a push-up handle, you will have a larger range of motion along with better support. If you experience issues with your wrists, or you want to avoid placing your hands on the surface of your dorm room, then push-up handles are an essential fitness item to add to your workout.
5. Abdominal Wheel
While simple sit-ups and crunches are easy abdominal workouts you can do just about anywhere, an abdominal wheel is a great fitness item to enhance your dorm room workout. An ab wheel can be purchased at any sporting goods store and is an excellent tool for strengthening your core. All it requires is a flat surface and enough space in your dorm room to lie down with your arms and legs fully outstretched. The addition of a yoga mat (item #6) should help you with exercises using the abdominal wheel.
6. Yoga Mat
Even if you're not a regular yoga practitioner, a yoga mat is one of the essential fitness items for every dorm room. Great for push-ups, crunches, sit-ups and just about any exercise performed on the dorm room floor a yoga mat is perfect for providing you with a cushioned surface for working out. Another great benefit of a yoga mat is it can be easily rolled and tucked underneath your bed when you're not using it.
7. Balance Ball
A balance ball in your dorm room can be used for multiple exercises. You can start off with a multitude of abdominal exercises, then switch to leg exercises to work your calves, hips, quadriceps and hamstrings. A balance ball can even be used to replace a regular weight-lifting bench since you can sit or lie flat on it for support when using resistance bands or dumbbells in your gym room. Try replacing the chair at your dorm room desk with a balance ball to engage your core while you study or work.
8. Jump Rope
If you've got the space for it, exercises using a jump rope are a great way to enhance your dorm room fitness routine in place of jumping jacks. If your dorm room floor is hard, make sure you wear the appropriate foot wear, or perform jump rope exercises on your yoga mat if you don't have the right kind of gym shoes.
9. Step Platform
You can get a good aerobic workout in your dorm room with a step aerobics and a step platform. Step aerobics offer an intense, cardiovascular workout that can be performed in the comforts of your dorm room. The platform can be easily stored in the closet or under the bad, and is made of mostly plastic, so it isn't very heavy.
With these 9 essential fitness items, advance dorm room workouts can be easily achieved. All you need to do is take the time to do them to avoid the freshman fifteen during your first year of college.