Do you ever feel embarrassed at the gym? Do you feel intimidated by all the “meat heads” that are working out next to you? Do you feel like you are being judged? If you answered yes to at least one of these questions, I have the perfect solution for you. Here are 5 exercises that you can do right from your home, dorm room, or apartment (in private!) that will work your lower body, upper body, and total body. No judgement involved! But first … STRETCH! Before you get moving, you must start off by stretching. Not only is stretching important because it allows you to become more flexible and balanced, but it also helps you to have better athletic performance, reduce pain and fatigue, and even clear your mind.
1. CARDIO
To get your blood flowing and heart rate up, you might want to start off any exercise you do with a little bit of cardio. This will not involve any equipment. You can do intervals of jumping jacks, burpees, high knees and/or running in place.
2. TRICEPS DIPS
Triceps dips is a great arm exercise that does not require any gym equipment. Extend your arms behind you (shoulder-width apart) on a stable surface then extend legs out in front of you. Slowly bend your elbows until they reach an approximate 90-degree angle then bring your body back up. This completes one repetition. One thing to keep in mind while doing this exercise is to make sure there is a little bend in your elbows, so you keep the focus on the triceps, not your joints.
3. SQUATS
This requires no equipment! For an easier/modified squat, you do not need to have any added weight. First, you start off with your feet shoulder width apart. Then sit your butt back into a squatting position. Key: Don’t let your knees go past your toes & keep your chest up! For more resistance, you could add weight by wearing your school book bag (will also help with your posture) or by holding something with a good amount of weight, like a textbook.
4. GLUTE BRIDGES
Put something with weight (like books or binders) on hips and lift your lower body into an upright position as your back is lying flat on the ground. This will help with hamstring and glute strengthening. As you lift your hips up, make sure you squeeze your core (abs) and your glutes to feel the burn!
5. HAMMER CURLS
Even though you typically do this exercise at the gym with dumbbells, you can still do hammer curls at home. Grab any 2 containers with some sort of weight that you can grip onto like a jug of milk, a gallon of juice, or a 2-liter soda. Once you have these 2 containers, let them hang at your sides (palms facing each other) and have them shoulder-width apart. Curl the containers toward each of your shoulders without moving the upper part of your arms. Once the weights reach the top of your shoulders, hold it for a second, then bring them down. This will work the muscles in your arms as well.
Written by Alejandra with contributions from health.com.
