Written by Talha Javaid
Living away is hard as it, especially for first year university students, who now have to take off the training wheels and really work on becoming independent. It can definitely be a huge daunting task to juggle multiple assignments, socialising, eating well and staying sane. Sometimes going to the GYM isn’t an option but fret not as Generation Z brings you a list of workouts that you can do in the comfort of your own Uni Room.
Just because you can’t go to the actual gym doesn’t mean you still can’t stay in shape. Here is a list of workouts that will only take you 30 minutes. Just think high intensity, and your overall goal to have a great summer body. Working out 5 days a week can reduce a risk of heart disease, can even relax your mind therefore help you concentrate better on your deadlines and hectic schedules.
So in addition to rushing off to that 9.am lecture, here are a few exercises that will get your heart racing and calories burning in the small space you have.
Each move can be done for 30 to 60 seconds, we recommend 30 to begin with, with 10 to 15 second rest in-between.
After having completed each exercise, rest for 2 minutes, take a drink make sure it’s water, gotta keep hydrated, that’s the end of one cycle. Now Repeat the process 5 to 6 times in total.
Exercise 1: Butt Kicks
Run in place whilst kicking your heels to your butt with each stride. This exercise targets your Hamstrings, quads, glutes, calves and shins, and raises your heart rate, getting you pumped.
Exercise 2: High Knees
Run in place, bringing your knees above hip level whilst making sure your hands are in front of you at hip level, palms down, and tap your knee on each step. Or, pump your arms like a sprinter, with elbows at 90 degrees. This exercise targets your Quads, glutes, calves and shins, hip flexors and once again keeps your heart rate up.
Exercise 3: Squat Jumps
Stand up with feet hip-width apart, toes pointing forwards as best as you can. Then slowly go down into a squat then using your heels, pushing all of your weight onto the balls of your feet to jump up before landing lightly on the balls of your feet and then go down into a full squat. Make sure your knees don’t wobble. If this isn’t your cup of tea, then get rid of the jump and just do normal squats or even some lunges. This exercise targets Quads, glues, calves, shins.
Exercise 4: Climbing
Begin in a higher plank stance. Then run your legs up to your chest as quickly as possible whilst making sure you keep the body as straight as possible and also keep your hands directly under your shoulders. This exercise targets: chest, shoulders, triceps, core, hip flexors, hamstrings and quads.
Exercise 5: Push ups
As basic as they are, they are effective. But if you want to make things harder, try T-Push-ups. You start by performing a traditional push up but as you come up, shift your weight to your right side, lift your left arm off the floor, and rotate your torso so you’re in a high side plank with your feel slightly apart. Inhale. As you exhale, carefully rotate your torso back to the floor. Lower down for another push- then repeat the process but on your left side, do the opposite. This then completes one rep, do as much as you feel comfortable with.
This exercise targets: chest, triceps, shoulders, core, lats, adductors and abductors.
Exercise 6: Leg Raises
This is a simple move, you lay back comfortably, and press your lower back against the ground. Place your hands either side of your body or under your buttocks. Now you lift your legs straight up together to a 90-degree angle, then lower them back down until they hover above the floor, making sure they don’t touch the ground and repeat for as long as you are capable. This targets your: Hip flexors, abdominals and obliques, really good for your lower abs.
Exercise 7: Hovering
Staying on the floor, now lay on your front and put your arms above your head, keeping your legs in a straight line. Lift your right arm and left leg at the same time, squeeze your glutes and lower back muscles, then lower each and lift your left arm and right leg and then repeat the process. This is like a Superman position. Focuses on your lower back, lats and shoulders.
Exercise 8: The DOG
This position comes from YOGA and if you know it, then there is no need for further reading. You start off in a downward dog position, shift your weight forward and come in a high plank position. Lower to the floor, like a push up, keeping elbows tucked close to the body. Then shift to the tops of your feet as you push through to upward facing dog, keeping your thighs and hips lifted off the ground, and arching your spine. As you exhale, push up and back into a downward dog position completing the wiggle. This move targets your shoulders, arms, back and your core.
Always remember exercise helps to not just relax physically but also helps us to focus mentally. So now that you have a routine, why don’t you go try it, you can even suggest some of your own routines to us by commenting down below or tweet us on twitter. But for now, stay well and stay fit.