The Ultimate Full-Body Dorm Room Workout

by | Updated: August 29th, 2017 | Read time: 3 minutes

Sending your kids off to college is stressful for everyone involved. While your young adult is adjusting to his or her new home-away-from-home, you’re undoubtedly worrying if they’re getting enough sleep, eating well and overall feeling healthy.

It’s OK to encourage your child to do these things. But it’s even more important that they find a way to take care of themselves on their own (for both their physical and mental health). The following dorm room workout plan is great for small spaces and uses common dormitory furnishings for each exercise.

You can simply text your teen this guide and let them figure out the rest! It will be one less thing both of you will have to think about.

College Student Unrolling Mat to Work Out in Dorm Room |

But first, how does exercise benefit college students?

  • Being physically active can benefit students in the classroom.
  • Studies show that engaging in physical exercise reduces stress, eases anxiety, improves memory and increases energy, concentration and focus.
  • Just 20-30 minutes a day (or at least 3-4 times a week) of physical exercise can help improve mood and sleep, resulting in being more alert in the classroom.
  • Exercising releases endorphins, which helps to relax and calm the body and can increase self-esteem and confidence.
  • Boosts immune system.

Additional tip: Along with this fun fitness plan, send them a care package filled with healthy items such as a shaker cup, reusable water bottle, exercise band, nuts, protein bars, pretzels and multivitamins

Text, email or even Facebook message the following to your newbie college student:

When the campus gym is too crowded, this full-body dorm room workout is a fun way to switch things up! Burn calories, release stress and put your desk, chair and bed to good use for a healthy college experience.

Upper body

Desk push-up: On the edge of your desk, place hands a little wider than shoulder-width apart. Keep feet flat on the ground and lower your chest down, core engaged, and push back up to the starting position. Go for 3 sets of 15.

Chair biceps curls: Behind your non-rolling chair, stand with feet hip-width apart. Hold the back of your chair on both sides and curl up. Hold at the top for 2 seconds then lower. Go for 3 sets of 15.

Bed triceps dips: Sit on the edge of your bed and place hands next to hips. Slide feet out in front of you on the floor (knees can be bent or straight). Start to bend your elbows and lower your body (keep your butt close to the bed). Do not exceed 90 degrees. Push back up to complete one rep. Go for 3 sets of 15.

Lower body

Chair squats: Stand behind your chair with feet shoulder-width apart and hands lightly on the back of the chair. Slowly squat down, as if you’re about to sit in a chair, then stand back up. Try 3 sets of 10 to 12 reps. Kick it up a notch by adding a jump squat by jumping from the starting position.

Leg lifts: In the same position, with hands placed lightly on back of chair, lift right leg off the ground. Flex foot as you pulse leg to the side for 10 reps and then to the back for 10 reps.  Repeat on the left side.

Textbook abs: Lie down on a yoga mat, gaze toward the ceiling, with knees bent and feet flat on the floor. With both hands, hold your heaviest textbook over your head. Core stays tight as you lift your shoulder blades off the floor while lifting the book in the air and hold for 1 second then lower. Goal is 3 sets of 20-25.

Circuit workout

Complete each move for 30 seconds, then rest for 10 seconds. Rest for two minutes after each round. Complete the entire circuit 3 to 5 times.

  • Jumping jacks
  • Butt kicks
  • High knees
  • Jump squats
  • Burpees
  • Mountain climbers
  • Leg lifts
  • Bicycle crunches