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Quick and Effective Body-weight Workout!

We all have times when we are in a hurry or don't have access to equipment.This full body workout is great for the dorm, hotel room, home or even office! Make sure to check with your doctor if you have any medical issues or physical injuries. Challenge yourself with more reps and more sets if you want to advance. You can even run the stairs or do jumping jacks in between exercises to add more cardio benefit! Take it to any level you want!

Repeat 2-3 rounds of this circuit if you can!


Abdominal curl up

Targets the abdominals

Lie on your back with elbows out and hands at ears. Contract abdominals by raising shoulders off the floor without pulling on the neck. Repeat 10-15 times.


Bicycle abdominal crunch

Targets the abdominals (obliques)

Twist upper body, pointing elbow to opposite knee. Alternate without pulling on your neck. Repeat 20 times.



Targets the pecs (chest) and works additional muscles such as the upper back and triceps.

Start with arms straight, lower down and press up through your upper body. Repeat 10 to15 times.


Hip abduction

Targets outer thigh muscles.

Raise top leg up and down. Keep toe facing forward. Use an ankle weight or band for more resistance. Repeat 10 to 20 times per side.



Targets the quadriceps, hamstrings and gluteals.

Start in a standing position and lower body. Try not to let the knee extend over the toe. Push up through the heel and repeat 10 to 20 times. Repeat on the other side. For extra credit: add 10 tiny presses in the lower position!



Targets the core, but works the entire body!

Hold body in a straight plane for 30 to 90 seconds.


Plie Squat

Targets inner thigh muscles in addition to hamstrings, quadriceps and gluteals.

Start in a standing position with legs wide and toes pointed out. Lower, press up and repeat 10 to 20 times.


Rotating side plank

Targets the core, but works the whole body!

Start in side plank, hold for 2-5 seconds, rotate to the other side and repeat for a total of 10 to 20 rotations.


Low back extension

Targets the low back, but also hits the glutes!

In prone position (face down), raise chest off the floor and hold 5 seconds, lower and repeat 10 times.


Hell raiser

Targets your quadriceps, but gives you a little shoulder work too!

Put feet flat up against the wall and hands on the floor shoulder width apart. Start with knees bent. Extend legs then lower. Repeat 10 to 20 times.

Stretch and cool down!

For Stretches and more great "at home" workouts, check out College Basic Training: strengthen your mind and body to leap any college hurdle by Susan Jensen

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