If you don't want to spend 10 minutes at the gym, indoors are your natural gym.

If you don't like a sweaty gym, a clean interior is all you need.

If you are a student and don't want to spend money on the gym, then the dormitory is your best option.

What can dormitory fitness do? You can say that you want to lose fat, abdominal muscles, vest line, the explosive power boys wish to, and strong shoulders can all be achieved in the dormitory.

Some people ask, is there any difference between exercising in the dormitory and the gym?

First, these workouts are venue-agnostic. The difference in all exercise movements is the choice of actions, the number of times and sets, the length of rest time, and the speed of recovery time.

You may need a pair of adjustable dumbbells, yoga mat, and bench. You can use minimal equipment in your dorm to build muscle and help you lean.


7 Dorm exercises to build a Perfect body

1. You can practice push-ups in the dormitory to strengthen your arms and create arm curves. Wall push-ups, incline push-ups, drop-down push-ups, spider push-ups, fingertip push-ups, etc. are all good moves.


push-ups on dorm


2. You can practice squats in the dormitory, squat against the wall, bench squats, and ordinary squats, which are enough to meet the needs of ordinary people, and more elites can also practice single-leg squats.


squat on dorm


3. You can practice good flexibility in the dormitory with a yoga mat and perform a full-body stretch in 20 minutes. 

Even better if you own a pair of adjustable dumbbells. The following IFAST introduces you to a few dumbbell exercises that can be done in the dormitory.

4. Dumbbell squat

Dumbbell squat


Action tips:

Hold the dumbbells with both hands, look straight ahead, raise your chest and look up, feet wider than shoulders, toes and knees in the same direction, squat down, push your glutes back and keep your upper body in a chest-raised position throughout the movement. Keep the movement slow, squeeze and contract the glutes at the highest and lowest points of the action, and fully tighten the glutes at the highest point.

Some training sets and reps:

6 sets x 12-15 reps, with 1-minute rest between each set.

5. Dumbbell Romanian deadlift


Dumbbell Romanian deadlift


Action tips:

Hold dumbbells in both hands, stand straight with shoulder blades retracted slightly, chest out, ribs pressed down, abdomen tightened, stance narrower than squatting, about hip width, toes facing forward. The dumbbell should be close to the thigh at the beginning of the movement. The hip joint should be slightly moved back when descending to allow the torso to lean forward. The knee should be slightly bent but the calf should be kept vertical to the ground. After a sufficient stretch, the pulling feeling of the buttocks and the back of the legs return to the original movement close to the legs.

Some training sets and times

4 sets x 12-15 reps, 1-minute rest between every 4 packs.

6. Dumbbell lunges

Dumbbell lunges


Action tips:

Take a step into a lunge and press down. Hold a dumbbell in each hand and hang at the side of the body, keep your chest and abdomen, and stand with your feet hip-width apart; take a big step forward with your right foot. Lift your head, chest and waist tighten; bend your knees and press down and back straight; use both feet simultaneously, the center of gravity rises vertically and returns to the initial position, and then repeat the action with the left leg.

Some training sets and times

4 sets x 12-15 reps, 1-minute rest between each 4 sets

7. Dumbbell Arnold press


Dumbbell Arnold press


Action tips:

Hold a dumbbell in each hand; standing or sitting is fine, but keep your chest and abs high, lift the dumbbell to your shoulders, palms facing you, then lift like a dumbbell press, and begin to rotate your wrists, so that when the dumbbells are lifted to the highest point, the palms face forward, pause at the highest point, and then lower the dumbbells with the opposite trajectory, and repeat.

Some training sets and times:

4 sets x 15 reps, 1-minute rest between each 4 sets

8. Standing dumbbell fly


Standing dumbbell fly


Action tips:

Stand with feet apart, back straight, lean forward slightly, arms hanging naturally at your sides, hold dumbbells with both hands, raise the dumbbells to the shoulder level, bend your elbows slightly, stay for 1-2 seconds and return initial position.

Some training sets and times:

5 sets x 15 reps, 1 minute rest between each 4 sets

The above is the fitness program recommended by IFAST for students in the dormitory, which saves costs and can exercise effectively.

No matter what environment you are in, as long as you have a passion for fitness in your heart, there will always be a way.


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