7 At Home Workouts For A College Kid
Between all the late nights playing Call of Duty, school clubs, maintaining a social life, work, partying until the sun comes up or actually studying for your classes (what is that?) every college student knows it can be hard to find time to get a workout in, much less an effective one. Oh, and did I mention napping? Napping takes up a considerable amount of time for the creature that we call a college student but it is crucial. If you're conscious about your health and fitness, but worry you just don't have enough time to prioritize working out...worry no more, VATTEROTT and LITTMANN is here to WHIP THAT ASS INTO SHAPE whether YOU LIKE IT or NOT! But seriously...we'll offer a list in this post of 7 (One for each day of the week) effective, intense, time-saving workouts that you can do in your dorm room, apartment, frat house, or in the middle of the gosh damn quad if you're feeling brazen enough. All you need to do is invest in a weight plate like the one in this pic below (this one is 45lbs and I will use this for the examples in the workouts, but you can use any weight you like as they come in 10bs, 25lbs, 35lbs and 45lbs)
1. "Full Body Blast"
This full body workout is sure to get your engine revving, your metabolism firing on all cylinders and your entire body thrashed all in about 20 min or less.
Complete all exercises at a high pace, try to break between exercises as little as possible.
-50 Reps Bodyweight Squat/50 Reps Squat Holding Plate
-100 Reps Plate Power Clean
-100 Reps Push-Ups
-100 Reps (each arm) One Armed Plate Row
-100 Reps Burpees
-50 Reps Alternating Lunges (Holding Plate)/50 Reps Bodyweight Lunges
-100 Mountain Climbers
-250 Weighted Plate Toe Touches/250 Regular Toe Touches
-120 Russian Trunk Twists (Holding Plate)
-90 Second Plank
-FINISH
2. "The BURNER"
This Burpee/Plate Row workout will build ultimate endurance while promoting lean muscle growth. 15 min to complete this bad mamma jamma.
SUPERSET: 20 Burpees with 20 (each arm) One Arm Plate Row
Complete 15 sets
3. "APARTMENT ARMS"
This workout focuses on working the arms while still getting your cardio in and promoting overall lean muscle in 20 min.
The Circuit:
-10 Reps Plate Curl (each arm)
-10 Reps Bodyweight Squats
-10 Reps Behind The Neck Plate Tricep Extension (each arm)
-50 mountain Climbers
-Finish ROUND 1
Complete 17 Rounds
4. "Thurday THRUSTERS!!!"
This Thruster movement will have your next door neighbors calling the police because somebody just MURDERED THEIR WORKOUT!
-21 Weight Plate Thrusters
-21 Weight Plate Bent Over Rows
-19 Weight Plate Thrusters
-19 Weight Plate Bent Over Rows
-15 Weight Plate Thrusters
-15 Weight Plate Bent Over Rows
-12 Weight Plate Thrusters
-12 Weight Plate Bent Over Rows
-9 Weight Plate Thrusters
-9 Weight Plate Bent Over Rows
5. THREAT LEVEL MIDNIGHT
This workout will have you dragging your own "lifeless" body to the fridge to grab a cold brewski to shotgun before going out with your bros or broettes to celebrate just how badass you are now that you're working out like a god damn champion!
-100 Burpees
-100 Plate Power Cleans
-100 Burpees
-100 Weighted Plate Squats
-100 Burpees
-100 Weight Plate Crunches
-100 Burpees
-100 Mountain Climbers
-100 Burpees
-100 Overhead Plate Twists
-100 Burpees
-Call yo' Momma! Tell her you love her!
Finish.
6. Saturday Night Fever
This workout will make you want to listen to Justin Beiber on the REGULAR just to calm your ass down from how TOTALLY INTENSE and INSANE you're gonna feel after kickin' this workout's CANDY ASS!!!
-100 Push-Ups
-100 Weighted Plate Sit-Ups
-500 Bodyweight Squats
-100 Mountain Climbers
-100 Squats Holding Plate
-50 Alternating Lunges Holding Weight Plate
-50 Alternating Lunges (Bodyweight)
-100 High Knees (50 Each Knee)
-100 Squats Holding Plate
-200 High Knees
-100 Push Ups
-100 Weighted Plate Sit-Ups
-500 Bodyweight Squats
-100 Mountain Climbers
-100 Squats Holding Plate
-50 Alternating Lunges Holding Weight Plate
-50 Alternating Lunges (Bodyweight)
-100 High Knees (50 Each Knee)
-100 Squats Holding Plate
-200 High Knees
-Get on the PHONE, DIAL 911, TELL THEM TO SEND THE MEATWAGON, THEN IMMEDIATELY TELL THEM YOU ARE JUST KIDDING AND THEN HANG UP ABRUPTLY BUT NOT AFTER BREATHING INTO THE RECIEVER FOR 30 SECONDS STRAIGHT, OKAY!?
7. Rock And Roll Sunday
This workout is much lighter, it is Sunday after all and you've probably had enough...NOT! JUST KIDDING! This workout is gonna kick your damn ass in 15 minutes OR LESS!!!
-20 Weight Plate Power Cleans
SUPERSET WITH
-20 Burpees
COMPLETE 10 Rounds
-Get on the phone, call your library and tell them, "Church Adjourned" then hang up.
This concludes our 7 workouts anybody can do from home. Simple, intense, short and effective. Try this out for 6 weeks and you will be amazed with the results. If you have any further questions don't be afraid to call me on my cell phone...late night when you need my love, you know I got that Hotline Bling. -314-910-7507
