Too Busy With Classes to Get to the Gym? You Can Do This 4-Week Workout Plan in Your Dorm

Monday: Bodyweight Strength Circuit

• Reverse lunge: Do three sets of 10 to 12 reps per leg.
• Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
  • Squats: Do 15 to 20 reps.
  • Step-ups: Using a step stool, complete 10 to 12 reps per leg.
  • Crunches: Do three sets of 12 to 15 reps.
  • Scissor abs: Do three sets of eight to 10 reps per side.
  • Plank: Hold for 30 to 45 seconds; repeat three times.
  • Push-ups: Do three sets of 10 to 20 reps each.

Tuesday: Bodyweight Interval Circuit

Do each move for the length of time listed, resting for 15 seconds between each exercise.

• Burpees: 30 seconds
• Squat jumps: 45 seconds
• V-ups: 45 seconds
• Sit-ups: 30 seconds
• Bicycle crunches: 30 seconds
• Push-up to side plank: 45 seconds
• Mountain climbers: 30 seconds
• Glute bridge: 30 seconds
• Split jump lunges: 30 seconds
• Jumping jacks: 30 seconds
• Run in place: 45 seconds
• Wall sits: 45 seconds
• Down dog push-ups: 45 seconds

Wednesday: Rest

Thursday: Strength Endurance Circuit

After completing one set of each exercise, rest for 90 seconds, then repeat twice more.

• Squats: Do three sets of 15 to 20 reps.
• Lunges: Do three sets of nine per side.
• Single-leg squat: Do three sets of 10 to 12 reps.
• Glute bridge: Do three sets of 12 to 15 reps.
• Bird dog: Do three sets of 10 to 12 reps per side.
• Standing crunch: Do three sets of 12 to 20 reps.
• T push-up: Do three sets of 10 to 20 reps.
• Bear crawl: Do three sets of 10 to 30 reps.

Friday: Bodyweight Strength Circuit

• Reverse lunge: Do three sets of 10 to 12 reps per leg.
• Three-round superset: Complete all of the reps for each move below with no rest in between exercises.
  • Squats: Do 15 to 20 reps.
  • Step-ups: Using a step stool, complete 10 to 12 reps per leg.
  • Crunches: Do three sets of 12 to 15 reps.
  • Scissor abs: Do three sets of eight to 10 reps per side.
  • Plank: Hold for 30 to 45 seconds; repeat three times.
  • Push-ups: Do three sets of 10 to 20 reps each.

Saturday: Rest

Sunday: Bodyweight Interval Circuit

Do each move for the length of time listed, resting for 15 seconds between each exercise.

• Burpees: 30 seconds
• Squat jumps: 45 seconds
• V-ups: 45 seconds
• Sit-ups: 30 seconds
• Bicycle crunches: 30 seconds
• Push-up to side plank: 45 seconds
• Mountain climbers: 30 seconds
• Glute bridge: 30 seconds
• Split jump lunges: 30 seconds
• Jumping jacks: 30 seconds
• Run in place: 45 seconds
• Wall sits: 45 seconds
• Down dog push-ups: 45 seconds