A Small-Space AMRAP Workout (Perfect for Dorm Rooms)

Small-Space AMRAP Workout (perfect for dorm rooms and small apartments!)This workout requires no equipment, very little space, and is quiet for those with downstairs neighbors or sleeping roommates/family members. It’s great for small apartments or dorms, even though I know most colleges have a student rec center/gym. I remember the two weeks before Halloween and Spring Break were always a NIGHTMARE at UNC’s student rec center (revealing costumes and bikinis on the brain…) so I would avoid the gym and do workouts in my bedroom.

Small-Space AMRAP Workout

This workout is broken up into three 3-minute AMRAPS. AMRAP stands for as many round/reps as possible, so you’ll be pushing your hardest through the 3 minutes to get through the exercise sequence as many times as you can. Keep track of how many rounds + reps you get through. Once you’ve done all three AMRAPS, repeat the entire thing and try to beat your scores from the previous attempt.

There are multiple exercises in each AMRAP, but they flow together like one continuous sequence, each focusing on a different muscle group. Set a timer for 3 minutes and hustle! Small-Space AMRAP Workout (perfect for dorm rooms and small apartments!)

AMRAP 1 | CORE + UPPER BODY

Do the following exercise flow as many times as you can in 3 minutes.

Inchworm to high plank >> 2 reptile push ups (1 to each side) >> Lower to forearm plank>> 6 hip dips (3 to each side) >> Walking plank back up to high plank >> Inchworm back to standing

Inchworm to high plank | Start standing with arms overhead. Fold forward keeping legs straight, bringing your hands to the ground. Walk your out until they’re stacked underneath your shoulders with your body in a plank position.

2 reptile push ups | You’ll do two push ups. During the first one, hover your right leg and crunch your right knee in towards your right shoulder as you lower towards the ground. Press back up and repeat on the left.

Lower to forearm plank and do 6 hip dips | Lower onto your forearms, one arm at a time, and then alternate dipping your right hip towards the ground and then the left hip towards the ground for a total of 6 dips. Think of tracing an arc with your hips; the top of the arch is plank (don’t pike your hips up any higher than that).

Press back up to high plank and inchworm back to standing | Reverse the movement by pressing back up to high plank one hand at a time and then walking your hands back towards your feet (keeping legs as straight as possible) and standing up, hands overhead.

AMRAP 2 | RIGHT LEG + GLUTE

Do the following exercise flow as many times as you can in 3 minutes.

Lunge forward + pulse 5 times >> Lunge backwards + pulse 5 times >> Do 5 front kicks, stepping back into that lunge each time >> Squat down and pulse 5 times

Lunge forward and pulse 5 times | You’re doing a pivoting lunge on the right leg, so even though it seems counterintuitive, you want to lunge your left foot forward. At the bottom of your lunge, pulse up an inch and down an inch 5 times. Push off that front foot and …

Lunge backwards and pulse 5 times | Land with your left foot now behind you (right foot has stayed stationary). At the bottom of that lunge pulse 5 times.

5 back lunges to front kicks | From that lunge position, shift yoru weight into that front right heel and straighten the right leg as you kick your back left leg straight up in front of you. As it comes back down, swing it back behind you, landing right back in that low lunge. Repeat a total of 5 times.

5 squat pulses | After your fifth kick, instead of landing back in a lunge, bring that left foot next to the right foot (hip’s width apart or a little wider) and sink down into a low squat, weight in your heels. Pulse up an inch and down and inch five times.

You’ll then step your left foot forward and start right from the top.

AMRAP 3 | LEFT LEG + GLUTE

Same thing you just did on the right!

Remember, you’re doing those three AMRAPs twice. Keep track of how many rounds/reps you get through the first time through and then try to match or beat those numbers the second time through. Rest 30-60 seconds between AMRAPs.

Small-Space AMRAP Workout (perfect for dorm rooms and small apartments!)

WEARING | Colosseum Tank / Soybu Leggings / Nike Sports BraNike Sneakers all c/o Kohl’s

How do you plan to #MakeYourMove as you head back to school?

Tag your social shares with #MakeYourMove and follow Kohl’s on Twitter for more inspiration!

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This post is sponsored by FitFluential on behalf of Kohl’s.

At-Home Bodyweight Core Workout

Bodyweight Core Workout - perfect for doing at home on busy days!If you’ve been following along for a while, you’ve probably caught on to the fact that I love me some bodyweight workouts and I lurve me some core workouts. I’m gonna skip the chit-chat and get right to today’s quick core workout. It’s a great one to do at home on buys days!

Bodyweight Core Workout

You’ll do each of the six exercises for 30 seconds, trying not to rest in between each move. Once you’ve completed them (3 mins total), rest for 30 seconds and then repeat three more times for a total of 4 times through the circuit of 6 exercises.

Most of the exercises target one side of your body. First time through, do them all on the right side; second time through do them all on the left side; and alternate back and forth for the remaining two rounds as well.

Bodyweight Core Workout - perfect for doing at home on busy days!

  • Plank Knee Sliders (alternate sides each round) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physically contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
  • Hand Release Push Ups | Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position.
  • Side V-Up Crunches (alternate sides each round) | Start laying on your side, balancing on that bottom hip with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, bending your legs and bringing your knees in towards your top elbow as you lift your torso up and in to meet them. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover.
  • Seated Leg Circle Crunches (alternate direction each round) | Start in a seated position with your fingertips lightly on the ground behind you for support. Extend your legs straight out. From here, keeping your legs straight, you’re going to circle them over to the side, up, down to the other side and back down to a hover. Think of your feet as the hands on a clock. At 6 o’clock, your torso will be reclined back at a hover; at 12 o’clock, you’ll lift and crunch your torso up and in, bringing your body into a “v” shape. Fair warning: these can be uncomfortable if you have tight hips (bend your knees slightly to make it more manageable). Circle your legs clockwise the first round; counter clockwise the second; and continue to alternate the last two rounds.
  • Bicycle Crunches to One Side (alternate sides each round) | Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Lower back down as you extend your left leg back out to meet the right (still keep the legs hovering and try not to rest your upper back and head completely on the floor) and then continue to repeat to that same side.

To make it harder: When you crunch the right elbow towards the left knee, pick your torso all the way up (instead of just the shoulders) so that you come into a seated twist. Bodyweight Core Workout - perfect for doing at home on busy days!

  • Plank Jump Jacks | Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank. Then jump feet out to the sides (like a horizontal jumping jack) and quickly back together. That’s one rep. When doing the “jack” part of this move, try to hold a strong plank alignment with your upper body—don’t let your butt pike up into the air or hips sag downward.

Bodyweight Core Workout - perfect for doing at home on busy days!Bodyweight Core Workout - perfect for doing at home on busy days!

WEARING | leggings c/o W.I.T.H. (<–I’m obsessed with these!) // tank: Fabletics // bra: Nike c/o Kohl’s

I shot this workout in Breather’s Boylston Street room (which is AMAZING). You can get your first hour free using code PUMPIRON.

Hope you all had a fun weekend!

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The One Piece of Workout Equipment You Need in Your Dorm Room (+A Workout)

The best piece of workout equipment for a dorm room (+ a workout!)In all fairness, you could argue that this could be a lot of things. In fact, at the end of the day the only piece of equipment you really need to workout is your own body. But if I were to recommend one exercise tool for your home or dorm it would have to be a kettlebell (whatever weight you swing).

My rationale behind the kettlebell is that it offers you quiet cardio, which is important when you’re sharing space with a roommate or on a top floor with people living below you. With bodyweight moves, most exercises that get your heart rate up involve jumping around. With kettlebell swings, on the other hand, your feet are stationary on the floor while getting a killer cardio (and strength) challenge.

Heart-pumping swings aside, you can do countless exercises with a kettlebell that will work your entire body, and it doesn’t take up much space so you can easily store it in the smallest of dorm rooms. I know most campuses have student gyms, but it’s still great to be able to mix in quick workouts between studying and writing papers (or socializing–let’s be real here). Here’s a workout to get you started–it’s perfect for dorm rooms, apartments, your home, or even the gym!

20-Minute Kettlebell HIIT Workout

Equipment I Used:

  • 25-lb kettlebell (use whatever weight you’re comfortable swinging)
  • Interval timer

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following five exercises four times. 20-Minute Kettlebell HIIT Workout (great one for small spaces/apartments)

  • Kettlebell Swings | Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting.
  • Halos | Start standing with your feet about hip’s width apart, a soft bend in your knees and tailbone tucked (hold in your lower abdomen) so that you have a supportive base. Hold the kettlebell upside down with your hands around the bottom at the base of the handle. Start with the kettlebell in front of your face, elbows bent at about shoulder height. From here, circle the bell carefully around your head, keeping it at roughly the same height. When it’s to the right side of your head, your right hand is the main support of the weigh; when it’s to the left, your left arm bears the brunt of it. Use your core the entire time; try not to wiggle your hips to counter the movement of the kettlebell—you’re not hula-hooping!
  • Goblet Squat | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.
  • Russian Twist | Start seated, holding the kettlebell in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the kettlebell to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the bell.
  • Single-Leg Squat (alternating legs each round) | As far as upper body goes, I want you to think “deadlift.” Lower body, think “single-leg squat/curtsey lunge.” Start standing on your right leg holding the kettlebell in both hands in front of your body. Start to squat down on your right side, sending the left leg behind you into a hover. Make sure your right knee doesn’t jut out farther than your toes by thinking about sending your hips and butt back and down. Weight should be in your right heel at the bottom of your squat. Lower until the kettlebell lightly taps the ground and then stand back up. As you do this, make sure you’re engaging your abs to avoid undue stress on the lower back.

20-Minute Kettlebell HIIT Workout (great one for small spaces/apartments)

WEARING | Nike sports bra, Fila leggings & Nike sneakers c/o Kohl’s

Do/did you have any workout equipment in your dorm room? How do you plan to #MakeYourMove back at school?

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This post is sponsored by FitFluential on behalf of Kohl’s.