Whether you're headed in to your freshman year or 2016 is the year you get to throw your cap in the air, college students share many common goals. In between all that studying (and drinking, and partying) you're hopefully making time to stay—or get—in shape.
But college gyms range in quality from incredibly luxe hot spots that have every single piece of fitness equipment, classes, and more you could possibly ask for—to, well, not so fancy places. And even if your weight room is on the nicer side of the spectrum, there are some days you just don't feel like leaving your dorm room. And you don't have to.
This routine, created by NSCA trainer Nick Clayton, C.S.C.S., can be done in the comfort of your college "home." You'll need a kettlebell, chair, door pullup bar OR home TRX, resistance band, and a couple gallons of water (or fill them with sand.) Do these routines each 1 to 2 days per week on non-consecutive days.
Workout 1: Total Body Pull
1. Compound Set:
1A. Pullups
Sets: 3-5
Reps: 8-12
Rest: 15 sec
1B. Single Leg Kettlebell Romanian Deadlift or KB Swing
Sets: 3-5
Time: 8-12
Rest: 15 sec
2. Row; Split Stance with Band
Sets: 3-5
Time: 8-12
Rest: 60-90 sec
3. Superset:
3A. Kettlebell Hip Thrusters
Sets: 3-5
Time: 10-15
Rest: 15 sec
3B. Broad Jump or Ice Skaters
Sets: 3
Time: 5
Rest: 60-90 sec
4. Kettlebell Pullovers
Sets: 1-2
Time: 20 sec
Rest: 45-60 sec
5. Superset
5A. TRX Y's or Reverse Flies (use a gallon of water or sand)
Sets: 1-2
Time: 20 sec
Rest: 15 sec
5B. Leg Curls; TRX or Band
Sets: 3-5
Time: 40 sec
Rest: 30 sec
6. Biceps Curl with kettlebell or band
Sets: 3
Time: 40 sec
Rest: 45-60 sec
7. Planks; Standard, Body Saw, Rotating
Sets: 2-3
Time: 30-60 sec
Rest: 30 sec
8. Side Planks
Sets: 2-3
Time: 30-60 sec
Rest: 30 sec
9. Good Mornings (band) or Supermans
Sets: 2-3
Time: 30-60 sec
Rest: 30 sec
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Workout 2: Total Body Push
1. Superset
1A. Single Leg Squat; KB or TRX Assisted
Sets: 3-5
Time: 8-12
Rest: 15 Sec
1B. Pushups; Incline, Standard, Decline, TRX, Archer; Band
Sets: 3-5
Time: 8-12
Rest: 45-60 sec
2. Kettlebell Thrusters
Sets: 3-5
Time: 8-12
Rest: 45-60 sec
3. Superset
3A. Split Squat Jumps or Power StepUps (on to chair)
Sets: 3
Time: 8-12
Rest: 45-60 sec
3B. Walking Lunges
Sets: 3
Time: 15-20
Rest: 60-90 sec
4. Superset
4A. Military Press; KB or band
Sets: 3
Time: 20 sec
Rest: 15 sec
4B. Reverse Crunches
Sets: 3
Time: 15-20
Rest: 30 sec
5. Superset:
5A. Lateral Raise; KB or Band
Sets: 2-3
Time: 15-20
Rest: 15 sec
5B. Band Twist or Bicycle Crunch
Sets: 2-3
Time: 15-20
Rest: 30 sec
6. Superset
6A. Triceps Extension (KB or band) or Seated Dips
Sets: 2-3
Time: 15-20
Rest: 15 sec
6B. Good Mornings (Band) or Supermans
Sets: 2-3
Time: 15-20
Rest: 30 sec
