Dormitory or Death Trap: Beating the Freshman 15

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It’s back to school and for me, that means back to hours of studying and (not so desirable) cafeteria food.  There are days where it seems impossible to go to the gym; with 17 credits and a horse to care for most days don’t allow for gym time.  However, these three exercises have saved me and my horse from not carrying a few extra pounds.  They only take 15 minutes!  Everyone has 15 minutes to spare in their day, so there are no excuses.

Wall Push Ups:

Wall push ups are great for strengthening your arms, shoulders, and chest.  Stand slightly farther than arms length away from the wall, palms flat, and arms shoulder width apart. Try to keep your elbows as close to your body as possible.  Don’t let your lower back arch while doing this; squeeze those glutes and tighten your core as much as possible. Do 3 sets of 10.


Standing Lunges:

Your quads and glutes are put to the test in this exercise.  Simply step forward with your left (or right) leg and drop directly down to the ground.  Make sure your leading knee does not go past your toes, is at a 90 degree angle, and the other knee does not fully hit the ground.  Put your shoulders back and stabilize your core. Do 2 reps of 10. (One rep is both the left and right leg!)


Wall Sits:

Another great quad, glute, and core exercise.  With your legs hip width apart, slide down the wall until your legs are parallel to the ground.  Put your shoulders in your back pocket and squeeze those abs! Hold for 30-60 seconds three times with a 30 second break in between.  Hold your arms above your head to increase difficulty!


That’s it! As you can see, I literally did these in my dorm hall way and I do them in my room 3 times a week, so you can do them anywhere that is convenient for you.  Regular exercise and a healthy diet will help you beat the famous Freshman (and sophomore, junior, senior, 30 year old) 15.

  • With all exercises if you experience any pain, stop immediately.

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