Workout Routines

The College Muscle Anywhere Workout

Do this routine no matter where you are on campus.

College Muscle
Exercises 6
Equipment X

How it Works

Like The College Muscle Gym Workout, this workout is designed for body recomposition, so you gain muscle while losing fat. But if you’re too busy to make the trek to the campus gym, you can do this alternate routine anywhere, from your dorm room to the quad—the only equipment you'll need is a pullup bar, pipe, or tree limb. By performing a total body workout at a quick pace and alternating muscle groups, you’ll be making the most of time, allowing you to get back to campus life as soon as possible.

Directions

Train three non-consecutive days per week. For example, Monday, Wednesday, and Friday. Perform exercises marked “A” and “B” in alternating fashion. So you’ll do one set of A, rest, then one set of B, and repeat until all the prescribed sets for the pair are complete. Perform the remaining exercises as straight sets. All you’ll need is a little space and somewhere to do a pullup, and you’ll be set to show the Freshman 15 who’s boss.

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#CollegeMuscle Anywhere Workout

Exercise 1A

Lunge How to
College Muscle Anywhere workout lunge thumbnail
3 sets
12-15* reps
60 sec rest
*Each side.

Exercise 1B

Decline Pushup How to
college-muscle-decline-pushup thumbnail
3 sets
10-15 reps
60 sec rest
Use any elevated platform (ex. park bench).

Exercise 2A

Step Up How to
college-muscle-step-up thumbnail
3 sets
8-12* reps
60 sec rest
*Each leg. Use any elevated platform (ex. park bench).

Exercise 2B

Pullup How to
college-muscle-pullup thumbnail
3 sets
6-12 reps
60 sec rest
Be sure use something sturdy to pull yourself up on if you are not using a pullup bar.

Exercise 3

Close-Grip Pushup How to
close-grip-pushup-college-muscle thumbnail
3 sets
8-12 reps
60 sec rest
Place your hands close together so your thumbs and index fingers can touch.

Exercise 4

Plank With Leg Raise How to
plank-leg-lift thumbnail
-- sets
90 sec* reps
60 sec rest
*Raise one leg off the floor. Hold as long as you can, and switch the leg when you need to. Repeat as needed until you’ve held the plank 90 total seconds.
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