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.
Show Us Your Progress
Tweet us @muscle_fitness using the hashtag #collegemuscle.
*Each leg. Use any elevated platform (ex. park bench).
Exercise 4 of 6
College Muscle Pullup
Equipment
Sets
3
Reps
6-12
Rest
60 sec
Be sure use something sturdy to pull yourself up on if you are not using a pullup bar.
Exercise 5 of 6
College Muscle Close-Grip Pushup
Equipment
Sets
3
Reps
8-12
Rest
60 sec
Place your hands close together so your thumbs and index fingers can touch.
Exercise 6 of 6
College Muscle Plank With Leg Raise
Equipment
Sets
--
Reps
90 sec*
Rest
60 sec
*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.
