{"id":10701,"date":"2016-09-22T12:00:27","date_gmt":"2016-09-22T19:00:27","guid":{"rendered":"http:\/\/www.3lectrik.com\/mammachia\/?p=10701"},"modified":"2023-01-08T13:55:03","modified_gmt":"2023-01-08T21:55:03","slug":"dorm-room-workout","status":"publish","type":"post","link":"https:\/\/www.3lectrik.com\/mammachia\/dorm-room-workout\/","title":{"rendered":"Dorm Room Workout"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row full_width=&#8221;stretch_row_content_no_spaces&#8221; css=&#8221;.vc_custom_1458345349841{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}&#8221; el_id=&#8221;blog_header&#8221;][vc_column css=&#8221;.vc_custom_1458346568685{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;]<style type=\"text\/css\" data-type=\"vc_shortcodes-custom-css\">.vc_custom_1458349876053{margin-right: 0px !important;margin-left: 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alt=\"Seeds of Life\" title=\"Seeds of Life\" srcset=\"https:\/\/www.3lectrik.com\/mammachia\/wp-content\/uploads\/2016\/03\/blog_header_1024_03.png 1024w, https:\/\/www.3lectrik.com\/mammachia\/wp-content\/uploads\/2016\/03\/blog_header_1024_03-300x82.png 300w, https:\/\/www.3lectrik.com\/mammachia\/wp-content\/uploads\/2016\/03\/blog_header_1024_03-768x210.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a>\n\t\t<\/figure>\n\t<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\" style=\"height:8px;\"><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row-full-width vc_clearfix\"><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1458349933628\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1458237528283\"><div class=\"wpb_wrapper\"><nav id=\"blogmenu\" class=\"vcex-module vcex-navbar wpex-clr align-center  wpb_animate_when_almost_visible wpb_top-to-bottom top-to-bottom\" style=\"font-size:21px;\"><div class=\"vcex-navbar-inner wpex-clr wpex-last-mr-0\"><a href=\"https:\/\/www.3lectrik.com\/mammachia\/blog\/create\/\" class=\"vcex-navbar-link wpex-mr-5 wpex-mb-5 theme-button clean wpex-text-base\"><span>Create<\/span><\/a><a href=\"https:\/\/www.3lectrik.com\/mammachia\/blog\/motivate\/\" class=\"vcex-navbar-link wpex-mr-5 wpex-mb-5 theme-button clean wpex-text-base\"><span>Motivate<\/span><\/a><a href=\"https:\/\/www.3lectrik.com\/mammachia\/blog\/nourish\/\" class=\"vcex-navbar-link wpex-mr-5 wpex-mb-5 theme-button clean wpex-text-base\"><span>Nourish<\/span><\/a><a href=\"https:\/\/www.3lectrik.com\/mammachia\/blog\/thrive\/\" class=\"vcex-navbar-link wpex-mr-5 wpex-mb-5 theme-button clean wpex-text-base\"><span>Thrive<\/span><\/a><\/div><\/nav><div class=\"vcex-spacing wpex-w-100 wpex-clear\" style=\"height:15px;\"><\/div><\/div><\/div><\/div><\/div>\r\n[\/vc_column][\/vc_row][vc_row el_id=&#8221;blog_title&#8221; css=&#8221;.vc_custom_1458350043444{padding-right: 10px !important;}&#8221;][vc_column]<div class=\"vcex-module vcex-divider vcex-divider-solid wpex-max-w-100 wpex-mx-auto wpex-block wpex-h-0 wpex-border-b wpex-border-solid wpex-border-main\" style=\"margin-top:5px;margin-bottom:20px;border-bottom-width:1px;border-color:rgba(102,51,102,0.3);\"><\/div><h1 class=\"vcex-heading vcex-module wpex-text-2xl wpex-font-normal wpex-m-auto wpex-max-w-100 vcex-heading-plain wpex-block wpex-text-left\"><span class=\"vcex-heading-inner wpex-inline-block wpex-clr\">Dorm Room Workout<\/span><\/h1><div class=\"vcex-spacing wpex-w-100 wpex-clear\" style=\"height:15px;\"><\/div>[\/vc_column][\/vc_row][vc_row css=&#8221;.vc_custom_1673214901172{margin-top: 0px !important;padding-top: 0px !important;}&#8221; el_id=&#8221;BLOG&#8221;][vc_column width=&#8221;3\/4&#8243; el_class=&#8221;blog_main&#8221; css=&#8221;.vc_custom_1458349466318{margin-left: 0px !important;padding-left: 0px !important;}&#8221;][vc_row_inner][vc_column_inner][vc_column_text]\n<p>Happy official 1st day of fall! Isn&#8217;t it crazy how this semester is nearly\u00a0half way over? If your fitness routine has been pushed to the side, don&#8217;t worry! We&#8217;ve got you covered with this quick and easy workout to get you back on track before the holidays arrive. We recommend using a pair of dumbbells for some of the exercises below (weight of your choice). No weights? No problem! Feel free to use two water bottles of the same size. This workout is ideal for any time of day, so do it when it is most convenient for you.\u00a0Use it as a\u00a0quick study break, or try\u00a0it first thing in the morning paired\u00a0with an\u00a0<a href=\"https:\/\/www.3lectrik.com\/mammachia\/chia-energy-beverage\">Organic Chia Energy Beverage<\/a>\u00a0for an added lift! Now, what are you waiting for?\u00a0Grab\u00a0a friend for some extra motivation and start getting sweaty!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10716\" src=\"https:\/\/www.3lectrik.com\/mammachia\/wp-content\/uploads\/2016\/09\/workout-2.jpg\" alt=\"Dorm Room Workout\" width=\"700\" height=\"906\" \/><\/p>\n<p>* Click on any of the movements below for demonstration.<\/p>\n<p><strong>ARMS<\/strong><\/p>\n<ul>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/How-Do-Triceps-Dips-1055754\">Tricep Dips<\/a><\/li>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/How-Do-Standing-Overhead-Press-Dumbbells-23032761\">Overhead Shoulder Press<\/a> (dumbbells)<\/li>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/Chest-Press-Exercise-Ball-1110164\">Chest Press <\/a>(dumbbells)<\/li>\n<li>1 Minute: <a href=\"http:\/\/www.skinnymom.com\/bicep-curls\/\">Bicep Curls<\/a> (dumbbells)<\/li>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/How-Do-Reverse-Fly-1704477\">Reverse Fly<\/a> (dumbbells)<\/li>\n<\/ul>\n<p><strong>LEGS<\/strong><\/p>\n<ul>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/How-Do-Jump-Squats-994573\">Pop Squats<\/a><\/li>\n<li>1 Minute:\u00a0<a href=\"http:\/\/www.womenshealthmag.com\/fitness\/new-lunge-exercises\/slide\/7\">Curtsy Squats<\/a> (dumbbells)<\/li>\n<li>1 Minute:\u00a0<a href=\"http:\/\/www.popsugar.com\/fitness\/How-Do-Lunge-22901753\">Forward Lunge<\/a> (alternate)<\/li>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/Strengthen-Quads-Avoid-Runner-Knee-Wall-Squats-3028663\">Wall Sits<\/a><\/li>\n<li>1 Minute:\u00a0<a href=\"http:\/\/www.popsugar.com\/fitness\/Calf-Strengthening-Exercise-8826425\">Calf Raises<\/a><\/li>\n<\/ul>\n<p><strong>CORE<\/strong><\/p>\n<ul>\n<li>1 Minute: <a href=\"http:\/\/fitwirr.com\/exercise\/side-plank-rotation\/\">Plank Twists<\/a><\/li>\n<li>1 Minute:\u00a0<a href=\"http:\/\/www.livingly.com\/Work+Your+Core+With+These+Ab+Exercises\/articles\/wf8DYDZmJUg\/Scissor+Kick\">Sissors<\/a><\/li>\n<li>1 Minute:\u00a0<a href=\"http:\/\/www.popsugar.com\/fitness\/Equipment-Necessary-Reverse-Crunch-Double-Crunch-1064992\">Reverse Crunches<\/a><\/li>\n<li>1 Minute: <a href=\"http:\/\/workoutlabs.com\/exercise-guide\/alternate-heel-touchers\/\">Alternate Heel Touches<\/a><\/li>\n<li>1 Minute: <a href=\"http:\/\/www.popsugar.com\/fitness\/One-Minute-Fitness-Challenge-Mountain-Climbers-26936049\">Mountain Climbers<\/a><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=&#8221;1\/4&#8243; css=&#8221;.vc_custom_1458350163483{margin-left: -5px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-left: 10px !important;background-color: rgba(242,242,242,0.69) !important;*background-color: rgb(242,242,242) !important;border-left-color: #e8e8e8 !important;border-left-style: solid !important;border-right-color: #e8e8e8 !important;border-right-style: solid !important;border-top-color: #e8e8e8 !important;border-top-style: solid !important;border-bottom-color: #e8e8e8 !important;border-bottom-style: solid !important;}&#8221; el_class=&#8221;blog_sidebar&#8221;][vc_widget_sidebar sidebar_id=&#8221;sidebar&#8221;][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Happy official 1st day of fall! Isn&#8217;t it crazy how the school year is almost half way over? Have you been so wrapped up your fitness routine&#8230;<\/p>\n","protected":false},"author":1001002,"featured_media":10720,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[235,450],"tags":[534,752,759,761,31,757,745,638,747,748,750,561,756,647,538,645,754,753,19,529,654,762,755,530,749,637,751,760,758,746],"post_series":[],"class_list":["post-10701","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-motivate","tag-abs","tag-arms","tag-bicep","tag-calf","tag-chia-seeds","tag-clean-energy","tag-college","tag-core","tag-dorm","tag-dorm-room","tag-dumbbells","tag-energy","tag-energy-beverage","tag-energy-drink","tag-fitness","tag-guayusa","tag-leg-day","tag-legs","tag-mamma-chia","tag-motivate","tag-plank","tag-pop-sugar","tag-power-of-chia","tag-squat","tag-study-break","tag-sweat","tag-sweaty","tag-tricep","tag-wall-sits","tag-work-out","entry","has-media"],"_links":{"self":[{"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/posts\/10701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/users\/1001002"}],"replies":[{"embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/comments?post=10701"}],"version-history":[{"count":13,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/posts\/10701\/revisions"}],"predecessor-version":[{"id":12401,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/posts\/10701\/revisions\/12401"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/media\/10720"}],"wp:attachment":[{"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/media?parent=10701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/categories?post=10701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/tags?post=10701"},{"taxonomy":"post_series","embeddable":true,"href":"https:\/\/www.3lectrik.com\/mammachia\/wp-json\/wp\/v2\/post_series?post=10701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}