It’s winter, which may mean the weather is keeping you from getting out and committing to your usual training schedule. There’s no need to skip training altogether though; we at Athletic Republic in Midland have compiled four exercises you can do in your lounge or even your dorm room. There are no excuses!

Press ups

Press ups are great for your pecs, triceps and deltoids, and if you keep good form, they’ll also work your core. If traditional press ups are a little too easy for you, try variations like diamond push ups (form a diamond with your hands directly below your chest), or try plyometric push ups—lower down as usual, but when you push yourself up try to explode up and lift your hands off the floor.


Planks don’t require any equipment, in fact they don’t even require you to move! Simply get yourself into position, resting on your feet and on your elbows (set beneath your shoulders). Keep your body extended out in a perfectly straight line—don’t lift your hips or let them drop—for as long as you possibly can. This exercise is tremendous for developing abdominal strength and shoulder stability.


Burpees are a great mixed aerobic/strength exercise. Stand with your feet hip-width apart, drop down into a squat, place your hands on the floor and kick your feet out to push up position, immediately jump your feet back to the squat position, and then return to standing. Keep repeating this until you’re exhausted! For a harder variation, try jumping as high as you can after raising up from the squat position.

High knees

This is a brilliant way to work on your speed, agility, and cardiovascular fitness. Simply run on the spot, lifting your knees as high as you possibly can (at least hip height!). Really focus on keeping your foot on the floor for as little time as possible; this exercise is all about moving as fast as possible until you simply can’t run anymore!

Remember to eat right before and after your workouts to maximize your gains.

To take your training to the next level, enlist the expert help of Athletic Republic to take advantage of scientifically-developed, targeted sports training in Midland. Call (989) 923-1952 to find out more; we’d love to hear from you!