20 Minute In-Home Workout for Moving Kids to College Safely

Moving Kids to College
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Moving kids to college? There’s a lot of excitement and stress, especially with moving all their stuff in! (Seriously, how will all of this fit in that tiny dorm room?) The last thing you want to happen is to pull a muscle, injure yourself or get too fatigued to help, so we’re here to help with a workout you can do at home in 20 minutes or less! Not sure what the exercises described are? Check out our YouTube Exercise Library for demonstrations!

20 Minute Workout for Moving Kids to College Safely


Warming up decreases the risk of injury, improves performance, and reduces difficulty.

  • Jumping Jacks x 60 seconds
  • Deadbug x 20 reps (10 each side)
  • Birddog x 20 reps (10 each side)
  • Y-Handcuffs x 10
  • Push-Up (hands elevated to make easier) x 10
  • Alternating Step Up x 10 (5 each side)

Core Strength

By building a strong core, you’ll reduce your risk of a low back injury and more effectively be able to carry objects in awkward positions when moving kids to college.

A1. Plank x 2-3 sets of 45 seconds

A2. Side Plank x 2-3 sets of 30 seconds each side

Full-Body Strength

Developing strength ensures that the right muscles are used so you don’t have to compensate improperly (such as with your lower back when picking up heavy things).

B1. Suitcase Step Up x 3 sets of 12 reps each side

B2. Single Arm Backpack Row x 3 sets of 20 each side

C1. Push-Up Hold x 2-3 sets of 20 seconds

C2. Textbook Pinch Grip Hold x 2-3 sets of 45 seconds each side


The better your conditioning level is when moving kids to college, the easier time you’ll have going strong for a longer time, and also you’ll be able to recover faster when you do need to take a break.

Intervals: Stair Step Climb x 8 sets of 20 seconds work: 40 seconds rest. (As quickly as you can, run up and back down one stair step, alternating your feet.)

Cool Down Stretch

Stretching improves flexibility, which when limited and put to the test, can cause compensation and injury.

  1. Seated Hamstring Stretch
  2. Figure 4 Stretch
  3. Kneeling Hip Flexor Stretch
  4. Lat Stretch

*Hold each position for 5-10 deep breaths, breathing in through your nose, followed by a long, slow exhale as you relax into a deeper stretch.

Want a coach to come to you and help you get the most out of what you have wherever is most convenient for you? Call us at (844) 704-9477 for a complimentary workout!

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