The Bicep Curl Epidemic: University Edition

UNRELIABLE

Bros let bros skip leg day ... it's just a fact.

Upon our first time (reluctantly) going back to the gym at school, we were quickly reminded why we avoid all signs of obnoxious grunting guys, and girls posing in Gymshark leggings in the first place.

Bicep curls have to stop. They just have to. You've had enough, we've had enough - and you're Instagram feed has definitely had enough from that random guy posting mirror pics of his "3 month transformation" progressions.

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Have only half an hour at the gym? Here's how to make the most of it:

Guys Full Body 30 Minute Workout:

Instructions: Perform each exercise with designated reps (or as many as you can) and then rest for 60 seconds between each exercise. Repeat circuit twice.

1. Barbell lunges (10 reps each)

2. Barbell bent over row (15 reps):

3. Clean and press (15 reps)

4. Barbell bench press (15 reps)

5. Front Squat (15 reps)

6. Dumbbell standing shoulder press (15 reps)

7. Barbell deadlift (15 reps)

8. Lying dumbbell triceps extension (15 reps)

9. Dips (15 reps)

10. Chin-ups (15 reps)

Girls Full Body 30 Minute Workout:

Instructions: After warming up, complete the full circuit without any breaks in between exercises. Rest and hydrate after the circuit is complete. For best results, try the circuit two or three times!

1. Walking Lunges (10 each leg):

2. Split Jumps (1 minute alternating legs): I have fallen many times doing these so PLEASE be careful

3. Single Left Deadlifts (6 per side): Once again, have fallen doing these. Lesson: make sure you start with a comfortable weight

4. Jump rope (1 minute): Pretty self explanatory... channel your inner grade 1 self

5. Squat Presses (8-15 pounds x 15 reps):

6. Pushups (10 reps): On your knees or not.... whatever you prefer... to each their own.

7. Quick Ab circuit (Optional: grab a 10 pound weight for a challenge):

Russian Twists 15 x each side

Toe Touches 15 x

Plank Floor Slides 5 x each side

Side Plank Hip Dips (plate on hip) 12 x each side

Plate Press Hold Leg Raises 15 x