Motivation Monday: No equipment? No gym? No problem!

In this week's Motivation Monday, Chris Freytag shows you how to get a total-body workout whether you are home or on the road and it doesn't require any equipment! 

NO EQUIPMENT? NO GYM? NO PROBLEM

You can get a challenging total-body workout whether you are at home or on the road with no equipment other than your own body weight and space.

During the next 6-7 weeks, many of us will be over eating, working too much and stressed out with holiday fanfare. The typical holiday weight gain ends up being 3-7 lbs...ouch! It may feel near impossible to get to the gym, but don't give up just yet.

American Council on Exercise has published a great "Do at home" workout that you can do in about 30 minutes and keep yourself strong and slim through the holidays.

Being a certified ACE trainer, I think this workout not only is effective but the fact that there are animated photos of each exercise makes it easy to follow.

No more excuses and no equipment needed

This may be the thing you need to keep your body and mind healthy this holiday season. Instead of going "AWOL" on workouts these next few weeks, make this the holiday season that you stay motivated and moving!

Check out the ACE Fitness "No Equipment Needed" workout at http://www.acefitness.org/workouts/13/#program.  

*For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer

*Frequency: This program could be done two-to-three times per week, with at least one full day of rest between workouts.

*Intensity: The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

THIS WORKOUT WAS REPRINTED WITH THE PERMISSION OF THE AMERICAN COUNCIL ON EXERCISE. For more workouts and information on health and fitness, visit www.acefitness.org.

By: Chris Freytag

Chris Freytag offers healthy lifestyle tips every week on the KARE 11 Sunrise Motivation Monday segment at 6:20 a.m. Chris has been educating and teaching fitness and nutrition for over 17 years. She is the author of 2 books, produced Fitness DVDs and sits on the Board of Directors for the American Council on Exercise. 

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