Workout Tips Without a Gym

Video Transcript

"Hi, my name is Sue Conrad, and I'm going to show you how to get a total body workout without belonging to the gym. There's three components to exercise. First of all you need to get your cardiovascular component, strength training for upper and lower body, and then your abdominal. So I'm going to start off first with the cardiovascular. You need to find something that you can do outside the gym like hiking, walking, biking, swimming, or you may have a treadmill at home. Any of those things are going to bring your heart rate up yet you feel comfortable and enjoy doing. As far as your strength training goes, for the lower body you can be doing lunges or squats. You can keep your hands on your hips, body in an upright position for your lunges, lower down keeping the back nice and straight, and step back. Now as far as the upper body is concerned you can start off with free weights, beginning, I would start off with three to five pounds. Feet shoulder width apart, knees slightly bent, let's start with some bicep curls. Just squeeze the bicep as you come up and relax on the way down...then relax. Another activity you can do for your upper body is to work your shoulders. Feet a little further than shoulder width apart, knees slightly bent, shoulders back, palms down, extending arms forward keeping the elbows slightly bent, exhaling up and inhaling down. Another upper body exercise is a push up. You can just lower your body down to the mat, bring it down and push back up. You can do some basic crunches, feet flat on the ground, lower body down nice and close, arms gently behind the head, fingertips slightly giving it gentle support, push up, exhale on the way up, inhale on the way down. But there's many different exercises you can do outside the gym to keep your body nice and fit."