no-equipment workouts

Don't Let School Make You FAT!

Most college students will gain between 15 and 25 pounds by the end of their sophomore year. One of the main causes of the freshman 15? Lack of exercise. Here's  a great graphic that breaks down the stats and offers simple solutions for how to stay healthy.  Oh, and another great way to get your back-to-school exercise anywhere/anytime?The KymNonStop Youtube channel.  Short, no-equipment in-home (or dormroom) workouts for your freshman booty.  Go check it out!

The Best Regimen for College Fitness

graphic offered by

Holiday Home Workouts!

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So many ways to keep active without your gym or trainer.  Strap on your shoes, download this free interval app for your phone, and go nuts! No excuses. To get you started,  here's some ideas: Before each routine, warm up for a minimum of 8 minutes. Whatever you like to get your heart rate up. Jumping jacks, jumping on the bed, chasing your kids, jog in place or dance to your favorite song. 

ROUTINE 1 - 14min

  • Do 30sec of jump squats. (Lower body/cardio)
  • Do one minute of push ups (Hold plank when you need a break or can't do anymore)
  • Do one minute of donkey kicks. (Lower body-butt)
  • Do one minute of chair dips. (Upper body- triceps)
  • Do two minutes of any cardio. (Whole body)
  • Do one minute of SLOW sit-ups. (Switch to crunches when you can't do any more sit-ups)
  • Take a 30 second break. Repeat

ROUTINE 2 - 12min

  • 1 min cardio (such as: jacks, jog-in-place, stair climb, jumprope with or without an actual rope)
  • 1 min squats
  • 1 min cardio
  • 30 sec side plank/arm wrap RIGHT side
  • 30 sec side plank/arm wrap LEFT side
  • 1 min cardio
  • 1 pushups (knee pushups when necessary)
  • REPEAT !!!

Scan thru my WORKOUTS section for more inspiration.  The MUSIC section will give you the playlist.  Happy, Healthy Holidays!!