The No Excuses Workout

This workout is designed for all of those people who say they would like to exercise, but when push comes to shove:

1. they don’t have enough money for a gym membership, or
2. they can’t run because they have bad knees, or
3. they don’t have enough space in their tiny bachelor apartment.

It’s my No Excuses Workout.

Program Goals:

• Improved Aerobic & Anaerobic Fitness
• Accelerated Fat Loss
• Increased Muscular Strength
• Correction of Typical Muscular Imbalances

The workout consists of 2 workouts that can be performed twice per week for a total of 4 workouts

The remaining 3 days of the week can be devoted to the walking program outlined in Boomer Bodyweight Workout #1

WORKOUT #1

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

• Chair Squats – Maximum 20 reps per set
• Push-Ups – Maximum 10 reps per set – choose a push-up version that matches your level of fitness

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

• 1 Leg Deadlift – Maximum 10 reps per leg
• Bodyweight Row using kitchen table – Maximum 20 reps

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

• Shuffle Lunge – Maximum 30 reps total for both legs
• Plank – Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

WORKOUT #2

Superset #1

Perform the following two exercises back to back for 5 minutes with no rest between sets

1 or 2 Leg Hip Thrusts – Maximum 20 reps total for both legs

Bodyweight Tricep Extensions – Maximum 10 reps

Superset #2

Perform the following two exercises back to back for 5 minutes with no rest between sets

Bulgarian Split Squats – Maximum 10 reps per leg

Bear Crawls – Crawl 5 yards forward, reverse and crawl 5 yards backward

Superset #3

Perform the following two exercises back to back for 5 minutes with no rest between sets

Reverse Lunges – Maximum 10 reps per leg

Plank – Work up to 60 seconds

Repeat all 3 supersets 2 to 3 times

One complete circuit of all 3 supersets takes 15 minutes + any rest you take between supersets. Two circuits will take 30 min +. Three circuits will take 45 min+

It’s important to keep rest to an absolute minimum. This is how you are getting the aerobic benefit of the workout.

And remember to go at your own pace. The goal is to get healthy.

If you are a beginner, it is most important to learn how to perform the exercise well before picking up the intensity. Use some common sense people.

For advanced trainees, focus on reducing rest time and increasing the difficulty of the exercise.

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1. Today’s Workout – June 12, 2009
2. The "I don't have time to workout" Workout
3. This Weekend's Workouts – June 13 & 14, 2009
4. Transformation #1 – the Healthy Irishman – Workout #1
5. Today’s Workout – June 15, 2009