The No Excuses Workout

pushup desk 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

Superset #3

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

  • Shuffle LungeMaximum 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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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

9 Comments

  1. mewfitness

    February 18, 2012 at 7:00 pm

    good tips here! EVERYONE can work out if they really want to. Sometimes you just have to get creative.

  2. Michelle

    May 31, 2011 at 8:45 pm

    Good post. I always like the message that you can workout anywhere because you really can. Bodyweight exercises allow you to do this and are very effective.

  3. Bikram Miami

    April 28, 2011 at 9:42 am

    These are great exercises and easy to do. Using house hold items to exercise its a great and inexpensive way to obtain a great healthy lifestyle

  4. Bobby Fossum

    February 21, 2011 at 11:51 am

    This workout looks to use things around the house or basic squat and/or trhusts that allow a person who may work 8 or more hours a day to do these workouts either before work or when they get home. It says to go at your own pace and allow yourself plenty of rest. The time it takes to complete depends on how long you take between workouts. Looks creative and healthy!!!

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  7. Su@ abs belt

    October 9, 2010 at 9:40 am

    I like this workout. Would suit me. I have often thought that seems as I could not face jogging that I should perhaps just run up and down the stairs more. Good job no one would see me they would think I was nuts. LOL.

  8. Greg Gassner

    February 1, 2010 at 4:58 pm

    There are alot of negative comments about this workout. But not every one is blessed enough to be healthy. I broke my neck and am trying anything to walk again, this workout seems to be do-able.

  9. Fitho

    November 17, 2009 at 5:29 am

    Fantastic workout. I will actually try this at home.

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