No Excuses Workout



Ahhh, the Holiday Season – a time of year for celebration, giving, and family. Unfortunately, it is accompanied with a side of weight gain for many people. If you are traveling, pressed for time, or have no access a gym I’ve got you covered. Below are two, 30-minute No Excuse Workouts with links to all the exercises. One uses dumbbells and the other uses nothing but your body. All that’s left is to do it!

Bodyweight Workout

Circuit 1: 2-4 sets

  1. Alternating Reverse Lunge x 8-12 ea leg
  2. 1 Leg Plank Hold x :15 each leg
  3. Base Rotations x :15

Circuit 2: 2-4 sets

  1. Lateral Lunges x 8-10 ea leg
  2. Side Plank Hold x :20-:30
  3. Burpee x 8-10

Circuit 3: 3-5 sets

  1. T-Pushups x 3-5 ea way
  2. Seal Jacks x :20-:30
  3. Running Man x :20-:30

Workout #1

Circuit 1: 2-4 sets

  1. DB Lateral Lunge x 6-8 ea leg
  2. DB Bent Over Rear Delt Fly x 12-15
  3. 1 Leg Plank Hold x :10-15 sec ea leg

 Circuit 2: 2-4 sets

  1. DB Alternating Reverse Lunge x 8-10 ea leg
  2. DB Renegade Row x 6 ea arm
  3. DB Hammer Curl x 10-12

Big Fun Finisher: DB Complex*(description below)

RDL to Press

Bent Over Row

Squat to Press

Alternating Reverse Lunge

DB 2 Arm Snatch

*DB Complex: Do 5 reps of 1st movement. Move right to next movement. Complete all. Rest 1-2min. 2-4 sets

Thanks for reading. Yours in health and performance, Coach Joel

Joel trains pro athletes, physique competitors, and everyday people out of EXOS, a world renowned training lab in North Phoenix.  He specializes in training methods for sustainable fat loss and muscle gain while reducing pain and injuries.  Joel helps upgrade the way people look, feel, and live.

Follow Joel:

Twitter: @coach_jsanders  

 Website: EXOS

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