{"id":5906,"date":"2015-12-04T16:09:48","date_gmt":"2015-12-04T23:09:48","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=5906"},"modified":"2015-12-04T16:13:05","modified_gmt":"2015-12-04T23:13:05","slug":"no-excuses-workout","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/no-excuses-workout\/","title":{"rendered":"No Excuses Workout"},"content":{"rendered":"

\"Practice\"<\/a><\/p>\n

Ahhh, the Holiday Season \u2013 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\u2019ve 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\u2019s left is to do it!<\/p>\n

Bodyweight Workout<\/strong><\/p>\n

Circuit 1: 2-4 sets<\/em><\/strong><\/p>\n

    \n
  1. Alternating Reverse Lunge<\/a> x 8-12 ea leg<\/li>\n
  2. 1 Leg Plank Hold<\/a> x :15 each leg<\/li>\n
  3. Base Rotations<\/a> x :15<\/li>\n<\/ol>\n

    Circuit 2: 2-4 sets<\/em><\/strong><\/p>\n

      \n
    1. Lateral Lunges<\/a> x 8-10 ea leg<\/li>\n
    2. Side Plank Hold<\/a> x :20-:30<\/li>\n
    3. Burpee<\/a> x 8-10<\/li>\n<\/ol>\n

      Circuit 3: 3-5 sets<\/em><\/strong><\/p>\n

        \n
      1. T-Pushups<\/a> x 3-5 ea way<\/li>\n
      2. Seal Jacks<\/a> x :20-:30<\/li>\n
      3. Running Man<\/a> x :20-:30<\/li>\n<\/ol>\n

        Workout #1<\/strong><\/p>\n

        Circuit 1: 2-4 sets<\/em><\/strong><\/p>\n

          \n
        1. DB Lateral Lunge<\/a> x 6-8 ea leg<\/li>\n
        2. DB Bent Over Rear Delt Fly<\/a> x 12-15<\/li>\n
        3. 1 Leg Plank Hold<\/a> x :10-15 sec ea leg<\/li>\n<\/ol>\n

          \u00a0<\/em><\/strong>Circuit 2: 2-4 sets<\/em><\/strong><\/p>\n

            \n
          1. DB Alternating Reverse Lunge<\/a> x 8-10 ea leg<\/li>\n
          2. DB Renegade Row<\/a> x 6 ea arm<\/li>\n
          3. DB Hammer Curl<\/a> x 10-12<\/li>\n<\/ol>\n

            Big Fun Finisher: <\/em><\/strong>DB Complex<\/em><\/strong><\/a>*(description below)<\/em><\/strong><\/p>\n

            RDL to Press<\/em><\/p>\n

            Bent Over Row<\/em><\/p>\n

            Squat to Press<\/em><\/p>\n

            Alternating Reverse Lunge<\/em><\/p>\n

            DB 2 Arm Snatch<\/em><\/p>\n

            *DB Complex<\/em><\/strong>: Do 5 reps of 1st<\/sup> movement. Move right to next movement. Complete all. Rest 1-2min. 2-4 sets<\/em><\/p>\n

            Thanks for reading. Yours in health and performance, Coach Joel<\/p>\n

            Joel trains pro athletes, physique<\/span><\/span><\/a> competitors, and everyday people out of EXOS<\/span><\/a>, a world renowned training lab in North Phoenix.\u00a0 He specializes in training methods for sustainable fat <\/span>loss<\/span><\/span><\/a> and muscle gain while reducing pain and injuries.\u00a0 Joel helps upgrade the way people look, feel, and live.<\/p>\n

            Follow Joel:<\/strong><\/p>\n

            Twitter<\/b>: <\/span>@coach_jsanders \u00a0<\/span><\/p>\n

            \u00a0Website<\/b>: EXOS<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Ahhh, the Holiday Season \u2013 a time of year for celebration, giving, and family. Unfortunately, it is accompanied…\n","protected":false},"author":11,"featured_media":5907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[392,393,394,414,413,411,412,73,70,243,251,249,250,415,339],"class_list":{"0":"post-5906","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-best-trainer-in-arizona","9":"tag-best-trainer-in-phoenix","10":"tag-best-trainer-in-scottsdale","11":"tag-best-workouts","12":"tag-circuit-training","13":"tag-exos","14":"tag-exos-fitness","15":"tag-feature","16":"tag-featured","17":"tag-features","18":"tag-in-arizona","19":"tag-in-phoenix","20":"tag-in-scottsdale","21":"tag-no-excuses-workout","22":"tag-workouts","23":"cs-entry","24":"cs-video-wrap"},"yoast_head":"\nNo Excuses Workout<\/title>\n<meta name=\"description\" content=\"Ahhh, the Holiday Season \u2013 a time of year for celebration, giving, and family. 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