No Excuse Workout #1

***Consult your physician before starting any exercise routine***

I want to congratulate you on starting this series of no excuse workouts. It takes guts to take control of your life and we want to make it as easy as possible for you to get started. For the next 2 weeks we will post 3 “NO EXCUSE” workouts per week for you to follow at home that you can rotate for as long as you want. For example, once you finish the 2 weeks, you can simply start over from day 1. All of the workouts will be quick and straight to the point, utilizing time proven exercises that work, PERIOD. This will provide you with a great workout in only 30 min with minimal or no equipment needed. This is No Excuse Workout #1.. LETS GET STARTED!

Nutrition

In order for this to work to its full potential you will need to make sure you’re eating the right amount of calories for your goal. In order to do this you can simply read our calorie guide here and follow step by step directions to get you on the right track.

Day 1

Warm up:

  • Cat, Camel x 10
  • Hip circles (Do these on your hands and knees) x 10, both directions.
  • Leg swings. Front to back and side to side x 10-20
  • Glute bridge x 10

Workout:

  • Body weight Squats 3 sets x 10-15 reps. 1 min rest between sets
  • Split squats 3 sets x 8-12 reps per leg. 1 min rest between sets
  • Roman Dead lift 4 sets x 15 reps. 1 min rest. ** You can use a gallon of water or anything else that has some weight to it if you want to add some resistance to this.
  • Super set Standing calf raises and Crunches. Calves 4 sets x 15-20, Crunches 4 sets 15-20 reps with 2 sec hold at top of contraction. 1 min rest

Stretch

  • Seated glute stretch 1 min each side
  • Standing Quad stretch 1 min each side
  • Toe touch 1 min
  • Calf stretch 1 min each side.

Congratulations! You finished day 1 of the Brickhouse No Excuse Workouts. After today you may be a little sore and that is to be expected. Tomorrow will be an active recovery day. For example, I simply want you to go for a walk, play with your kids, play basketball, anything that gets you moving for 30min -1hr. This will help you recover faster and burn even more calories.

The point of this series is to help those of you with little time and little to no equipment get moving again. I want you to take control of your health. You started this and that is one of the hardest parts. Now I want you to stick with it. There are no more excuses! If you follow through with this I promise you will feel, look and be better, Stay focused, stick with it and always remember, The only thing stopping you is YOU!!!

Please share on your social media and with your friends if you liked our No Excuse Workout #1. We will be posting the new workouts up every Tuesday, Thursday and Saturday.

If you have ANY questions, please leave a comment.

1 Comment

  1. Deb
    Deb on May 12, 2019 at 6:45 pm

    No Excuses Workout #1 motivated me to get stronger and healthier. I needed this to get started again after slacking off for way too long. This routine will ease the challenge to get back to training because it’s set up so we can all do it! No pressure to find a gym, buy equipment, and limited to a 30 minute workout. Don’t pass this up! You’ll feel it with the first set and look forward to the next No Excuses Workout

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