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

Welcome back and congratulations for making it to No Excuse Workout #2. If you missed day 1, you can simply go here and start any time.

Day 2

Warm up:

• Arm circles x 10-20 front and back
• Shoulder dislocates x 10-15. Just grab a PVC pipe or Broom stick and with your hands wide hold the the pipe in front of you with your arms straight bringing your arms up and over your head finishing with your hands and pipe behind you on lower back. Now simply reverse that and repeat.
• Shoulder wall slides x 10-15
• Pec Stretch in door jam x 30 sec – 1 min per side

Workout:

• Push ups (Hands 4-6″ wider than wider than shoulders) 3 x 4 sets 10-20 reps or max reps, 90 sec rest.
• Close grip push ups (Hands shoulder width) 3-4 sets 10-15 reps or max reps, 90 sec rest.
• DB Lateral Raises 3 sets x 15 reps. 1 min rest
• Super set Counter top triceps extensions and DB Curls 4 x 10-15 reps 90 sec rest.

Tips and alternatives:

• If you can’t perform a regular push up, you can simply perform them on your knees. Another option is to lean against the counter top or even the wall.
• No Dumbbells for the curls or lateral raises? Don’t worry, I got you covered. Just use cans of food or water bottles. Easy right!

Stretch:

• Door jam stretch for chest. 1-2 min each side.
• Across body shoulder stretch 1 min each side.
• Triceps stretch 1 min each side.

Congratulations! You finished day 2 of the Brickhouse No Excuse workouts and you are almost done with week 1. Even tho you are almost done with the week doesn’t mean you should just sit around and do nothing the other 4 days of the week. I want you to try and be active for at least 1 hour total per day. Again this doesn’t have to be 1 hour all at once, you can break this up by taking a walk before work and on your lunch break. Maybe even a bike ride after work or you could even ride your bike to work. Change it up and make it fun. Try new things.

Don’t forget about your nutrition. It’s the most important part of this, therefore you should really pay attention to this and If you have any questions I suggest reading our article on caloric needs here.

If you have any questions please leave a comment.

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 #2. We will be posting the new workouts up every Tuesday, Thursday and Saturday.