No Excuse Workout #6

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

Well here it is. No excuse workout #6 and the last of this 6 part series of no excuse workouts. Lets get after it!

Day 6

Warm up:

  • Cat Camel x 10-15
  • Bird dog x 10
  • 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

Workout:

  • Inverted rows. 4 sets 10-15 reps. 90 sec rest. Depending on your strength level you will lay face up with your legs straight on a block, floor or bent holding the traps from a suspension strap system if you have one and simply do a row with your body weight. If you do not have this piece of equipment you can set yourself up underneath your dining table while holding the edge rowing yourself up.
  • 4 grip variation pull ups/downs. 4 sets 10-15 reps. 90 sec rest. These are pretty straight forward. You are going to start with a wider grip then work your way in set by set. Set 1 wide, set 2 neutral, set 3 close, set 4 reverse grip. Alternatives are the same as day 3. If you do not have the following equipment just perform 3-4 extra sets of DB rows.
  • Super set Reverse grip spider curls. 3 sets 15 reps/20 reps. 1 min-90 sec rest. Spider curls have a crazy name for something very easy to perform. All you have to do is sit on a chair facing the back and lean over it letting your arms hang (like a spider) now all you have to do is curl the weight up.
  • Super set L-sit pulse ups and oblique crunches. 4 sets 15/15 reps. 1 min rest. For L-sits just lay on your back with your legs straight up making the shape of an “L” Now pulse your heels up towards the ceiling (not back) making sure your butt comes off the ground slightly. For Oblique crunches you will lay on your side with your knees bent at a 90 degree angle. All you have to do now it crunch up to the side.

Stretch:

  • Lat stretch 1-2 min
  • Hip flexor couch stretch 1 min per side
  • Upward dog 1 min
  • Toe touch. 1 min

Conclusion:

You did it! You can pat yourself on the back but this isn’t where it ends. This is the beginning of a new way of life for you and I hope you stick with it and progress from here. Improving on these workouts as you get stronger is very easy. Simply add more sets, weight or even buy equipment like resistance bands. You can do everything with a couple of inexpensive resistance bands. If you have ANY questions please leave a comment. Until then, 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 #6.

1 Comment

  1. Deb
    Deb on May 23, 2019 at 11:36 am

    I’ve completed all 6 Brickhouse No Excuses Workouts and I’m ready for round 2! After Workouts 1, 2 and 3, I needed 2 days (and sometimes 3) to recover enough to give the next workout my all. After Workout #4, I was down to 1 day rest and recovery before starting the next workout. I’ll still take a day (and 2 if I need it) between workouts, but I’m feeling stronger, walking taller and feeling better. Thank you Jack, for getting me back on track to a healthier lifestyle. I promise to publish my before and after pics when I complete 4 more rounds of Brickhouse No Excuses Workouts 1-6 and add weight and sets when I’m ready for each one! I stand for the BRICKHOUSE motto: “THE ONLY THING STOPPING YOU IS YOU!”

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