This is DAY III from the No Excuses Workout Plan. You can get the full program here.

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the No Excuses Workout Plan.

1A. Dumbbell Step-Up

Sets: 5
Reps: 10 (each side)
Rest: 0 sec.
Hold a dumbbell or kettlebell in each hand and raise your foot onto a bench or box that puts your thigh parallel to the floor. Drive through your heel to step up onto the box. Complete all your reps on one side and then repeat on the other side.

1B. Spiderman Pushup

Sets: 5
Reps: 10 (each side)
Rest: 0 sec.
Get into pushup position and lower your chest to the floor as you raise one knee out to your side 90 degrees. Try to touch your knee to your elbow. Repeat on the opposite side.

1C. Dumbbell One-Arm Swing

Sets: 5
Reps: 10 (each side)
Rest: 0 sec.
Hold a dumbbell or kettlebell by its handle with one hand and stand with feet shoulder-width apart. Twist your feet into the floor. Bend your hips back and swing the weight through your legs and behind you while keeping your lower back flat. Bend your knees as necessary. Explosively extend your hips to swing the weight up to shoulder level.

1D. Ab Rollout

Sets: 5
Reps: 15
Rest: 0 sec.
Use an ab wheel, if your gym has one, or a Swiss ball. Kneel on the floor with your shoulders over the wheel or forearms resting on the ball. Brace your abs and extend your arms in front of you, rolling forward until you feel your lower back is about to sag. Roll back. 

1E. One-Arm Dumbbell Row

Sets: 5
Reps: 20 (each side)
Rest: 120 sec.
Hold a dumbbell or kettlebell in one hand and stand with feet staggered. Bend your hips back to lower your torso until it’s parallel to the floor. Keeping your shoulders level to the floor, row the weight to your hip. Complete your reps and repeat on the other side.

To get back to the full program for the No Excuses Workout Plan, click here.

The No Excuses Workout Plan: Day I 

The No Excuses Workout Plan: Day II

Every Exercise From the No Excuses Workout Plan