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The No Excuses Workout Plan

Get ripped in 30 minutes or less, no matter where you are or what equipment you have. Seriously.

When you “can’t commit” to working out, is it because a) you don’t have time, b) you don’t have enough equipment, or c) both? If you said yes to any of those, it’s time to rethink your routine—and, frankly, lose the excuses. Because the truth is, even if you have only one weight and just a few minutes, you can still get ripped with these kick-ass routines. So next time we test you, let’s hope you have the right answer.


We have three workouts for you. Pick the one that’s right for the equipment and space you have access to—for example, if you find yourself training in your mother’s garage with the rusty dumb- bell she uses as a doorstop—or, if you have a few more resources available, you can do them all as a program, in the order shown, on non-consecutive days.

Day I, the most bare-bones, requires only a dumbbell or kettlebell. Day II calls for just a pair of weights and a bench—great for your basic home gym or a crowded public gym. Day III involves two weights, an ab wheel/Swiss ball, and a bench.

All three workouts are circuits, so you’ll move briskly from lift to lift, getting not just a strength boost but a cardiovascular benefit.


Choose the workout that best suits your equipment (see above for the options). 

Each workout is done as a circuit. Exercises are marked with a letter (“A,” “B,” and so on); complete one set each in sequence, rest as noted, then repeat for the total number of circuits prescribed.

For the most effective workout, try to arrange all the equipment you need beforehand.


Click on each day below for the full workout and directions.

Day I: Goblet squat, KB swing, one-arm dumbbell row, dumbbell off-set lunge, elevated pushup on weight

Day II: Dumbbell split squat, one-arm overhead press, chest-supported row, neutral-grip incline press, eccentric Romanian deadlift 

Day III: Dumbbell stepup, spiderman pushup, dumbbell one-arm swing, ab rollout, one-arm dumbbell row

You can also reference the visual guide to all the exercises in the No Excuses Workout Plan.

The Functional Workout Routine >>>


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