This is DAY I of 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. Goblet Squat

Sets: 3–4
Reps: 20
Rest: 15 sec.
Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees. Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.

1B. KB Swing

Sets: 3–4
Reps: 20
Rest: 15 sec.
Hold a kettlebell by one of its ends or a dumbbell 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.

1C. One-Arm Dumbbell Row

Sets: 3–4
Reps: 10 (each side)
Rest: 15 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, then repeat on the other side.

1D. Dumbbell Off-Set Lunge

Sets: 3–4
Reps: 10 (each side)
Rest: 15 sec.
Hold the weight in your left hand and step forward with your left leg, lowering your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Complete all your reps and then switch legs and repeat immediately.

1E. Elevated Pushup On Weight

Sets: 3–4 
Reps: 10 (each side)
Rest: 90 sec.
Get into pushup position resting one hand on a kettlebell or dumbbell. Elevate your legs so that your body points down at an angle to the floor. Brace your abs to keep your body in a straight line and lower your chest until it’s about an inch above the floor.

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

The No Excuses Workout Plan: Day II 

The No Excuses Workout Plan: Day III

Every Exercise From the No Excuses Workout Plan