no excuse workout
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The No Excuse Workout
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Table of ContentsWelcome 2The No Excuse Workout 3
Week 1 4Week 2 5Week 3 6Week 4 7
Exercise Index 8Nutrition Framework 11Meal Plans 12
Week 1 13Week 2 16Week 3 19Week 4 22
What's Next? 25Contact 26
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The No Excuse WorkoutWelcome to The No Excuse Workout. This program has two rules. They’re very simple.
The Rules1. No Excuses Allowed2. Refer to Rule #1
Lets not waste any time. You can read this entire guide in less than 10 minutes. Lets get to it.
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The No Excuse WorkoutThe no excuse workout has two simple workouts. You’ll perform them as a circuit. That means you’ll do one exercise after the other, performing as many reps as possible for each exercise unless otherwise noted. Once you complete a set, rest for 1 minute and repeat the workout. You’ll complete this circuit 3 times for a full workout.
We want to change things up every now and then, so there are two main workouts you’ll perform – we’ll call them “Workout A” and “Workout B”. Here are the workout sequences below.
Workout APush Up (max reps)Squat (max reps, 40 max)Body Row (max reps)Tuck Jump (max reps, 40 max)Plank (max reps)
Workout BBody Row (max reps)Lunges (max reps, 40 max)Twisting Push Up (max reps)Star Jump (max reps, 40 max)Plank (max reps)
The workouts will alternate every other day (A, B, A) and then flip the next week (B, A, B). While the schedule has them set for a Monday, Wednesday, Friday routine, you can certainly be rebellious and aim for a Tuesday, Thursday, Saturday schedule if that fits into your personal schedule a little better.
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Week #1MondayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
WednesdayBody RowLungesTwisting Push UpStar Jump PlankRepeat For 3 Sets
FridayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
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Week #2MondayBody RowLungesTwisting Push UpStar JumpPlank Repeat For 3 Sets
WednesdayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
FridayBody RowLungesTwisting Push UpStar Jump PlankRepeat For 3 Sets
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Week #3MondayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
WednesdayBody RowLungesTwisting Push UpStar JumpPlank Repeat For 3 Sets
FridayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
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Week #4MondayBody RowLungesTwisting Push UpStar JumpPlank Repeat For 3 Sets
WednesdayPush UpSquatBody RowTuck JumpPlankRepeat For 3 Sets
FridayBody RowLungesTwisting Push UpStar Jump PlankRepeat For 3 Sets
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Exercise IndexHere is a list of the exercise descriptions and videos of the movements involved in the no excuse workout. You can read through each of these written descriptions and click through to watch each exercise demonstrated on video.
This webpage is password protected. You can access it anytime with the following url & password.
Impossibleabs.com/new-videos/Password: noexcuses
Push UpPosition yourself on the ground so that your palms and balls of the feet are in contact with the ground. Your arms are extended and your back is straight so that your shoulders, hips, knees, and ankles are in line. Bend your arms bringing your chest to the ground while maintaining a straight back and keeping your elbows close to the body. Extend the arms and return to the starting position to complete the repetition.
video demonstration
SquatStand with your feet about shoulders width apart and your toes turned out approximately 30 degrees. Keep your shoulders back and your chest high to maintain good spinal alignment. Bend at the hips and knees as if you were going to sit in a chair. Descend to the bottom of the squat position until your hip crease is below your knees. Push through the heels and return to the full standing position to complete the repetition.
video demonstration
Body RowHang on to a contact point that is approximately armpit height. This may be a low bar, a towel or rope hanging from a pull up bar, a set of rings, or any other sturdy contact point. Extend the arms, walk the feet forward and raise the hips so that the shoulders, hips, knees, and ankles are in line (bottom of the movement). Pull with the arms while keeping the hips ups bringing your chest as
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close to the contact point as possible. Return to the starting position by extending the arms in a controlled manner.
video demonstration
Tuck JumpExtend your arms out in front of you to use as a target height. As you jump, you’ll bring your knees up high towards your elbows. You want to have your knees hit your elbows which you should have out in front of you as a target point. As you come down, try to land softly on the balls of your feet. Repeat that movement for the designated amount of repetitions.
video demonstration
LungesStart in a standing position with the feet together and the hands on the hips. Step forward with one foot and bend both knees until the rear knee just touches the floor. The depth of the step should be so that the shin of the lead leg is about perpendicular to the ground at the bottom of the movement. Push through the lead heel and return to the starting position. Repeat with the opposite side.
video demonstration
Twisting Push UpThe twisting push up begins as a normal push up. However, as you reach the top of the movement, you’ll rotate your body to the right and extend your right arm upward as your left arm holds the extended push up position. Bring your right arm down to complete the movement. That is one repetition. Alternate this movement on each side of your body.
video demonstration
Star Jump You’ll start in a position very similar to a jumping jack. Your feet should be a little wider-set than shoulder-width and your hands should be locked behind your head with your elbows pointed out. Your body at this point should look like a 5 point star.
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To start the movement, you’re going to bring your feet together and bring your elbows to your knees. To finish the movement, jump back out to the starting position. In a sense, this is almost like a full-body jumping jack.
video demonstration
PlankPosition yourself on the ground so that your forearms and balls of the feet are in contact with the ground. Your elbows should be directly under your shoulders and your back kept straight so that your shoulders, hips, knees, and ankles are in line. Hold this position for as long as possible while consciously drawing your belly button towards your sternum. To increase the difficulty, raise one leg or extend one arm.
video demonstration
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Nutrition FrameworkNutrition plays a huge part of any fitness protocol.
If you’re focused on losing fat, there’s nothing more effective than a low-carb approach to nutrition. There’s quite a few reasons why, but simply put, most people simply do not need the large amount of carbohydrates that are found in the modern American diets.
An easy nutrition framework to understand that follows this protocol is the paleo diet. The 30,000 foot overview of the paleo diet is this:
EatVegetables, Meat, and Eggs With Limited Quantities of Fruits & Nuts.
Don’t EatGrains, Dairy, Processed Foods & Sugar.
You can find more information and resources on the paleo diet on this website we’ve put together just for this purpose.
UltimatePaleoGuide.com
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4 Week Meal PlansThis meal plan will take you through the entire 4 weeks of the program. This meal plan outline is meant as a sample – you don’t have to follow this exact protocol, but it will help.
Note that breakfast is often optional. Especially if your goals are weight loss focused, feel free to skip it altogether. If you need something to help you start the morning, try black coffee or tea. And, don’t be afraid of caffeine in either drink – it’s incredibly beneficial for fat loss.
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Week #1MondayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchSteak, spinach and a handful of blueberries.
Afternoon SnackHandful of macadamia nuts.
DinnerGrilled salmon & spinach.
TuesdayBreakfast (optional)Black coffee with coconut oil.Leftover spinach & salmon.
LunchShrimp stir fry with sautéed kale.
Afternoon SnackHandful of raspberries.
DinnerTuna steak and mashed cauliflower.
WednesdayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchChicken, broccoli and 1/2 avocado.
Afternoon SnackCelery with guacamole.
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DinnerChicken with sautéed kale.
ThursdayBreakfast (optional)Black coffee with coconut oil.Leftover chicken and sautéed kale.
Lunch1-2 cans of tuna with celery.
Afternoon SnackHandful of raspberries.
DinnerGrilled Steak & Asparagus.
FridayBreakfast (optional)Black coffee with coconut oil.Leftover steak & asparagus.
LunchGrilled Turkey and cauliflower.
Afternoon Snack1/2 Avocado.
DinnerGrilled shrimp with asparagus.
SaturdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchBeef hamburger and avocado.
Afternoon Snack1/2 Grapefruit.
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DinnerGround beef with mashed cauliflower.
SundayBreakfast (optional)Black coffee with coconut oil.2 eggs with leftover ground beef.
LunchSteak stir fry & asparagus.
Afternoon SnackHandful of raspberries.
DinnerGrilled salmon & spinach.
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Week #2MondayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchGrilled chicken & avocado.
Afternoon SnackHandful of Almonds.
DinnerGrilled chicken & mixed salad.
TuesdayBreakfast (optional)Black coffee with coconut oil.Leftover chicken and salad.
Lunch1-2 cans of tuna with celery.
Afternoon SnackApple.
DinnerSkirt steak with assorted vegetables.
WednesdayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchSteak stir fry & asparagus.
Afternoon Snack1/2 Grapefruit.
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DinnerTurkey breast & avocado.
ThursdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchSpinach salad with bacon bits and avocado.
Afternoon SnackCelery w/ Guacamole.
DinnerGrilled chicken strips & steamed broccoli.
FridayBreakfast (optional)Black coffee with coconut oil.Leftover chicken & broccoli.
LunchChicken stir fry and asparagus.
Afternoon SnackHandful of Blueberries.
DinnerPork cutlet with mashed cauliflower.
SaturdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
Lunch2 cans of tuna & celery.
Afternoon SnackApple.
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DinnerChicken breast with spinach.
SundayBreakfast (optional)Black coffee with coconut oil.Leftover chicken & spinach.
LunchStuffed peppers with bacon.
Afternoon SnackHandful of Raspberries.
DinnerGrilled Steak & Asparagus.
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Week #3MondayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchSteak spinach salad.
Afternoon SnackHandful of walnuts.
DinnerGround bison beef with asparagus.
TuesdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
Lunch1-2 cans of tuna with celery.
Afternoon Snack1/2 Grapefruit.
DinnerGrilled bass with spinach.
WednesdayBreakfast (optional)Black coffee with coconut oil.Leftover bass and spinach.
LunchSteak stir fry with asparagus.
Afternoon SnackHandful of blueberries.
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DinnerGrilled chicken & sautéed broccoli.
ThursdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchRomaine lettuce salad with raspberries & chicken.
Afternoon Snack1/2 Avocado.
DinnerBison hamburger and grilled asparagus.
FridayBreakfast (optional)Black coffee with coconut oil.Leftover bison burger & asparagus.
Lunch1-2 cans of tuna with celery.
Afternoon SnackApple & 5 Almonds.
DinnerGrilled steak and spinach salad.
SaturdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchChicken with blueberries & broccoli.
Afternoon SnackHandful of Raspberries.
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DinnerStir fry shrimp with broccoli.
SundayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchSpinach salad with avocado.
Afternoon SnackHandful of almonds.
DinnerChicken breast & spinach salad.
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Week #4MondayBreakfast (optional)Black coffee with coconut oil.Chicken, spinach & 2 egg omelet.
LunchShrimp stir fry & broccoli.
Afternoon SnackApple
DinnerSteak with spinach salad.
TuesdayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with spinach.
LunchChicken spinach salad with blueberry balsamic vinaigrette.
Afternoon SnackCelery with guacamole.
DinnerGrilled pork with broccoli.
WednesdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchShrimp salad with romaine lettuce.
Afternoon SnackHandful of pecans.
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DinnerChicken stir fry with broccoli.
ThursdayBreakfast (optional)Black coffee with coconut oil.Leftover chicken stir fry and broccoli.
Lunch1-2 cans of tuna with celery.
Afternoon SnackPlum.
DinnerBison patty with mashed cauliflower.
FridayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchSteak fry steak & asparagus.
Afternoon SnackHandful of Blueberries.
DinnerSalmon & spinach salad.
SaturdayBreakfast (optional)Black coffee with coconut oil.3 eggs & 2 slices of bacon.
LunchStuffed peppers with bacon.
Afternoon Snack1/2 Grapefruit.
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DinnerVenison & brussel sprouts.
SundayBreakfast (optional)Black coffee with coconut oil.Scrambled eggs with bell peppers & onions.
LunchGrilled chicken & avocado.
Afternoon SnackApple.
DinnerHamburger patty & side of assorted vegetables.
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What’s Next?You’ve gone through 4 weeks of the No Excuse Workout and you want more. We’ve got more in store.
Impossible Abs is an 8 week program designed to help you burn fat, kill your excuses and get six pack abs (or just a flat stomach if that’s your goal). A short and inconclusive description of the program includes a nutritional blueprint to get you to your goals as well as a workout blueprint, dozens of videos resources and audio interviews with an array of fitness and fat loss experts.
Now, depending on your starting point, you may need more than just 8 weeks, but regardless of your starting point, we’ve seen amazing results . Here are just a few real stories of people who’ve gone through Impossible Abs and seen incredible results.
• Susan lost 19 pounds in 8 weeks• Justin lost 30 pounds in 8 weeks.• Abigail lost 16 pounds in 8 weeks• Michael lost 45 pounds in 8 weeks.• Toyah lost 31 pounds in 8 weeks.
Now I don’t hype things that don’t work. I’m tired of programs that promise results without work. Make no mistake - Impossible Abs is hard, but we give it to you straight. That’s why the unofficial motto of Impossible Abs is No B.S. No Excuses. Just Results.
Find out more about Impossible Abs below (if you’re up for the challenge).
Take The Impossible Abs Challenge
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Contact MeHave a question? Shoot me an email [email protected].