No Excuses



By Ross Enamait - Published in 2006




One of the most common excuses for skipping workouts is a
self-perceived lack of time. Many individuals will simply skip a
workout if they do not have a large block of available time.

One of the goals of this website is to destroy many of the myths
pertaining to fitness development. You do not need an hour of training
time to achieve a quality workout. You also do not need a state of the
art training facility. As the video above illustrates, you can achieve
a quality workout with little if any equipment.

In the past, I have listed several strapped-for-time workouts. One
example includes the 100-burpee challenge. Simply perform 100 burpees
as fast as possible. You will not need too much time for a quality
workout.

Below, I have provided another brief, but intense workout that can serve your needs on those days when time is limited. No Excuses is one of many routines contained within the Never Gymless training manual.


To perform the No Excuses
workout, you will select four exercises. I have selected burpees,
pull-ups, bodyweight squat and pushups. You will also need a timer. I
recommend a wall clock with large digital numbers.

This workout will take exactly 10 minutes to complete. There is no rest
until you have finished the entire 10 minute circuit. The workout
begins with a 60 second interval of each exercise. You then move
immediately to a 45 second interval, then 30 seconds, and finally 15
seconds.

No Excuses Workout



First Round

• Burpees x 60 seconds
  
• Pull-ups x 60 seconds
  
• Squats x 60 seconds
  
• Pushups x 60 seconds
  

Second Round

• Burpees x 45 seconds
  
• Pull-ups x 45 seconds
  
• Squats x 45 seconds
  
• Pushups x 45 seconds
  

Third Round

• Burpees x 30 seconds
  
• Pull-ups x 30 seconds
  
• Squats x 30 seconds
  
• Pushups x 30 seconds
  

Fourth Round

• Burpees x 15 seconds
  
• Pull-ups x 15 seconds
  
• Squats x 15 seconds
  
• Pushups x 15 seconds
  

When performing this workout, you will move from one exercise to the next without stopping. There is no rest in between rounds.


If you become stuck with an exercise, rest briefly and do your best to
continue. If you run out of gas on the pull-up bar, try to hang from
the bar for the remaining time, rather than simply sitting down to
rest.

This workout can be performed 1 to 3 days per week depending on your
condition and weekly workload. This workout is just one of many that is
featured in the Never Gymless text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.









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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.comhttp://www.rosstraining.com/articles/noexcuses.html