Workout Routines

The minimal-equipment, quick-hitting 'No Excuses' workout plan

Get ripped, even if you're low on time and equipment. Seriously.

by
How To Do A Spiderman Lunge
Ahmed Klink
Ahmed Klink
Duration 30-45
Exercises 5
Equipment Yes

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.

How it works

We have three workouts for you. Pick the one that’s right for the equipment and space you have access to. Whether you're training in your garage with only dumbbells or you've got a few more resources available, you can do these workouts 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.

Directions

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.

Day I All you'll need is a dumbbell or kettlebell

Exercise 1A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
4 sets
20 reps
15 sec. rest

Exercise 1B.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
20 reps
15 sec. rest

Exercise 1C.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
10 (each side) reps
15 sec. rest

Exercise 1D.

Dumbbell Off-Set Lunge You'll need: Dumbbells How to
exercise image placeholder
4 sets
10 (each side) reps
15 sec. rest

Exercise 1E.

Elevated Pushup On Weight You'll need: Bench How to
Elevated Pushup On Weight thumbnail
4 sets
10 (each side) reps
90 sec. rest

Day II All you'll need is a pair of weights and a bench

Exercise 1A.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
4 sets
10 reps
30 sec. rest

Exercise 1B.

One-Arm Overhead Press You'll need: Dumbbells How to
exercise image placeholder
4 sets
5 (each side) reps
30 sec. rest

Exercise 1C.

Chest-Supported Row How to
Chest-Supported Row thumbnail
4 sets
15 reps
30 sec. rest

Exercise 1D.

Neutral-Grip Incline Press You'll need: Bench How to
Neutral-Grip Incline Press thumbnail
4 sets
12 reps
30 sec. rest

Exercise 1E.

Eccentric Romanian Deadlift You'll need: Barbell How to
exercise image placeholder
4 sets
10 reps
60 sec. rest

Day III You'll need 2 weights, an ab wheel/Swiss ball, and a bench

Exercise 1A.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
5 sets
10 (each side) reps
0 sec. rest

Exercise 1B.

Spiderman Pushup You'll need: No Equipment How to
exercise image placeholder
5 sets
10 reps
0 sec. rest

Exercise 1C.

Dumbbell One-Arm Swing You'll need: Dumbbells How to
exercise image placeholder
5 sets
10 (each side) reps
0 sec. rest

Exercise 1D.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
5 sets
15 reps
0 sec. rest

Exercise 1E.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
5 sets
20 (each side) reps
120 sec. rest
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