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

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

by

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.

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

#### Exercise 1B.

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

#### Exercise 1C.

You'll need: Dumbbells How to
4 sets
10 (each side) reps
15 sec. rest

#### Exercise 1D.

You'll need: Dumbbells How to
4 sets
10 (each side) reps
15 sec. rest

#### Exercise 1E.

You'll need: Bench How to
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.

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

#### Exercise 1B.

You'll need: Dumbbells How to
4 sets
5 (each side) reps
30 sec. rest

How to
4 sets
15 reps
30 sec. rest

#### Exercise 1D.

You'll need: Bench How to
4 sets
12 reps
30 sec. rest

#### Exercise 1E.

You'll need: Barbell How to
4 sets
10 reps
60 sec. rest

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

#### Exercise 1A.

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

#### Exercise 1B.

You'll need: No Equipment How to
5 sets
10 reps
0 sec. rest

#### Exercise 1C.

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

#### Exercise 1D.

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

#### Exercise 1E.

You'll need: Dumbbells How to
5 sets
20 (each side) reps
120 sec. rest
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