No Excuse Workout

The No Excuse Workout
Table of Contents
Welcome 2
The No Excuse Workout 3
Week 1 4
Week 2 5
Week 3 6
Week 4 7
Exercise Index 8
Nutrition Framework 11
Meal Plans 12
Week 1 13
Week 2 16
Week 3 19
Week 4 22
What's Next? 25
Contact 26
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Welcome to The No Excuse Workout. This program has two rules. They’re very simple.
The Rules
1. No Excuses Allowed
2. 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 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 A
Push Up (max reps)
Squat (max reps, 40 max)
Body Row (max reps)
Tuck Jump (max reps, 40 max)
Plank (max reps)
Workout B
Body 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 #1
Monday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
Wednesday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
Friday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
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Week #2
Monday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
Wednesday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
Friday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
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Week #3
Monday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
Wednesday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
Friday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
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Week #4
Monday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
Wednesday
Push Up
Squat
Body Row
Tuck Jump
Plank
Repeat For 3 Sets
Friday
Body Row
Lunges
Twisting Push Up
Star Jump
Plank
Repeat For 3 Sets
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Exercise Index
Here 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 Up
Position 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
Squat
Stand 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 Row
Hang 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 Jump
Extend 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
Lunges
Start 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 Up
The 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
Plank
Position 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 Framework
Nutrition 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:
Eat
Vegetables, Meat, and Eggs With Limited Quantities of Fruits & Nuts.
Don’t Eat
Grains, 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 Plans

This 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 #1
Monday
Breakfast (optional)
Black coffee with coconut oil.
3 eggs & 2 slices of bacon.
Lunch
Steak, spinach and a handful of blueberries.
Afternoon Snack
Handful of macadamia nuts.
Dinner
Grilled salmon & spinach.
Tuesday
Leftover spinach & salmon.
Lunch
Shrimp stir fry with sautéed kale.
Afternoon Snack
Handful of raspberries.
Dinner
Tuna steak and mashed cauliflower.
Wednesday
Scrambled eggs with bell peppers & onions.
Lunch
Chicken, broccoli and 1/2 avocado.
Afternoon Snack
Celery with guacamole.
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Dinner
Chicken with sautéed kale.
Thursday
Leftover chicken and sautéed kale.
Lunch
1-2 cans of tuna with celery.
Afternoon Snack
Dinner
Grilled Steak & Asparagus.
Friday
Leftover steak & asparagus.
Lunch
Grilled Turkey and cauliflower.
Afternoon Snack
1/2 Avocado.
Dinner
Grilled shrimp with asparagus.
Saturday
Lunch
Beef hamburger and avocado.
Afternoon Snack
1/2 Grapefruit.
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Dinner
Ground beef with mashed cauliflower.
Sunday
2 eggs with leftover ground beef.
Lunch
Steak stir fry & asparagus.
Afternoon Snack
Dinner
Grilled salmon & spinach.
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Week #2
Monday
Lunch
Grilled chicken & avocado.
Afternoon Snack
Handful of Almonds.
Dinner
Grilled chicken & mixed salad.
Tuesday
Leftover chicken and salad.
Lunch
Afternoon Snack
Apple.
Dinner
Skirt steak with assorted vegetables.
Wednesday
Lunch
Steak stir fry & asparagus.
Afternoon Snack
1/2 Grapefruit.
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Dinner
Turkey breast & avocado.
Thursday
Lunch
Spinach salad with bacon bits and avocado.
Afternoon Snack
Celery w/ Guacamole.
Dinner
Grilled chicken strips & steamed broccoli.
Friday
Leftover chicken & broccoli.
Lunch
Chicken stir fry and asparagus.
Afternoon Snack
Handful of Blueberries.
Dinner
Pork cutlet with mashed cauliflower.
Saturday
Lunch
2 cans of tuna & celery.
Afternoon Snack
Apple.
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Dinner
Chicken breast with spinach.
Sunday
Leftover chicken & spinach.
Lunch
Stuffed peppers with bacon.
Afternoon Snack
Handful of Raspberries.
Dinner
Grilled Steak & Asparagus.
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Week #3
Monday
Lunch
Steak spinach salad.
Afternoon Snack
Handful of walnuts.
Dinner
Ground bison beef with asparagus.
Tuesday
Lunch
Afternoon Snack
1/2 Grapefruit.
Dinner
Grilled bass with spinach.
Wednesday
Leftover bass and spinach.
Lunch
Steak stir fry with asparagus.
Afternoon Snack
Handful of blueberries.
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Dinner
Grilled chicken & sautéed broccoli.
Thursday
Lunch
Romaine lettuce salad with raspberries & chicken.
Afternoon Snack
1/2 Avocado.
Dinner
Bison hamburger and grilled asparagus.
Friday
Leftover bison burger & asparagus.
Lunch
Afternoon Snack
Apple & 5 Almonds.
Dinner
Grilled steak and spinach salad.
Saturday
Lunch
Chicken with blueberries & broccoli.
Afternoon Snack
Handful of Raspberries.
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Dinner
Stir fry shrimp with broccoli.
Sunday
Lunch
Spinach salad with avocado.
Afternoon Snack
Handful of almonds.
Dinner
Chicken breast & spinach salad.
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Week #4
Monday
Chicken, spinach & 2 egg omelet.
Lunch
Shrimp stir fry & broccoli.
Afternoon Snack
Apple
Dinner
Steak with spinach salad.
Tuesday
Scrambled eggs with spinach.
Lunch
Chicken spinach salad with blueberry balsamic vinaigrette.
Afternoon Snack
Celery with guacamole.
Dinner
Grilled pork with broccoli.
Wednesday
Lunch
Shrimp salad with romaine lettuce.
Afternoon Snack
Handful of pecans.
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Dinner
Chicken stir fry with broccoli.
Thursday
Leftover chicken stir fry and broccoli.
Lunch
Afternoon Snack
Plum.
Dinner
Bison patty with mashed cauliflower.
Friday
Lunch
Steak fry steak & asparagus.
Afternoon Snack
Handful of Blueberries.
Dinner
Salmon & spinach salad.
Saturday
Lunch
Stuffed peppers with bacon.
Afternoon Snack
1/2 Grapefruit.
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Dinner
Venison & brussel sprouts.
Sunday
Lunch
Grilled chicken & avocado.
Afternoon Snack
Apple.
Dinner
Hamburger 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 Me
Have a question? Shoot me an email joel@impossiblehq.com.
26 ImpossibleHQ.com

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The No Excuse Workout

The No Excuse Workout

The No Excuse Workout

close to the contact point as possible. Return to the starting position by

4 Week Meal Plans

• Susan lost 19 pounds in 8 weeks

Take The Impossible Abs Challenge

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