No Excuses Workouts
Written By: Geoff Morehart
1|Page
No Excuses Workouts
No Excuses!
Excuses: “A reason or explanation put forward to defend or justify a fault”, says Webster.
These are found everywhere in fitness. Most excuses involve time, money, environment, and
motivation. I have hopefully come up with some sort of resolution to this catastrophe.
The concept of the book is simple. I want to eliminate all excuses. I have come up with 24
workouts, involving two pieces of equipment of less. Some of them are great for traveling.
Some of them are great for home gym’s, hotel gym’s, or even gym gym’s. Some of the
workouts involve one piece of equipment. Some of these are all bodyweight exercises . . .
. . . All of them however get the job done. So boom . . . I’ve totally exploited the “environment”
excuse.
How much does this cost? A gym membership? The price of this book? A night’s stay at a
Holiday Inn (not my fault though)? Nothing at all? Either way, you aren’t spending a great
amount of money.
There goes the money excuse.
None of these workouts should take you more than an hour, and since it consists of only two
pieces of equipment, you can do it all in one spot. No walking around the gym, changing from
room to room, or asking a buddy to spot you. Set up your course, do the workout, eat a meal.
That’s all the time it takes.
Time is no excuse now.
Motivation? Well. That’s where you come in. I can’t tell you HOW to work out. You kinda
have to figure that out on your own. So I have some tips for you better you even fall into the
realm of this book:
“Intensity is impossible to describe because it’s a feeling. A feeling of hatred, fury, and anger
wrapped up in nice fluffy dough, filled with content, satisfaction, and pride. Intensity in a
blanket is what we eat every day before our workouts. The best way to explain intensity is a
2|Page
No Excuses Workouts
test because you must define your own before you imply it on your weight training and interval
training.
I’m going to tell you right now, your workouts and your success in transforming your body
revolves around this word. It’s a mind set, yes. But it’s also tact.
Let’s put it in everyday terms that people can relate to:
You have to run a mile in under 5 minutes.
3|Page
No Excuses Workouts
Situation A – You are running outside around a boring track. You do not have music in your
ears, just the sound of your feet pounding the gravel. You are alone and all you have is the
watch on your wrist keeping track of time. Do you think you can do it?
You sprint about 2 laps at the pace of 2 minutes and 30 seconds. Right on time. You then get
lost in the sound of you breathing so hard that you lose motivation and quit half way through
because you’re exhausted. I would be exhausted too. Even if you had a bunch of buddies
screaming at you to finish I’m pretty sure you would just flip them the bird and continue on
walking home or to your car.
Situation B – You set the treadmill to the speed that has it at about a five minute mile. You
have your Ipod in your ears pumping your favorite tunes and you feel great. The treadmill
increases speed and then all of a sudden you start daydreaming and a spiked wall comes up
behind you and the stop button disappears on your treadmill. Do you continue running or do
you quit and let the speedy belt whisk you back into a sharp death? Please tell me you
answered “keep running”. Your mind and body would not let you quit running at a speed so
difficult you didn’t think you can do it. Well guess what, mind conquers all and you finish the
mile and the treadmill stops and behind you now is a wall of Martha Stewart pillows. You fall
back and catch your breathe.
With intensity comes fulfillment. Put your mind to it, set your surroundings and mind to a point
where you just won’t give up.
4|Page
No Excuses Workouts
In those situations you have successfully done the same workout (sprinting a mile) but burned
twice the amount of fat and trained your heart so you can do better next time, rather than
quitting half way through and de-motivating yourself so you’ll never do it again.
Everyone has been in this situation before. You're moving around heavy furniture and boxes full
of books you never read, and you are completely exhausted and your forearms are
excruciatingly screaming. You spent 5 hours of your day doing this and you are starving and the
heart is pounding. You hate your life at that moment. The only thing that could be worse is that
you could be wearing wet jeans. Moments later you sit on the front porch with some lemonade
and actually feel satisfied with what you've done. Then you say to yourself, "Shit yeah, I can do
this. I feel good." You know the feeling because it comes in all different shapes in sizes.
Complete the task with 100% max effort and the results will come. Fitness is impossible without
intensity.”
This is actually an exact blurb from my book Body Like An Athlete based on my membership
program on my website. If you thoroughly enjoy these workouts, and my wisdom, I highly
recommend you sign up for my training program. Here is all the information you need.
Body Like An Athlete
5|Page
No Excuses Workouts
Each workout has a video listed for each exercise.
If a term is labeled in red, it means it is listed in the glossary. I don’t expect you to know what
everything means. (Alphabetical order.)
Some workouts, the exercises may be listed first, and then the structure of the workout may be
listed later. Either way, the instructions are always “bulleted”. For example:

Preform three sets of 10 for exercise A
Each workout ends with a “finisher”. Let’s test your listening ability and see if you know where
to look to see what a “finisher” is.
Each workout has a name to it, the better help you categorize the workouts.
If the workout does not dictate the amount of time to rest, your rest rule is simple.
Rest as much as you need, but as little as possible. It’s a very small window of time, so focus on
what you’re trying to accomplish.
Kick some ass. No excuses.
6|Page
No Excuses Workouts
Gym workouts:
Achilles
Kettlebells and TRX Straps
A. Americans and Jackknives
B. One Arm Kettlebell Swings and TRX Push-Ups
C. Core Push-Ups and Catch Squats
D. Halo Sit-Ups and Toe Touch Sit-Ups


Two supersets of each letter – 12 reps each exercise
Two giant sets of all 8 exercises – 15 reps each exercise

40 Yard Running Sprints Outside – 10 times
*40 yards is about the equivalent of 15 parking spaces (if not, the treadmill works fine)
7|Page
No Excuses Workouts
AJAX
Dumbbells and Barbell
Dumbbells
A. Burpee Dead-Lift
B. Push Press
C. Flashlight Squat
D. Floor Wipers
(A – 8 reps, B – 8 reps, C – 8 reps, D – 16 reps)

Preform two giant sets with dumbbells – ABCD
Barbells
A. Burpee Dead Lift
B. Push Press
C. Front Squat
D. Floor Wipers (same as dumbbell video but with a barbell)
(A – 8 reps, B – 8 reps, C – 8 reps, D – 16 reps)

Preform two giant sets with barbells – ABCD
Dumbbells and Barbells
8|Page

Preform Dumbbell A and Barbell D as a superset

Preform Dumbbell B and Barbell C as a superset

Preform Dumbbell C and Barbell B as a superset

Preform Dumbbell D and Barbell A as a superset
No Excuses Workouts
Patroculus
BOSU Ball and Heavy Dumbbells

BOSU Shakes, BOSU Push-Ups, BOSU Burpees, BOSU Hops
(Video here.)
45 seconds of each


Repeat for 60 seconds of each

Repeat for 30 seconds of each
Reverse DB Lunges, One Legged DB Burpee Dead-Lift each leg, Dumbbell Squats on BOSU Ball
60 seconds of each


Repeat for 90 seconds of each

Repeat for 45 seconds of each
Ammo Carries for ¼ mile (preferably outside)


9|Page
2 minutes Rest.
Repeat for another ¼ mile.
No Excuses Workouts
Odysseus
Dumbbells and TRX Straps
(Use the same weight DBs for each exercise)

TRX Curls, Renegade Rows, and Dumbbell Step-Ups
3 giants sets of 12 reps each exercises

100 ft. of Walking Lunges with Dumbbells and Max Rep Push-Ups
3 supersets


Run 2 miles
Do one more giant set of A and one more superset of B
Agamemnon
Dumbbells and Box

Start off with 80 Push-Ups
A. Seated Box Dumbbell Shoulder Press (both at the same time) and Flashlight Step-Ups
B. Bulgarian Split Squats and Dumbbell Hang Cleans
C. Seated Double Curl and Dumbbell Box Jumps

Preform superset A for 3 sets of 10.



10 | P a g e
Repeat for supersets B and C.
5 sets of 10 Chest to Floor Burpees with 40 seconds rest in between.
1 set of 50 Burpees with a Jump (just add a little hop at the end of your burpee)
No Excuses Workouts
Paris
Box and Lever (Barbell . . . watch the videos)
Box Jumps – 12 reps
Lever Clean and Presses – 6 reps
Burpee Broad Jumps – 18 reps
Barbie Push-Ups – 10 reps
Lever Clean and Press – 8 reps (lighter weight)
Box Jumps – 20 reps
Burpee Broad Jumps – 16 reps
Barbie Push-Ups – 14 reps

3 giant sets
1 minute treadmill run
1 minute Mountain Climbers

11 | P a g e
5 supersets
No Excuses Workouts
At home or hotel room workouts:
Bullwinkle
Two Tupperware Bowls and Kettlebell
Preform all these exercises, but instead of the ball or straps that you would normally use at the gym,
place your feet inside the shallow Tupperware bowls. They slide across carpet very easily.
Jackknifes – 50 reps
Alligator Walks – 100 hand counts (every time you move your hand)
Mountain Climbers – 50 each side
Hamstring Curls – 30
Kettlebell High Pulls – 10 each side
Kettlebell Snatches – 10 each side
Kettlebell One Arm Squat and Presses – 10 each side

Repeat everything 3 times.
Ceiling Touches – 50 reps
12 | P a g e
No Excuses Workouts
Rocky
Jump Rope and Chair


Jump Rope for 1 minute
Decline Push-Ups on chair for 1 minute


Jump Rope 1 Minute
Decline Push-Ups on chair for 30 seconds



Jump Rope for 1 Minute
Overhead Squats with Jump Rope for 1 Minute


Jump Rope for 1 Minute
Overhead Squats with Jump Rope for 30 seconds



1 Minute Rest
Slalom Burpees over Jump Rope for 1 minute

Step Ups on chair for 30 seconds each leg
Slalom Burpees over Jump Rope for 30 seconds

Step Ups on chair for 30 seconds each leg



1 Minute Rest
Slalom Burpees for 1 minute
Handstand Shoulder Slap for 1 minute

13 | P a g e
1 Minute Rest
Slalom Burpees for 30 seconds
No Excuses Workouts

Handstand Shoulder Slap for 1 minute

Jump Rope for 1 minute

Decline Push-Ups for 1 minute

Overhead Squats for 1 Minute


Step-Ups for 1 Minute
Handstand Shoulder Slap for 1 minute

Slalom Burpees for 1 Minute

Jump Rope for 4 minutes
Adrian
Shower Towel and Hand Towel
Find a slick surface like basketball court or hardwood/tile flooring.
Shower Towel Circuit

3 circuits for 1 minute each exercise
(Rest 40 seconds after 1st set, 30 seconds after 2nd set, and 20 seconds after 3rd set)
Alligator Walk with hand towel

3 sets of 1 minute
(Rest 40 seconds after 1st set, 30 seconds after 2nd set, and 20 seconds after 3rd set)


14 | P a g e
Shower Towel Circuit - 1 minute each exercise (no rest)
 Alligator Walk – 1 minute
10 sets of 40 yard sprints outside (about 15 parking spots)
No Excuses Workouts
Mick
Medicine Ball and Weighted Vest
Burpee Jumps with Med Ball – 15 reps
Ab Slams with Med Ball – 30 reps each side
Push-Ups Passes with Med Ball – 10 reps each side
Chest to Med Ball Half Burpees – 15 reps
Mt. Climbers on Med Ball – 30 reps each side
(Watch entire circuit video here.)


One giant set without weighted vest.

Two giant sets wearing weighted vest.
2 minute Straight Arm Plank Hold with hands on the Med Ball

15 | P a g e
2 minute Ab Bridge with Weighted Vest
No Excuses Workouts
Cardio equipment and a moveable object:
Leonardo
Pull Up Bar and Ropes



10 Burpee Pull-Ups and 50 Rope Jacks (2nd exercise in video)

12 Burpee Pull-Ups and 60 Rope Jacks

15 Burpee Pull-Ups and 70 Rope Jacks
25 Squatting Bar Taps and 50 Rope Slams (3rd exercise in video)

35 Squatting Bar Taps and 60 Rope Slams

45 Squatting Bar Taps and 70 Rope Slams
Max Rep Pull-Ups or Max Rep Bar Hang (chin over bar) for as long as possible.


2 Minute Bear Crawl

15 Burpee Pull-Ups


16 | P a g e
Rest 1 minute.
55 Squatting Bar Taps
2 Minute Ab Bridge Hold
No Excuses Workouts
Donatello
Treadmill and Medicine Ball

Treadmill Pushes – 2 minutes

Jump Squat Challenge
(150 Jump Squats. Every time you fail, you must push the treadmill for 30 seconds right away. Continue
the jump squats where you left off, and continue the process until all 150 are done. Squat deep. Jump
high.)

Reverse Crawls on Treadmill for 90 seconds


Uphill Med Ball Run – 7.5 degree incline for 4 minutes


50 Jump Squats
Reverse Crawls on Treadmill for 60 seconds

17 | P a g e
50 Jump Squats
Treadmill Push for 4 minutes.
No Excuses Workouts
Raphael
Barbell Complex with Heavy Bag Cardio
10 Push Presses
10 Hang Cleans
10 Front Squats
10 Barbell Rows (picture below)
10 Romanian Dead Lifts

Use the same weight bar. Do 5 giant sets.
10 Back Squats
10 Reverse Lunges (bar loaded on your back)
10 Push-Ups with hands on the bar
10 Burpee Dead-Lifts

Use the same weight bar. Do 5 giant sets.
Heavy bag training for 15 minutes.




18 | P a g e
Punch and jab for 1 minute.
 Rest 1 minute.
Punch and jab for 2 minutes.
 Rest 1 minute.
Punch and jab for 3 minutes.
 Rest for 1 minute.
Punch and jab for 4 minutes.
 Rest for 1 minute.
No Excuses Workouts
Michelangelo
Wall and a Swiss Ball
A. Handstands (40 second hold) and Swiss Ball Roll Outs
B. Shoulder Slaps (one rep is each side) and Jackknives
C. Wall Climbers and Swiss Ball Hamstring Curls
D. Wall Climbs and Swiss Ball Crawls
Here are all the handstand exercises: Handstand Series


Two supersets of each letter – 15 reps each exercise
Two giant sets of all 8 exercises – 12 reps each exercise
100 Chest to Floor Burpees in as little time possible.
19 | P a g e
No Excuses Workouts
These workouts can be done outdoors or on vacation (these workouts can be combined; meaning do
more than one of these at a time):
Popeye
Stairs and Slam Ball or Military Bags
(You can create your own slam bag buy finding a durable bag (like a canvas military bag) and pack it tight
with either battling ropes or a bunch of clothes/towels. Some gyms have slam balls that when you drop
them, they don’t bounce back. Medicine balls are too light for this exercise. Here is a video of a sample
military bag routine I did for the military. Use it as an idea on how big your military bag needs to be and
how hard you should slam it. Video.)

Slam the bag or ball from shoulder height 10 times


Slam the bag or ball from shoulder height 9 times


Run up the stairs and down
Run up the stairs and down
Slam the bag or ball from shoulder height 8 times


Run. . .
Repeat until you reach 1 slam
(This is called a pyramid)


Slam the bag or ball 20 times
Run up and down the stairs 20 times


20 | P a g e
20 Chest to Floor Burpees
20 Burpee Bag/Ball Slams (combine the two exercises
No Excuses Workouts
Brutus
Sandbag and Truck Workout
Make your own sandbag: Get a bag of sand from a home improvement store, wrap it in a contractor’s
trash bag, and cover it with Gorilla Tape; 2 layers.
(Find an empty parking lot about 100 yards in length)
Sand Bag Carries
Truck Pushes
Box Jumps or Step-Ups on Truck Bed
Atlas Bag Tosses
Front Loaded Bag Squats
Decline Push-Ups on Truck Bed
Sand Bag Shoulder Presses

21 | P a g e
Do all of these exercises for time. 60 seconds each would work. Go for 2 or 3 rounds or
combine with another workout.
No Excuses Workouts
Double o’s (Olive Oil)
Two Kettlebells and Open Field/Beach
(Pick a field or segment of the beach about 100 yards in length)


50 yard sprints – 4 times
50 yard Ammo Carries with Kettlebells – 3 times


50 yard Overhead Kettlebell Swing Throw

50 yard Walking Kettlebell Swing


100 yard sprints – 3 times
100 yard Ammo Carries with Kettlebells – 2 times


50 yard Walking Swing

200 yard sprints – 2 times
200 yard Ammo Carries with Kettlebells – 1 time


150 yard Bear Crawl
50 Kettlebell Swings (not walking)

22 | P a g e
100 yard Bear Crawl
50 yard Overhead Kettlebell Swing Throw


50 yard Bear Crawl
50 yard sprints – 10 times
No Excuses Workouts
Bodyweight exercises; do them anywhere:
Rudy
Body Weight Circuits
Circuit 1
Circuit 2
Preform circuit one for three giant sets of 45 seconds each exercise.
Preform circuit two for 3 giants sets of 45 seconds each exercise.
Preform both circuits back to back for one giant set of 30 seconds each exercise.
Sam
Geoff’s 300
25 Bar Hang Knee Tucks
10 Wall Climbs
50 One Eighty Degree Power Burpees
50 V-Ups
25 Push-Ups
5 Burpee Pull-Ups
25 Push-Ups
50 Ceiling Touches (Use a pull up bar or basketball net)
50 Agility Mountain Climbers
10 Wall Climbs
25 Bar Hang Knee Tucks
23 | P a g e
No Excuses Workouts
Goonie
Jump Rope Only
10 Jump Rope Rep (full rotations)
1 Push Up
20 Jump Rope Reps
2 Push Ups
30 Jump Rope Reps
3 Push Ups
40 Jump Rope Reps
4 Push Ups
50 Jump Rope Reps
5 Push Ups
60 Jump Rope Reps
6 Push Ups
70 Jump Rope Reps
7 Push Ups
80 Jump Rope Reps
8 Push Ups
90 Jump Rope Reps
9 Push Ups
100 Jump Rope Reps
10 Push Ups

Repeat the same style but with Jump Rope and Overhead Squats with the Jump Rope (pulled
tight above your head and squat deep, like the Shower Towel workout).
 Repeat the same style but with Jump Rope and Burpee Pull Ups.
24 | P a g e
No Excuses Workouts
Go get yourself some ropes:
Optimus Prime
Ropes and More Ropes
(These are all the rope exercises I’ve come up with that make a bit of difference in workouts. Use them
all and try doing 2 minutes of each with 2 minutes rest in between. P.S. Ropes suck . . . in an “I hate my
life”, dripping sweat, fat burning kind-of way. Implement them in any workout you’d like. Especially
from this book.)
Here are your rope videos. Click and click.
Rope Jacks
Drumroll
Rain Makers
Rope Slams
Rope Swings
Seated Slams
Over Over’s
Clappers
Burpee Slams
Push-Up Slams
Freak Jumps
Rope Pulls
25 | P a g e
No Excuses Workouts
The hardest of the hard:
Darth vader
Challenge Workout – Treadmill and Battling Ropes
4 Minute Sprint
100 Jumping Rope Slams (check out the battling ropes video in “Optimus Prime”)
4 Minute Bruce Lee
2 Minute Momentum Change Burpees
4 Minute Treadmill Push (treadmill is off!)
100 Ankle Touch Jumping Jacks
4 Minute Sprint
luke
Challenge Workout Number 2 – Barbell and Puke Bucket
20 Bench Press
20 Power Cleans
20 Barbell Squats
20 Dead Lifts
(Use the same weight bar for all exercises but make it challenging. Here is what I recommend based on
gender and workout exerperience. Expert Men: Your bodyweight in pounds. Beginner Men: 100
pounds. Expert Women: 95 pounds. Beginner Women: 50 pounds.)
100 Burpee Challenge
(100 Chest to Floor Burpees for time; try and get better each time you attempt this. 8 minutes is a
quality score.)
26 | P a g e
No Excuses Workouts
Geoff Is My FAther
Challenge Workout Number 3 – Pick Your Own Equipment
Kettlebell Swings
Jump Rope
Treadmill or Basketball Court Sprints
Chest to Floor Burpees
Burpee Broad Jumps
Mountain Climbers
Dumbbell Clean and Presses with light dumbbells
Jump Squats with Dumbbells by your sides
Truck/Sled Pushes
Box Jumps
Push-Ups
Treadmill Push
Renegade Rows with light dumbbells
27 | P a g e
No Excuses Workouts
I want you to choose any of these exercises and insert them in this structured workout design. When it
says A or B or C, so on. . . those represent the exercises you chose.
Do A,B, and C for 10 seconds each, then rest 10 seconds
Do A,B, and C for 20 seconds each, then rest 20 seconds
Do A,B, and C for 30 seconds each, then rest 30 seconds
Repeat increments of 10 seconds until you do a minute of each (6 sets).
Do A,B, and C for 90 seconds each, then a 90 second handstand.
~or~
Do A, B, C, D, and E for 15 seconds, then rest 15 seconds
Do A, B, C, D, and E for 30 seconds, then rest 30 seconds
Do A, B, C, D, and E for 45 seconds, then rest 45 seconds
Do A, B, C, D, and E for 60 seconds, then rest 60 seconds
Do A, B, C, D, and E for 90 seconds, then do a handstand for 90 seconds.
28 | P a g e
No Excuses Workouts
No Excuses Glossary
Ab Bridge – Plank hold but on your elbows and forearms.
Ammo Carries – Running with objects in each hands; like your late for an airplane in the airport carrying
your suitcases.
Ankle Touch Jumping Jacks – Jumping jacks bent when your feet jump narrow, instead of hands by your
side, bend down to touch your ankle; then jump wide with the feet and up/out with the arms
Atlas Bag Tosses – Pick up the sand bag from the floor and put it in the bed of the truck. The truck bed
door should be closed. Have your friend pick the sand bag up and drop it on the ground once you do
one rep. Repeat.
Bar Hang – Hang from the pull up bar with chin over the bar. Top part of the pull up; like we used to do
in grade school.
Bear Crawl – Crawling on all fours; the easiest hard exercise ever. Knees do not touch the floor.
Burpee Broad Jump – Perform a burpee and right when you stand, jump foreward as far as you can.
Turn around, and repeat in the opposite direction. They suck the wind out of you.
Burpee Dead Lift – Perform a burpee holding on to the bar, after the “jump in” of the burpee, dead lift
the object; usually DBs or barbells. Don’t let go of the object until the set is complete.
Ceiling Touches – Slap the floor with your hands and jump as high as possible trying to slap the ceiling.
Even if you can’t do it, try to. The higher the jump the better.
Decline Push-Ups – Push-ups with your feet on an object; like a bench, step, or tire.
Finisher – The ending of a workout; makes sure you leave the gym with a elevated heart rate.
Front Loaded Bag Squats – Pick up the sand bag and hug it as if you are bear hugging s small child. Squat
as deep as you can in this position. Keep repeating the squats.
Giant sets – Doing three or more exercises back to back to back without any rest.
Jump Squat – Bodyweight squat with a jump.
Max Rep – As many reps as you can get before muscle exhaustion; usually done with bodyweight
exercises.
Momentum Change Burpees – Perform a burpee and instead of standing all the way up, once your
hands release from the floor, go right back down to the burpee; as if you are changing momentum mid
“rise”. Hence the name.
29 | P a g e
No Excuses Workouts
Overhead Kettlebell Swing Throw – Swing a kettlebell and release over the head so the kettlebell travels
behind you; do not try this inside.
Overhead Squats – A bodyweight squat with something pulled tight above your head. In this book, it’s
with a shower towel or jump rope.
Romanian Dead Lifts – On the descend during a dead lift, once the bar reaches mid-shin, start pulling it
back up. Keep your knees loose, back straight, and chest erect; it’s what the Romanians do, I suppose.
Sand Bag Carries – Carry a sand bag any way you’d like. Avoid carrying on the back of your neck. Carry it
like Forrest carried Bubba out of the gunfire.
Sand Bag Shoulder Presses – Pressing the sand bag above your head.
Seated Double Curls – Take two dumbbells, one in each hand, and perform a bicep curl motion at the
same time. Seated of course.
Slalom Burpees – Perform a burpee and jump sideways over an object. In this book, it’s over a jump
rope; lie the jump rope out in a straight line. That’s the line to jump.
Squatting Bar Taps – Perform a jump squat underneath the pull-up and tap the bar with both hands
after the jump.
Step Ups – Taking one leg and stepping up on a bench or step, then stepping back off. Repeat on the
opposite leg; usually holding an object(s).
Straight Arm Plank – Holding a push up position; arms straight.
Supersets – Doing two exercises back to back without any rest.
Truck Pushes – Leave the car in neutral, have someone in the driver’s seat to press the break often.
Push the car as if it ran out of gas.
Uphill Med Ball Run – Running on a treadmill with an incline with a medicine ball; like holding a football
30 | P a g e