No Excuses Challenge

28 Workouts Level: Beginner

You don’t need hours at the gym to get your daily workouts in. All you need is 15 minutes and a plan!

Become a member to get access to this program and 100's of other workouts!

Welcome to No Excuses, the 4 week program guaranteed to increase your strength, cardio, and mobility with quick, daily workouts!

Coach Kaisa will guide you through short but effective classes that fit seamlessly into your schedule, helping you stay consistent no matter how busy you are.

The Details:
15 minute workouts, 5 days a week. Workouts are progressive, meaning each week they get slightly more difficult, giving us the opportunity to continually challenge ourselves and feel results!

Schedule:

Monday – Lower Body strength
Tuesday – Core
Wednesday – Cardio
Thursday – Upper Body strength
Friday – Mobility recovery

Equipment:
One pair of dumbbells, medium weight (5-10lbs)

This Program Includes:

Lower Body Strength 1

Strength Dumbbells

1 Lower Body Strength 1

Welcome to your first No Excuses workout! This first week, we'll be learning the movements so we can build on them each week, progressively making them more challenging. Every workout is 15 minutes long so you can fit it into your busy day. Let's get moving, Team! Ready to continue the challenge? Go here!

Strength Dumbbells

Core 1

2 Core 1

Welcome to Week 1 of your progressive core workout! Today, focus on learning the moves while keeping good form.

Cardio 1

3 Cardio 1

Welcome to Week 1 of your cardio workout! This week, concentrate on learning the moves and gaining confidence!

Upper Body Strength 1

Strength Dumbbells

4 Upper Body Strength 1

Grab a pair of dumbbells for your Upper Body workout! Take this week to really learn the moves and make sure your form is on point. Don't forget to keep track of your pushups!

Strength Dumbbells

No Excuses Mobility

5 No Excuses Mobility

No excuses, and no skipping your recovery day! This mobility flow is a short, sweet 15 minutes that's guaranteed to make you feel better.

REST DAY

6 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

REST DAY

7 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

Lower Body Strength 2

8 Lower Body Strength 2

In your second Lower Body workout, we're adding weight make these moves more challenging. Grab one medium dumbbell and start your week strong!

Core 2

9 Core 2

In Week 2 of your progressive Core workouts, we're doing each move for a little longer to keep it challenging. Let's go, Team!

Cardio 2

10 Cardio 2

In Week 2 of your progressive Cardio workouts, we're adding some time to each move to keep it challenging. Let's go, Team!

Upper Body Strength 2

Strength Dumbbells

11 Upper Body Strength 2

For week 2 of your upper body workout, we'll be adding a couple of reps to each movement. Try to beat your previous number of push-ups!

Strength Dumbbells

No Excuses Mobility

12 No Excuses Mobility

No excuses, and no skipping your recovery day! This mobility flow is a short, sweet 15 minutes that's guaranteed to make you feel better.

REST DAY

13 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

REST DAY

14 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

Lower Body Strength 3

Strength Dumbbells

15 Lower Body Strength 3

Welcome to week 3 of your Lower Body workout! We're adding a second dumbbell to the workout this week, and making each of these moves a little more challenging.

Strength Dumbbells

Core 3

16 Core 3

In Week 3, we're continuing to turn up the heat with longer time spent in each move. Let's get started, Team!

Cardio 3

17 Cardio 3

In Week 3 of your progressive Cardio workouts, we're going harder, faster, longer, bigger! Keep it up, Team!

Upper Body Strength 3

Strength Dumbbells

18 Upper Body Strength 3

Welcome to Week 3 of upper body strength! Keep up your momentum and be ready to challenge yourself -- you'll be doing some extra reps of each exercise, and try to beat your push-ups from last week.

Strength Dumbbells

No Excuses Mobility

19 No Excuses Mobility

No excuses, and no skipping your recovery day! This mobility flow is a short, sweet 15 minutes that's guaranteed to make you feel better.

REST DAY

20 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

REST DAY

21 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

Lower Body Strength 4

Strength Dumbbells

22 Lower Body Strength 4

It's the final week of the challenge! Congratulations on making it this far -- let's finish strong!

Strength Dumbbells

Core 4

23 Core 4

In your final progressive core workout, we're going for a full minute in each of today's moves! Make every second count, Team!

Cardio 4

24 Cardio 4

In the final week of your progressive Cardio workouts, we'll be spending a whole minute in each move. You've done the work, so now it's time to leave it all on the mat!

Upper Body Strength 4

Strength Dumbbells

25 Upper Body Strength 4

In our final Upper Body Strength workout, we have DOUBLED the number of reps we started with! Way to go, Team! Don't forget to count your push-ups to see how far you've come.

Strength Dumbbells

No Excuses Mobility

26 No Excuses Mobility

No excuses, and no skipping your recovery day! This mobility flow is a short, sweet 15 minutes that's guaranteed to make you feel better.

REST DAY

27 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

REST DAY

28 REST DAY

Today is a rest day, check-in with your body and see what you need! Maybe you take it completely off, go for a walk, or you head to the library and do a Mobility Recovery workout.

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