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#NoExcuses Workout Series: Full Body Workout #4


Welcome back to another workout in the #NoExcuses Workout Series!! The purpose of this series: #noexcuses for working out. These workouts can be performed practically anywhere with very minimal equipment. No gym memberships required. Thus you have #NoExcuses!!

Here’s the low-down on this workout:

Warm-up: Warm up for 5-10 minutes to get your body ready for the workout.

Jumping Jacks

Vertical Leg Crunches: Lay on the ground on your back with your legs straight up in the air. Bring your arms up in the air towards your toes. Reach (aka crunch) up to your toes, lifting your shoulders off the floor. Make sure to keep your core tight (belly button to your spine). Slowly lower back to the floor. Repeat. Breathe out on the crunch.

Regular Crunches

Tricep Dips: Find a chair or a coffee table (that’s sturdy) or the edge of a bathtub or a park bench. Sit on the edge with your hands beside your legs gripping the edge. Walk your rear off what your sitting on and begin to support your weight with your arms. Lower your body down in front of what you were sitting on until you form a 90 degree angle at your elbows. Slowly push yourself back to the starting position. Keep your core tight. Breathe out when you push back up.


Side Lunges: Start in the standing position, feet a bit wider than hip width. Take a large step with your Left leg directly to the left (Side Step). Keep your bodyweight towards that left leg and lower into a squat on that leg. Push yourself back to the starting position. Repeat on the other side. Keep your core tight. Breathe out when you return to the beginning position.

Leg Lifts: Sit on the floor with your legs straight out in front of you. Keep your core tight. Raise your Left Leg off the floor, keeping it straight. Slowly lower it back down but don’t let it touch. Repeat this raising/lowering motion. Repeat on each side. Breathe out on the lift portion.

Bicycle Crunches

Wall Pushups: Find a sturdy wall. Perform an upright pushup on the wall. The further your feet are away from the wall, the more challenging the pushup will be. Breathe out when you push away from the wall.

Russian Twists: Start seated on the floor legs straight out in front of you. Slightly bend your knees, keep your feet flexed and lean your upper body backwards just a few degrees. Rotate your torso side to side, touching your fingers on each side of your legs on the floor. Repeat back and forth. Keep your core tight. Even breathing.

Cool Down.

Repeat 2-3 times.

Want more workouts from this #NoExcuses Series? Check here and here.

If you have any questions, please don’t hesitate to ask in the comments or send me an email: pinkheelspinktruck(at)gmail(dot)com.


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