The No More Excuses Diet (22 page)

WEDNESDAY:
20 to 45 Minutes of Cardio

CORE WORK

Perform 3 sets of each exercise that follows, using the training structure you’ve chosen from
this page
.

BW Plank

BW Side Plank

BW Superman

BW Bicycle Crunch

BW Reverse Crunch

BW Toe Touch

SATURDAY:
Rest or Active Rest

As your body becomes more accustomed to training with weights, it will require you to keep it guessing. Adding a push and pull exercise split will force muscles with similar operational functions to fatigue from overwhelming stress.

SUNDAY:
Rest

MON/THU:
PUSH: Chest/Shoulders/Triceps/Quads and 20 to 45 Minutes of Cardio

Lying DB Chest Press