Condoleezza Rice's No-Excuses Workout
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- Work In a Workout
- Circuit 1: 1. Squat/Curl
- Circuit 1: 2. Squat/Press
- Circuit 1: 3. Squat/Front Raise
- Circuit 2: 1. Lunge/Curl
- Circuit 2: 2. Lunge/Lateral Raise
- Circuit 2: 3. Lunge/Press
- Circuit 3: 1. Deadlift/Row
- Circuit 3: 2. Deadlift/Reverse Front Raise
- Circuit 3: 3. Deadlift/Reverse Flye
Circuit 1: 3. Squat/Front Raise
Targets: Shoulders, core, glutes, quads
a. Stand with feet more than shoulder-distance apart, arms in front of thighs holding dumbbells with palms down. Squat down, bringing weights forward to shoulder height. Lower and repeat; do 10-12 reps.
b. Stand up and do another 8-10 front raises.
c. Finish by doing 10-12 more full squats plus 20-25 pulse squats. Rest 10-30 seconds.
4. Push-Ups
Targets: Chest, shoulders, core, hips
Get on the floor and do as many full push-ups as you can for 60 seconds (if you need to, drop to your knees when you can no longer maintain form).
5. Triceps Dip
Targets: Triceps
Sit on chair with hands on seat next to hips, fingers facing forward and feet about 2-3 feet in front of chair. Lift hips off seat and slide forward. Bend elbows 90 degrees behind you and lower down, keeping back near the front edge of the seat. Repeat, doing as many dips as you can for 60 seconds.
6. Crunches
Targets: Abs
Lie faceup on floor, hands behind head with knees bent and feet down. Keeping a grapefruit-size space between chin and chest, crunch up, lifting head, neck, and shoulders off floor. Repeat, doing as many crunches as you can for 60 seconds.
