The no-gym, no-excuses workout

Let's start with a few assumptions. You do not have the luxury of spending hours in a gym. You do not have much exercise equipment at home. You've found it difficult to continue with an exercise plan long term.

Welcome to the club. However, we found the solution: It's called Weight 200, which addresses all the obstacles. In fact, only two items-a Swiss ball and a chin bar for 20 minutes of this, total body routine designed for belly off! Club adviser Craig Ballantyne, CSCS, owner of TurbulenceTraining.com.

So you can make in your basement, garage or even your room. And while a free weight exercises may seem easy, the challenge every muscle 200 weight of his body. (The 200 signifies the number of repetitions you do.)

Best of all, you can start today. Why not you? Now with this exercise, you're all out of excuses.

Weight 200

This 12-station, 200 representatives program burns fat and builds muscle at about 60 minutes a week.

Instructions: Do this exercise three times per week-Mondays, Wednesdays and Fridays, for example.

Perform the exercises as a circuit, doing one set of each move for the number of repetitions. Complete in the order shown, without rest between exercises. Too easy? One minute rest and repeat the circuit.

The Workout

Prisoner squats (30 reps)
Push-ups (30 reps)
Jumps (10 reps)
Swiss Ball leg curls (10 reps)
Swiss-Ball Pikes (10 seats)
Step-Ups (20 reps)
Pull-ups or Chin-Ups (5 seats)
Forward Lunges (30 reps)
Escondido Elbow-Pushups (20 reps)
Inverted rows (15 seats)
Prisoner squats (15 reps)
Chin-Ups (5 seats)