Head to your closest dam and try this snake style workout! Complete the first exercise followed by the second exercise then back to the first. Add a new exercise each time you complete a circuit. Ladies will need 8-15 pound dumbbells and guys will need 12-20 pound dumbbells. If you don’t have access to dam steps you can do this on your stairs at home.
12 Arnold Presses
12 Bent Arm Lateral Raises
12 Crunch & Punch
12 Underhand Cross Body Front Raises (each side)
12 Upright Rows
12 Weighted Toe Touch Crunches
1 Hill Sprint
For a video demo of this workout follow napoletanj on Instagram. Good luck!
Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.
Single Leg Squats
Tire Flips (Sub dead lifts if you don’t have tire access)
Women use 10-20 pound dumbbells.
Men use 15-25 pound dumbbells.
To see a video demo of this workout follow napoletanj on Instagram.
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Complete this circuit 3 times performing 60 seconds of each exercise. Take a 2 minute break between circuits.
Using a 6-12lb Medicine Ball complete this circuit for time. Take a short rest then repeat the circuit twice more working to beat your best time each round. Good luck! Follow napoletanj on Instagram to see the proper form for these exercises.
20 Triceps Ball Slams
20 Traveling Medicine Ball Push-ups
20 Medicine Ball V-Ups
20 Medicine Ball High Tosses
Parking Lot Suicides (Every 3 Spaces up to 12)