500 Reps

tire flip

Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.

Jumping Jacks

Dumbbell Squats

Renegade Rows

Half Sit-Ups

Weighted Step-Ups

Single Leg Squats

Reverse Flies

Walking Lunges

Leg Lifts

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.

20 Minute Medicine Ball Workout

mb push

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)

Playground EMOM


Complete this circuit every minute on the minute for 12 straight rounds:

5 Pull-ups

10 Reverse Lunges with a Front Kick (5 each side)

15 Mountain Climbers (each foot)


Complete this circuit every minute on the minute for 12 straight rounds:

5 Box Jumps (use a bench)

10 Bench Dips

15 Reverse Crunches on Bench

6-12 Progression Workout


Warmup: (3 rounds back to back)

6 Squat Jacks with a Press

6 Kettlebell Swings

6 One Arm Snatches each side
Round 1: (2 rounds back to back)
8 Jab/Cross/Around the Clock Burpees
8 Around the Clock Lunges each side
Round 2: (2 rounds back to back)
10 Alternating Front & Lateral Raises
10 Straight Leg Deadlift w/ Clean & Press
Round 3: (2 rounds back to back)
12 Standard Dumbbell Deadlifts w/ Upright Row
12 Plank Jacks w/ Alternating Staggered Push-ups
Round 4: (20sec on/10sec off for 8 rounds)
Bicycle Crunches

Accumulator Arms

arm flex

Looking for a killer arms workout with increasing intensity?  Try this accumulator style workout!  This workout is timed and the only equipment needed is a 10-15 pound medicine ball and a heavy resistance band.  Complete the first exercise for 30 seconds followed by 30 seconds of rest.  Immediately after your rest period go back to 30 more seconds of the first exercise directly followed by 30 seconds of the next exercise and then 30 more seconds of rest.  Continue to add an exercise to each circuit BEFORE finishing with 30 seconds of rest.  You should be aiming to do as many repetitions as possible without losing form.  Good luck!

Medicine Ball Slams

Narrow Pushups

Resistance Band Curls


Overhead Triceps Extension (Use Medicine Ball)

Reverse Band Curls


Plank Ups

Leg Lifts

Legs and Shoulders Spectacular!



If you came to this site expecting to find a workout that your body would actually describe as “spectacular”, you’re a….SUUCCKKERR!!  But now that you’re here you should totally try this workout.  You will need a set of dumbbells or a barbell and a kettlebell to do everything.  Your weights should be heavy enough to make each exercise challenging but doable.

3 sets of 12 Clean & Presses

60 seconds of Kettlebell Swings

60 seconds of Squat Jacks with a Press

4 sets of 8 Dead Lifts with a Shoulder Shrug

2 sets of 12 Lunges on each Leg

4 sets of 8 One Arm Snatches

5×5 force set of Sumo Squat with a One Arm High Pull

Complete each line of the above workout with minimal rest before moving onto the next.  Above all, have fun!  And clear your schedule for the next two days because if you’ve used the right weight with this workout you’re going to feel it!

Merry Fitness!



If your gym is closed for the holidays but you’ve overworked your gut try this “12 Days of Christmas” workout at home!  All you need is a set of 10-15 pound dumbbells.  Below, I’ve listed the exercises for each “day of Christmas”.  Perform this circuit just as you were singing the well known Christmas carol.  Start with one repetition of the day one exercise, followed by two reps of the second day’s exercise.  Repeat each previous day as you make your way through the song.  Happy Holidays & have fun!!

1 – Plyo Pushup

2 – Burpees

3 – Reverse Flies

4 – Front Raises

5 – Weighted Squat Jumps

6 – Leg Lifts w/ a Scissor Kick

7 – Full Body Crunches

8 – Mountain Climbers each leg

9 – Jumping Jacks w/ a Shoulder Press

10 – Reverse Lunges each leg

11 – Dumbbell or Kettlebell Swings

12 – One Arm Snatches on each arm

If you look at this and feel overwhelmed, consider converting to Judaism for the day and completing the “Eight Days of Chanukah”… 😉