This 30 minute workout is an abs burner that keeps your heart rate up! Start with 2 minutes of jump rope followed by a minute of abs. You’ll do this for 10 sets changing your abs exercise up each round. Below are the abs exercises…
Lying Side Crunches
Toe Touch Crunches
20 Jumping Jacks w/ Kettlebell Press
30 Resistance Band Kickbacks
40 Bulgarian Split Squats (20/side)
50 High Knees
60 Weighted Pelvic Tilts
70 Goblet Squats
80 Resistance Band Walking Hip Abduction
90 Second One-Legged Plank (45s/side)
For a demo of this workout follow napoletanj on Instagram!
All you need for this workout is a moderate set of dumbbells and a stability ball. Get a great chest pump in less than 30 minutes and top it all off with a stability ball abs circuit!
You’re going to do 5 sets of this circuit changing the duration of your cardio by 10 seconds each round…
5 Wide Pushups
5 Regular Pushups
5 Close Pushups
5 Plyo Pushups
Cardio: Sprint in Place (:10/:20/:30/:20/:10)
Once you’ve made it through the circuit above 5 times take a short rest and do the same for the circuit below…
5 Wide Chest Press
5 Regular Chest Press
5 Incline Chest Press
5 Chest Flies
Cardio: Plank Jacks (:10/:20/:30/:20/:10)
Finish this all off with 3 different plank variations on the stability ball. Hold each variation for 30 seconds before moving to the next. After you’ve finished all 3 take a small rest and repeat this 2 more times!
Add this short abs circuit to the end of your workout or do it on a day where you’ve only got 10-15 minutes of free time to workout!
Hanging Leg Raises
Standing Side Crunches
Full Sit-up with a Twist
Complete 25 of each, followed by 20 of each, then 15.
Complete as many rounds of this circuit as possible in 30 minutes…
12 Walkouts with Narrow Push-ups
12 Resistance Band Curls
20 High Toe Taps
12 Inverted Rows on Swing
20 All-in Crunches
12 Bench Dips
12 Ab Rollouts
20 Decline Push-ups
For a video demonstration of this workout follow napoletanj on Instagram!
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!
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)
Complete 100 repetitions of each of the exercises below any way that you can. Break up reps into smaller sets and move from exercise to exercise rather than resting. Set a timer and see how quickly you can complete all 500 repetitions!
Perform 60 seconds of each of the exercises below. Take a 1-2 minute break at the end of each circuit and complete a total of 3 circuits.
Close Grip Bench Press
Close Hands Pushups
Try this snake style workout next time you’re ready for a challenge! Complete 60 seconds of the first exercise. Move on to the second exercise and complete 60 seconds followed by 60 more seconds of the first. Each time you finish the first exercise add a new one on and complete 60 seconds of each exercise in the line. You’ll be sure to work up a sweat and burn a good amount of calories with this circuit!
Squat Jacks w/ a Dumbbell Shoulder Press
Leg Throws (with partner)
Upright Rows w/ Dumbbells