Add this 7 minute abs finisher to the end of your workout! Complete 60 seconds of each exercise below.
Single Cross Body Leg Lift (60 sec each side)
Seated Flutter Kicks
Long Arm Crunches
Windshield Wipers
Weighted Reverse Crunch
Plank
Core Workout
Here’s a quick 20 minute core workout you can do without any equipment at home or in the gym. Complete as many rounds of each circuit as possible in 6 minutes.
20 High Knees/8 Walkouts/20 Toe Touch Crunches
20 Mountain Climbers/8 Rounds of Plank Side Steps/20 Side Bridges
20 Jumping Jacks/8 Hollow Hold Leg Circles/20 Leg Lifts w/ Hip Raise
For demos of these exercises follow “napoletanj” on Instagram!
Boxing Circuit
Complete this 7 minute circuit 3-5 times for a great total body workout!
1 minute jump rope
3 minute heavy bag freestyle
1 minute pushups
1 minute situps
1 minute rest
Stability Ball Abs Finisher
Add this 7-minute abs finisher to the end of your workout! Use a stability ball for each exercise and complete each exercise for a minute.
Reverse Crunches
Roll-outs
Plank
Alternating Side Crunches on Ball
Regular Crunches on Ball
Half Bicycle Crunch (60sec each side)
Upper Body Accumulator
Here’s a 20 minute accumulator workout! Follow napoletanj on Instagram for video instructions…
1-12 Superman Plank with Accumulating Pushups
1-12 Stability Ball Pushup with Accumulating Roll-ins
1-12 Burpee with Accumulating Plank-ups
1-12 Sit-up with Accumulating Russian Twists
Lower Body Eliminator
Complete 60 seconds of each exercise. Take the last exercise away after each circuit until you’re left with only one minute of your first exercise.
Dead Lifts
Walking Lunges
Romanian Dead Lifts
Reverse Crunches
Plank Jacks
Dumbbell Squats
Scissor Kicks
21, 15, 9 Upper Body
Break this down into two-exercise supersets. Go through each superset performing 21 reps of each exercise, followed by 15 reps and then 9. Take a one to two minute break and do the same for the second superset.
T-Pushups & Walkouts with Shoulder Taps
Diamond Pushups & Plank-ups
For demonstrations of these exercises follow “napoletanj” on Instagram.
Quick Abs & Cardio Routine
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…
Half Sit-ups
Hip Raises
Lying Side Crunches
Toe Touch Crunches
Reverse Crunches
Bicycle Crunches
All-in Crunches
Leg Lifts
Russian Twists
Plank
Legs & Abs Pyramid
10 Burpees
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)
100 Crunches
For a demo of this workout follow napoletanj on Instagram!
Home Chest & Abs Workout
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!