Quick Abs & Cardio Routine

rope

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

Home Chest & Abs Workout

dumbbells

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!

Abs Closer

abs

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. 

Playground AMRAP

swing rows

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

12 Plank-ups

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!

Snakes at the Dam!

steps

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

100 Steps

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!

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)

500 Reps for Time

pushup

 

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!

PUSH UPS

DIPS

JUMPING JACKS

SITUPS

PLANK UPS

C-C-C-Cold Hearted Sssnnaaaake!

snake

 

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

Pushups

Half Situps

Mountain Climbers

Plank Ups

Leg Throws (with partner)

Upright Rows w/ Dumbbells