Complete the following anyway you can. For a bonus, try to finish in 45 minutes or less!
500 Hovering Kickbacks (250ea)
400 Knee Dips (200ea)
300 Squat Jumps
200 Side Kicks
All you need for this workout is a timer and legs! Complete 8 rounds of each exercise below performing 20 seconds of work followed by 10 seconds of rest for each round. This style of workout is known as Tabata and it’s a lot tougher than it sounds. Good luck!
Sumo Squats on your Toes
Reverse Lunge w/ Front Kick
Box or Step Jump
Pulsing Kickbacks on all Fours
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!
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.
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!
The following workout isn’t for the faint of heart! If you need modifications comment below or send me an email at firstname.lastname@example.org.
12 HEAVY Dumbbell Squats (20lb dumbbells or higher)
10 (slightly lighter) Dumbbell Squats (decrease weight by 5-10lbs)
Decrease weight by 5-10lbs again and perform 3 back to back sets of 8, 6, and 4 Dumbbell Squats holding the last rep of each set in a squat position for a 10 count
Next, superset 4 sets of 24 Walking Lunges with 4 sets of 12 box jumps. Use 10-15lb weights for the walking lunges.
After that, create a 3 station circuit that includes Bulgarian Split Squats, Kettlebell Swings, and Straight Leg Dead Lifts. Use 10-15lb dumbbells for the split squats and dead lifts and use a 15-25lb kettlebell for the swings. Complete 4 sets of 12 reps at each station. Perform these exercises in the form of a non-stop circuit.
Finally, finish up with a Weighted Wall Sit (20lbs) until failure. Take a 10 second break, max, and repeat your Weighted Wall Sit with 10lbs. Take another short break, 10 seconds or less, and complete a final Wall Sit without weight until failure.
If you made it through that you’re awesome! Hopefully you don’t lose any friends tomorrow from walking like you have a peg leg…Just tell ’em it’s “swag”.
Complete the Napoletan Fitness Fit Legs Challenge!
100 Dumbbell Squats
90 Jumps w/ Jump Rope
80 Standing Hip Abductions (40 each leg) with heavy band
70 Reverse Lunges (35 each leg)
60 Jumping Jacks
50 Hip Rotations or “Fire Hydrants” on hands and knees (25 each leg)
40 Standing Hip Adductions (20 each leg) with heavy band
30 Dumbbell Deadlifts
20 Squat Jumps
10 Leg Curls with human resistance (sub heavy straight leg deadlifts if you don’t have a workout partner)