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.
Complete this circuit 3 times performing 60 seconds of each exercise. Take a 2 minute break between circuits.
Complete 5 rounds of the circuit below. Repetitions increase for each round as follows: 4,8,16,32,64.
MOUNTAIN CLIMBER SPRINT (AS FAST AS POSSIBLE)
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”.
40 Squats w/ Side Kick
30 Single Leg Heel Raises
20 Curtsy Squats w/ Regular Squat Between Reps
10 Single Leg Romanian Dead Lifts (each leg)
40 Reverse Lunges w/ Back Kick
30 Squat Jacks
20 Side Bridges w/ Hip Abduction
10 Glute Bridges
Repeat the entire circuit 2-3x in 30 minutes.
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)
Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. Complete 2 repetitions of each exercise in the circuit. Once you finish the circuit start over with 4 reps of each exercise. Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2! If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!
Pushups with Hip Rotation and Side Crunch
Alternating Lunges with Lateral Raise
Seated or Standing Heel Raises
Barbell Squat Press
Dumbbell Dead Lift with Shoulder Shrug
Alternating Lunge Jumps
Check out this website for 25 Must-Try Medicine Ball Exercises! Get the proper sized ball and get to work!!