Tag: Lower Body

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Crush Your Legs and Butt!

butt

The following workout isn’t for the faint of heart!  If you need modifications comment below or send me an email at jnapoletan@gmail.com.

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”.

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Tighten Up Your Thighs and Butt!

butt

 

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.

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Fit Legs Challenge

deadlift

 

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)

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Legs and Shoulders Circuit

free weightTry 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

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Lower Body Challenge

 

Complete this 6 exercise circuit as many times as possible in 30 minutes.  All you will need is a kettlebell of moderate weight and a heavy resistance band.

25 Kettlebell Swings

10 Forward & Back Bodyweight Lunges on Each Leg

25 Bodyweight Squat Jumps

15 Side Steps with Resistance Band on Each Leg

15 Burpee Jacks

25 Sumo Squats with Kettlebell

Beginners should use lighter weights and shoot to make it through the circuit two to three full times.  Intermediate lifters should shoot to make it through this entire circuit three to four times with a heavier weight.  Advanced athletes should challenge themselves to complete five full circuits in thirty minutes or less.  Good luck!

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A New Format For Your Workouts

Looking for a way to add change to your routine?  Consider implementing this new format into your next workout.  Take anywhere from six to ten exercises of your choice and create a timed circuit.  Spend one minute doing each exercise until you’ve completed the entire circuit.  Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again.  Continue this pattern until you get down to the last exercise.  Complete that exercise alone for one minute and finish with a cool down and stretch!

For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less.  Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both.  This can be completed as an upper, lower, core, or total body workout.  Good luck!

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The 500 Challenge

Consider modeling your next workout with this blueprint.  Decide whether you want to do a total body workout or just one or two muscle groups.  Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick.  If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set.  You may up your weight if it feels too easy, but do not go down in weight if you can help it.  Once you finish your 10 exercises you will have done 500 repetitions.  For added intensity shoot to finish this workout in 30 minutes or less.  Good luck!

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Lower Body Circuit

Complete this lower body circuit as quickly as possible without sacrificing good form.  Take a two minute rest and start again with a goal of beating your original time.  Rest for two more minutes and complete the entire circuit again shooting for your best time yet!  All you will need is a set of dumbbells and an optional kettlebell.  Female beginners should start with 10 pound weights and work their way up.  Male beginners and experienced females should try this circuit with 15-20 pound weights.  Intermediate men and advanced women should complete the circuit with 25 pound weights.  More advanced men should try 35-45 pound weights.  Choose a weight that is challenging but reasonable.

25 Squat Jumps (no weight)

10 Alternating Lunges w/ a Twist on Each Leg (one weight)

15 Sumo Squats (one weight)

20 High Knees on Each Leg (no weight)

15 Dead Lifts (with both dumbbells)

25 Kettlebell or Dumbbell Swings (one weight)

10 Burpee Jacks

Looking to set the bar high?  Beat the trainer’s best time of 3:56!  Good luck!! 🙂

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10 Minute Kettlebell Circuit

Grab a 10-25 pound kettlebell depending on your fitness level and try this 10 minute circuit.  Perform each exercise for 60 seconds and try to complete the entire circuit without stopping.  Take a 2-4 minute rest and then repeat the circuit again.  To add intensity perform a series of abs exercises during your rest period.  Not only is this a stellar legs and shoulders workout, but it’s a great way to get some cardio in without having to use those monotonous machines.  Good luck!  
Single Arm Clean & Press (60 sec each arm)
Single Arm Swings (60 sec each arm) 
Sumo Squat with Single Arm High Pulls (60 sec each arm)
Alternating Lunges with One Arm Press (60 sec total)
Single Arm Snatches (60 sec each arm)
Front Raises with Burpee (60 sec total)