:30 :30 :30

dumbbells

 

Go through each of these exercises performing 30 seconds of the full range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold.  Once you’ve made it through the circuit take a short rest and repeat the whole thing for a 30 minute workout.

Dumbbell Curls

Narrow Pushups

Shoulder Presses

Reverse Curls

Dips

Upright Rows

Triceps Kickbacks

Leg Lifts/Flutter Kicks/Hollow Hold

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!