500 Reps

tire flip

Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.

Jumping Jacks

Dumbbell Squats

Renegade Rows

Half Sit-Ups

Weighted Step-Ups

Single Leg Squats

Reverse Flies

Walking Lunges

Leg Lifts

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.

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)

Playground EMOM

Pullups

Complete this circuit every minute on the minute for 12 straight rounds:

5 Pull-ups

10 Reverse Lunges with a Front Kick (5 each side)

15 Mountain Climbers (each foot)

***TAKE A 3 MINUTE REST***

Complete this circuit every minute on the minute for 12 straight rounds:

5 Box Jumps (use a bench)

10 Bench Dips

15 Reverse Crunches on Bench

6-12 Progression Workout

press

Warmup: (3 rounds back to back)

6 Squat Jacks with a Press

6 Kettlebell Swings

6 One Arm Snatches each side
*
Round 1: (2 rounds back to back)
8 Jab/Cross/Around the Clock Burpees
8 Around the Clock Lunges each side
*
Round 2: (2 rounds back to back)
10 Alternating Front & Lateral Raises
10 Straight Leg Deadlift w/ Clean & Press
*
Round 3: (2 rounds back to back)
12 Standard Dumbbell Deadlifts w/ Upright Row
12 Plank Jacks w/ Alternating Staggered Push-ups
*
Round 4: (20sec on/10sec off for 8 rounds)
Bicycle Crunches
 

As Many Rounds As Possible

sumo squat

 

Set a timer for 15 minutes and complete as many rounds as you can of the circuit below.  Once the timer goes off, take a 2 minute rest and reset the timer for another 15.  In your second 15 minutes you can either try to beat your record for the first circuit, or switch to the second circuit and see how many rounds you can complete.

CIRCUIT #1

5 Sumo Squat Jumps

5 Kettlebell Swings

5 Push Presses

5 One Arm Kettlebell Snatches on each Arm

CIRCUIT #2

5 Sit-ups with a Shoulder Press

5 Dumbbell Squats

5 Plyo Pushups

5 Lunge Jumps on each Leg

Max Reps Workout

burpees

 

Set a timer for 90 seconds before you start each of the exercises below.  Do as many repetitions as possible in the allotted time and record your number of reps.  Take 30-60 seconds of rest in between exercises.   Try this workout again in a week or two and strive to beat your best!

BURPEES

SUMO SQUATS

PLANK JACKS

LEG LIFTS

PUSHUPS

UPRIGHT ROWS

BOX JUMPS

OVERHEAD TRICEPS EXTENSIONS

BAND CURLS

SITUPS

Legs and Shoulders Spectacular!

kettle

 

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!

Merry Fitness!

cartoon-santa-exercising-02

 

If your gym is closed for the holidays but you’ve overworked your gut try this “12 Days of Christmas” workout at home!  All you need is a set of 10-15 pound dumbbells.  Below, I’ve listed the exercises for each “day of Christmas”.  Perform this circuit just as you were singing the well known Christmas carol.  Start with one repetition of the day one exercise, followed by two reps of the second day’s exercise.  Repeat each previous day as you make your way through the song.  Happy Holidays & have fun!!

1 – Plyo Pushup

2 – Burpees

3 – Reverse Flies

4 – Front Raises

5 – Weighted Squat Jumps

6 – Leg Lifts w/ a Scissor Kick

7 – Full Body Crunches

8 – Mountain Climbers each leg

9 – Jumping Jacks w/ a Shoulder Press

10 – Reverse Lunges each leg

11 – Dumbbell or Kettlebell Swings

12 – One Arm Snatches on each arm

If you look at this and feel overwhelmed, consider converting to Judaism for the day and completing the “Eight Days of Chanukah”… 😉