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”… 😉

Fitness Card Game

isolated-deck-of-cards

 

Looking for a quick but intense, equipment free workout?  Grab a deck of cards and try this!  Each time you draw a spade you’re going to do squats, diamonds are sit-ups, clubs are pushups, and hearts are burpees.  The number of reps you do is designated by the number on the card you have drawn.  Jacks are 11 reps, Queens are 12, Kings 13, and Aces 14.  See how quickly you can make it through the entire deck.  Don’t skip around!  You must complete the card you have drawn before you draw the next one.  Feeling confident?  Try and make it through the whole deck in under 30 minutes.  Feeling unstoppable!?  Beat the trainer’s time of 18:41!

10-100

mtn clmb

Complete the following workout from 10 to 100 and 100 all the way back down to 10.  Try to finish in less than 30 minutes for added intensity!

10 Burpees

20 Biceps Curls

30 Pushups

40 Jumping Jacks

50 Lunges (25 each side)

60 Bicycle Crunches

70 Resistance Band Rows

80 Squats

90 Mountain Climbers (45 each foot)

100 Crunches

Boot Camp Freebie

A group workout.Try this boot camp workout from Napoletan Fitness.  All you will need is an exercise mat, a 15 pound weight for women or 25 pound weight for men, and an outdoor location with a lot of steps!  We used Hoover Dam in Westerville with a staircase totaling 100 steps.

Complete 5 rounds for time in any order you choose:

Roundtrip steps

20 pushups

20 squat jacks

20 full situps

20 squat w/ upright row (10 each side. Use weight)

10 Plank ups

50 yard dash (Hold weight overhead)

Feeling tough!?  Try to beat the trainer’s time of 28:33!

 

1000 Reps Workout

pushup

 

Try this 1000 repetition workout at home or in the gym.  All you need is a medium to heavy resistance band and a place to record your repetitions.  The goal is to complete 100 total repetitions of each exercise below in 30 minutes or less.  Feel free to jump around.  You can start with any exercise and do not have to complete all 100 reps of one exercise before you move on to another.  Good luck!

Squats

Lunges

Squat Jumps

Pushups

Triceps Dips

Resistance Band Curls

Crunches

Side Crunches

Leg Lifts

Mountain Climbers (100 each foot)

15 Minute Home Workout! (No Equipment Needed)

squat

 

Next time you’re looking for a quick workout that doesn’t require any equipment, try this!

5 Full Sit-ups

10 Push-ups

15 Squats

Repeat this circuit every minute on the minute for 15 rounds.  The goal is to finish all of your rounds in 15 minutes or less, but if you fall behind it can be pretty difficult to catch back up!  Remember not to start a new round until the clock reaches a new minute.  Do your best!  It’s only 15 minutes of hard work but it’s a great way to start or finish your day! Good luck!

1500 Challenge

bag

 

Be one of the few & one of the first to complete this circuit in 30 minutes!

500 Jab/Cross Combos on the Heavy Bag or Focus Mitts

400 Bodyweight Squats

300 Crunches

200 Pushups

100 Burpees

Break down repetitions however you need to as long as all 1500 repetitions get completed.  

  • Can’t quite finish?  Total up all of your completed reps and try again next week.  Track your improvement until you can complete the entire workout in 30 minutes or less.
  • Too stubborn to quit after 30 minutes?  Keep timing yourself until you complete the workout and then try to beat your time next week.
  • Want a real challenge!??  Beat the trainer’s time of 28:54!