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!
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”… 😉
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!
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!
20 Biceps Curls
40 Jumping Jacks
50 Lunges (25 each side)
60 Bicycle Crunches
70 Resistance Band Rows
90 Mountain Climbers (45 each foot)
Complete the following circuit as many times as possible in 30 minutes. Men use 15-20lbs dumbbells and a 25lbs kettlebell. Women use 10-12lbs dumbbells and a 15lbs kettlebell. Good luck!
20 Squat Presses
20 Kettlebell Swings
20 Box Jumps
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:
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!
Shoot for 5 rounds in 30 minutes or less:
20 Step Ups
20 Kettlebell Swings
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!
Resistance Band Curls
Mountain Climbers (100 each foot)
Next time you’re looking for a quick workout that doesn’t require any equipment, try this!
5 Full Sit-ups
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!
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
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!