Max Rounds in 30 Minutes

situps

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 Sit-ups

20 Kettlebell Swings

20 Box Jumps

20 Pushups

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!

Playground Challenge

15 Box Jumps (onto picnic bench)

15 Plyo Pushups (on picnic bench)

15 Chin Ups (underhand)

15 Hanging Triceps Dips (bench dips if bars are unavailable)

15 Leg Lifts (on picnic bench)

Complete this circuit four times and finish with a 400m run.  Push to finish everything in less than 30 minutes.  Want an extra challenge?  Beat the trainer’s time of 28:07!

Total Body Circuit Challenge

Try to complete this total body circuit four times in 30 minutes

15 Straight Leg Dead Lifts w/ Upright Row

15 Squat Presses

25 Full Sit-Ups

25 Wide Pushups

20 Burpees