1500s Are Back!

Looking for a challenge?  See if you can finish this entire workout in 30 minutes or less.  Complete the reps in any order you choose.  The whole thing took our trainer 34 minutes, can you beat her time!?

500 Front Kicks

400 Loop Band Side Steps

300 Steps

200 Loop Band Plank Rows

100 Side Bridges

Loop Band & Kettlebell Total Body Workout

Complete 5 rounds of this circuit!  Follow “napoletanj” on Instagram for exercise demonstrations and more workouts like this! 

10 Walking Lunges with a Pulse (each side)

10 Squat Jacks

10 Plank Rows with Loop Band

10 Straight Leg Dead Lift into Lateral Squat

10 Kettlebell Toe Taps (each side)

10 Curl, Lunge, Press with Kettlebell

10 Slow Mountain Climbers with Loop Band (each side)

Total Body Circuit

Complete 2-3 rounds of this circuit with 8-20lbs dumbbells…

12 One Arm Push Presses each side

12 Renegade Rows

12 Lunges each side

12 Reverse Flies

12 Squat Presses

12 Pull-Ups (or max if you can’t get 12)

12 Dead Lifts w Shrug

 

7 Minute Abs

Add this 7 minute abs finisher to the end of your workout!  Complete 60 seconds of each exercise below.

Single Cross Body Leg Lift (60 sec each side)

Seated Flutter Kicks

Long Arm Crunches

Windshield Wipers

Weighted Reverse Crunch

Plank

Christmas Break Workout

All you need for this workout is this photo, a kettlebell or dumbbell, and a deck of cards.

Complete 10 burpees to get into the game.  Guess whether the first card in the deck is red or black.  If you guessed correctly move onto goblet squats (the next exercise on the tree).  If your guess was wrong repeat the burpees before starting the process over.  See how far down the tree you can get in 30-60 minutes.  If you get all the way down the tree complete as many rounds as possible of the abs exercises in the trunk of the tree with the remainder of your time.

Core Workout

Here’s a quick 20 minute core workout you can do without any equipment at home or in the gym.  Complete as many rounds of each circuit as possible in 6 minutes.

20 High Knees/8 Walkouts/20 Toe Touch Crunches

20 Mountain Climbers/8 Rounds of Plank Side Steps/20 Side Bridges

20 Jumping Jacks/8 Hollow Hold Leg Circles/20 Leg Lifts w/ Hip Raise

For demos of these exercises follow “napoletanj” on Instagram!

No Equipment, No Excuses!

Here’s a total body workout with no necessary equipment, which means NO EXCUSES!!  Complete 3-5 sets of the circuit below.  Good luck!

20 Sumo Squats

20 Diamond Pushups

20 Reverse Lunges with a Front Kick (10 each)

20 Burpees

20 Russian Twists

Boxing Circuit

heavy bag

Complete this 7 minute circuit 3-5 times for a great total body workout!

1 minute jump rope

3 minute heavy bag freestyle

1 minute pushups

1 minute situps

1 minute rest

Stability Ball Abs Finisher

stability ball

Add this 7-minute abs finisher to the end of your workout!  Use a stability ball for each exercise and complete each exercise for a minute.

Reverse Crunches

Roll-outs

Plank

Alternating Side Crunches on Ball

Regular Crunches on Ball

Half Bicycle Crunch (60sec each side)