Home Chest & Abs Workout

dumbbells

All you need for this workout is a moderate set of dumbbells and a stability ball.  Get a great chest pump in less than 30 minutes and top it all off with a stability ball abs circuit!

You’re going to do 5 sets of this circuit changing the duration of your cardio by 10 seconds each round…

5 Wide Pushups

5 Regular Pushups

5 Close Pushups

5 Plyo Pushups

Cardio: Sprint in Place (:10/:20/:30/:20/:10)

Once you’ve made it through the circuit above 5 times take a short rest and do the same for the circuit below…

5 Wide Chest Press

5 Regular Chest Press

5 Incline Chest Press

5 Chest Flies

Cardio: Plank Jacks (:10/:20/:30/:20/:10)

Finish this all off with 3 different plank variations on the stability ball.  Hold each variation for 30 seconds before moving to the next.  After you’ve finished all 3 take a small rest and repeat this 2 more times!

Playground AMRAP

swing rows

Complete as many rounds of this circuit as possible in 30 minutes…

12 Walkouts with Narrow Push-ups

12 Resistance Band Curls

20 High Toe Taps

12 Inverted Rows on Swing

12 Plank-ups

20 All-in Crunches

12 Bench Dips

12 Ab Rollouts

20 Decline Push-ups

For a video demonstration of this workout follow napoletanj on Instagram!

Snakes at the Dam!

steps

Head to your closest dam and try this snake style workout!  Complete the first exercise followed by the second exercise then back to the first.  Add a new exercise each time you complete a circuit.  Ladies will need 8-15 pound dumbbells and guys will need 12-20 pound dumbbells.  If you don’t have access to dam steps you can do this on your stairs at home.

12 Arnold Presses

12 Bent Arm Lateral Raises

12 Crunch & Punch

100 Steps

12 Underhand Cross Body Front Raises (each side)

12 Upright Rows

12 Weighted Toe Touch Crunches

1 Hill Sprint

For a video demo of this workout follow napoletanj on Instagram.  Good luck!

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)

Accumulator Arms

arm flex

Looking for a killer arms workout with increasing intensity?  Try this accumulator style workout!  This workout is timed and the only equipment needed is a 10-15 pound medicine ball and a heavy resistance band.  Complete the first exercise for 30 seconds followed by 30 seconds of rest.  Immediately after your rest period go back to 30 more seconds of the first exercise directly followed by 30 seconds of the next exercise and then 30 more seconds of rest.  Continue to add an exercise to each circuit BEFORE finishing with 30 seconds of rest.  You should be aiming to do as many repetitions as possible without losing form.  Good luck!

Medicine Ball Slams

Narrow Pushups

Resistance Band Curls

Burpees

Overhead Triceps Extension (Use Medicine Ball)

Reverse Band Curls

Dips

Plank Ups

Leg Lifts

500 Reps for Time

pushup

 

Complete 100 repetitions of each of the exercises below any way that you can.  Break up reps into smaller sets and move from exercise to exercise rather than resting.  Set a timer and see how quickly you can complete all 500 repetitions!

PUSH UPS

DIPS

JUMPING JACKS

SITUPS

PLANK UPS

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!

24s Warm-Up for Shoulder Day

24

Next time you hit the gym for shoulders give this warm-up a try!

6 Barbell Clean & Press

6 Barbell Upright Rows

6 Staggered Plyo-Pushups

6 Kettlebell Swings

Perform all exercises back-to-back and then repeat 2 more times with 60 seconds rest in between each circuit.  Proceed with your normal shoulder workout!