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Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.
Jumping Jacks
Dumbbell Squats
Renegade Rows
Half Sit-Ups
Weighted Step-Ups
Single Leg Squats
Reverse Flies
Walking Lunges
Leg Lifts
Tire Flips (Sub dead lifts if you don’t have tire access)
Women use 10-20 pound dumbbells.
Men use 15-25 pound dumbbells.
To see a video demo of this workout follow napoletanj on Instagram.
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Complete this circuit 3 times performing 60 seconds of each exercise. Take a 2 minute break between circuits.
Prisoner Lunges
Squat Jumps
Side Kicks
Long Jumps
Kneelers
Lunge Jumps
Sumo Squats
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)
Complete this circuit every minute on the minute for 12 straight rounds:
5 Pull-ups
10 Reverse Lunges with a Front Kick (5 each side)
15 Mountain Climbers (each foot)
***TAKE A 3 MINUTE REST***
Complete this circuit every minute on the minute for 12 straight rounds:
5 Box Jumps (use a bench)
10 Bench Dips
15 Reverse Crunches on Bench
Warmup: (3 rounds back to back)
6 Squat Jacks with a Press
6 Kettlebell Swings
Can you complete 5 rounds of this total body circuit in 30 minutes?
50 Successful Rope Skips
40 Yard Dash
30 Narrow Pushups
20 Alternating Dumbbell Curls
10 Bar Over Burpees
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
Set a timer for 15 minutes and complete as many rounds as you can of the circuit below. Once the timer goes off, take a 2 minute rest and reset the timer for another 15. In your second 15 minutes you can either try to beat your record for the first circuit, or switch to the second circuit and see how many rounds you can complete.
CIRCUIT #1
5 Sumo Squat Jumps
5 Kettlebell Swings
5 Push Presses
5 One Arm Kettlebell Snatches on each Arm
CIRCUIT #2
5 Sit-ups with a Shoulder Press
5 Dumbbell Squats
5 Plyo Pushups
5 Lunge Jumps on each Leg
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