Helping people experience success
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!
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
Complete 100ft of each exercise below and run 100 stairs in between each…
Walking Lunges with High Knee and Kickback
Traveling Kick Squats
Walking Reverse Lunges
Long Jump Burpees
Farmer’s Carry
Complete the following anyway you can. For a bonus, try to finish in 45 minutes or less!
500 Hovering Kickbacks (250ea)
400 Knee Dips (200ea)
300 Squat Jumps
200 Side Kicks
100 Burpees
This 30 minute workout is an abs burner that keeps your heart rate up! Start with 2 minutes of jump rope followed by a minute of abs. You’ll do this for 10 sets changing your abs exercise up each round. Below are the abs exercises…
Half Sit-ups
Hip Raises
Lying Side Crunches
Toe Touch Crunches
Reverse Crunches
Bicycle Crunches
All-in Crunches
Leg Lifts
Russian Twists
Plank
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!
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
Complete 5 rounds of the circuit below. Repetitions increase for each round as follows: 4,8,16,32,64.
BURPEES
SQUAT JACKS
ALTERNATING LUNGES
STEP-UPS
MOUNTAIN CLIMBER SPRINT (AS FAST AS POSSIBLE)
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.
Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. Complete 2 repetitions of each exercise in the circuit. Once you finish the circuit start over with 4 reps of each exercise. Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2! If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!
Pushups with Hip Rotation and Side Crunch
Alternating Lunges with Lateral Raise
Seated or Standing Heel Raises
Barbell Squat Press
Dumbbell Dead Lift with Shoulder Shrug
Alternating Lunge Jumps