Helping people experience success
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)
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.
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
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!
If your gym is closed for the holidays but you’ve overworked your gut try this “12 Days of Christmas” workout at home! All you need is a set of 10-15 pound dumbbells. Below, I’ve listed the exercises for each “day of Christmas”. Perform this circuit just as you were singing the well known Christmas carol. Start with one repetition of the day one exercise, followed by two reps of the second day’s exercise. Repeat each previous day as you make your way through the song. Happy Holidays & have fun!!
1 – Plyo Pushup
2 – Burpees
3 – Reverse Flies
4 – Front Raises
5 – Weighted Squat Jumps
6 – Leg Lifts w/ a Scissor Kick
7 – Full Body Crunches
8 – Mountain Climbers each leg
9 – Jumping Jacks w/ a Shoulder Press
10 – Reverse Lunges each leg
11 – Dumbbell or Kettlebell Swings
12 – One Arm Snatches on each arm
If you look at this and feel overwhelmed, consider converting to Judaism for the day and completing the “Eight Days of Chanukah”… 😉