Perform 60 seconds of each of the exercises below. Take a 1-2 minute break at the end of each circuit and complete a total of 3 circuits.
High Knees
Triceps Dips
Seated Twists
Close Grip Bench Press
Jump Rope
Reverse Crunches
Close Hands Pushups
10-100
Complete the following workout from 10 to 100 and 100 all the way back down to 10. Try to finish in less than 30 minutes for added intensity!
10 Burpees
20 Biceps Curls
30 Pushups
40 Jumping Jacks
50 Lunges (25 each side)
60 Bicycle Crunches
70 Resistance Band Rows
80 Squats
90 Mountain Climbers (45 each foot)
100 Crunches
Max Rounds in 30 Minutes
Complete the following circuit as many times as possible in 30 minutes. Men use 15-20lbs dumbbells and a 25lbs kettlebell. Women use 10-12lbs dumbbells and a 15lbs kettlebell. Good luck!
20 Squat Presses
20 Sit-ups
20 Kettlebell Swings
20 Box Jumps
20 Pushups
24s Warm-Up for Shoulder Day
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!
Boot Camp Freebie
Try this boot camp workout from Napoletan Fitness. All you will need is an exercise mat, a 15 pound weight for women or 25 pound weight for men, and an outdoor location with a lot of steps! We used Hoover Dam in Westerville with a staircase totaling 100 steps.
Complete 5 rounds for time in any order you choose:
Roundtrip steps
20 pushups
20 squat jacks
20 full situps
20 squat w/ upright row (10 each side. Use weight)
10 Plank ups
50 yard dash (Hold weight overhead)
Feeling tough!? Try to beat the trainer’s time of 28:33!
Total Body Circuit
Shoot for 5 rounds in 30 minutes or less:
20 Step Ups
20 Pushups
20 Kettlebell Swings
20 Situps
20 Squats
1000 Reps Workout
Try this 1000 repetition workout at home or in the gym. All you need is a medium to heavy resistance band and a place to record your repetitions. The goal is to complete 100 total repetitions of each exercise below in 30 minutes or less. Feel free to jump around. You can start with any exercise and do not have to complete all 100 reps of one exercise before you move on to another. Good luck!
Squats
Lunges
Squat Jumps
Pushups
Triceps Dips
Resistance Band Curls
Crunches
Side Crunches
Leg Lifts
Mountain Climbers (100 each foot)
Crush Your Legs and Butt!
The following workout isn’t for the faint of heart! If you need modifications comment below or send me an email at jnapoletan@gmail.com.
12 HEAVY Dumbbell Squats (20lb dumbbells or higher)
10 (slightly lighter) Dumbbell Squats (decrease weight by 5-10lbs)
Decrease weight by 5-10lbs again and perform 3 back to back sets of 8, 6, and 4 Dumbbell Squats holding the last rep of each set in a squat position for a 10 count
Next, superset 4 sets of 24 Walking Lunges with 4 sets of 12 box jumps. Use 10-15lb weights for the walking lunges.
After that, create a 3 station circuit that includes Bulgarian Split Squats, Kettlebell Swings, and Straight Leg Dead Lifts. Use 10-15lb dumbbells for the split squats and dead lifts and use a 15-25lb kettlebell for the swings. Complete 4 sets of 12 reps at each station. Perform these exercises in the form of a non-stop circuit.
Finally, finish up with a Weighted Wall Sit (20lbs) until failure. Take a 10 second break, max, and repeat your Weighted Wall Sit with 10lbs. Take another short break, 10 seconds or less, and complete a final Wall Sit without weight until failure.
If you made it through that you’re awesome! Hopefully you don’t lose any friends tomorrow from walking like you have a peg leg…Just tell ’em it’s “swag”.
15 Minute Home Workout! (No Equipment Needed)
Next time you’re looking for a quick workout that doesn’t require any equipment, try this!
5 Full Sit-ups
10 Push-ups
15 Squats
Repeat this circuit every minute on the minute for 15 rounds. The goal is to finish all of your rounds in 15 minutes or less, but if you fall behind it can be pretty difficult to catch back up! Remember not to start a new round until the clock reaches a new minute. Do your best! It’s only 15 minutes of hard work but it’s a great way to start or finish your day! Good luck!
C-C-C-Cold Hearted Sssnnaaaake!
Try this snake style workout next time you’re ready for a challenge! Complete 60 seconds of the first exercise. Move on to the second exercise and complete 60 seconds followed by 60 more seconds of the first. Each time you finish the first exercise add a new one on and complete 60 seconds of each exercise in the line. You’ll be sure to work up a sweat and burn a good amount of calories with this circuit!
Squat Jacks w/ a Dumbbell Shoulder Press
Pushups
Half Situps
Mountain Climbers
Plank Ups
Leg Throws (with partner)
Upright Rows w/ Dumbbells