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40 Squats w/ Side Kick
30 Single Leg Heel Raises
20 Curtsy Squats w/ Regular Squat Between Reps
10 Single Leg Romanian Dead Lifts (each leg)
40 Reverse Lunges w/ Back Kick
30 Squat Jacks
20 Side Bridges w/ Hip Abduction
10 Glute Bridges
Repeat the entire circuit 2-3x in 30 minutes.
Complete the Napoletan Fitness Fit Legs Challenge!
100 Dumbbell Squats
90 Jumps w/ Jump Rope
80 Standing Hip Abductions (40 each leg) with heavy band
70 Reverse Lunges (35 each leg)
60 Jumping Jacks
50 Hip Rotations or “Fire Hydrants” on hands and knees (25 each leg)
40 Standing Hip Adductions (20 each leg) with heavy band
30 Dumbbell Deadlifts
20 Squat Jumps
10 Leg Curls with human resistance (sub heavy straight leg deadlifts if you don’t have a workout partner)
Complete the circuit below by performing each exercise for 45 seconds and taking 15 seconds of rest before you start the next…
Plyometric Pushups
High Knees
Reverse Flies
Mountain Climbers
Lateral Raises
Burpee Jacks
Plank Rows
15 Box Jumps (onto picnic bench)
15 Plyo Pushups (on picnic bench)
15 Chin Ups (underhand)
15 Hanging Triceps Dips (bench dips if bars are unavailable)
15 Leg Lifts (on picnic bench)
Complete this circuit four times and finish with a 400m run. Push to finish everything in less than 30 minutes. Want an extra challenge? Beat the trainer’s time of 28:07!
Try to complete this total body circuit four times in 30 minutes
15 Straight Leg Dead Lifts w/ Upright Row
15 Squat Presses
25 Full Sit-Ups
25 Wide Pushups
20 Burpees
Try this workout at home or in the gym. It only takes 10 minutes and it’s sure to burn some calories and work your upper body.
5 Dumbbell Shoulder Presses (10-25lbs)
10 Pushups
15 Bicycle Crunches Each Side
Repeat this circuit every minute on the minute for 10 minutes straight. If you get behind just continue to complete the circuits until you’ve finished all ten. Good luck!
Try to complete 25 of each exercise followed by 20 of each and then 15 of each in under 15 minutes. Athletes shoot for under 12 minutes. Good luck!
HANG CLEANS
SQUAT JACKS
FULL SITUPS WITH A TWIST
Complete this 6 exercise circuit as many times as possible in 30 minutes. All you will need is a kettlebell of moderate weight and a heavy resistance band.
25 Kettlebell Swings
10 Forward & Back Bodyweight Lunges on Each Leg
25 Bodyweight Squat Jumps
15 Side Steps with Resistance Band on Each Leg
15 Burpee Jacks
25 Sumo Squats with Kettlebell
Beginners should use lighter weights and shoot to make it through the circuit two to three full times. Intermediate lifters should shoot to make it through this entire circuit three to four times with a heavier weight. Advanced athletes should challenge themselves to complete five full circuits in thirty minutes or less. Good luck!