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Add this short abs circuit to the end of your workout or do it on a day where you’ve only got 10-15 minutes of free time to workout!
Hanging Leg Raises
Standing Side Crunches
Full Sit-up with a Twist
Complete 25 of each, followed by 20 of each, then 15.
Complete as many rounds of this circuit as possible in 30 minutes…
12 Walkouts with Narrow Push-ups
12 Resistance Band Curls
20 High Toe Taps
12 Inverted Rows on Swing
12 Plank-ups
20 All-in Crunches
12 Bench Dips
12 Ab Rollouts
20 Decline Push-ups
For a video demonstration of this workout follow napoletanj on Instagram!
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!
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 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
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
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
250 Push-ups
250 Sit-ups
Complete all 500 reps in 30 minutes any way you can!
Staggered Pushup
Complete 25-50 of these on each side throughout the day. For higher intensity alternate after every repetition.
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