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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
Set a timer for 15 minutes and complete as many rounds as you can of the circuit below. Once the timer goes off, take a 2 minute rest and reset the timer for another 15. In your second 15 minutes you can either try to beat your record for the first circuit, or switch to the second circuit and see how many rounds you can complete.
CIRCUIT #1
5 Sumo Squat Jumps
5 Kettlebell Swings
5 Push Presses
5 One Arm Kettlebell Snatches on each Arm
CIRCUIT #2
5 Sit-ups with a Shoulder Press
5 Dumbbell Squats
5 Plyo Pushups
5 Lunge Jumps on each Leg
Set a timer for 90 seconds before you start each of the exercises below. Do as many repetitions as possible in the allotted time and record your number of reps. Take 30-60 seconds of rest in between exercises. Try this workout again in a week or two and strive to beat your best!
BURPEES
SUMO SQUATS
PLANK JACKS
LEG LIFTS
PUSHUPS
UPRIGHT ROWS
BOX JUMPS
OVERHEAD TRICEPS EXTENSIONS
BAND CURLS
SITUPS
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”… 😉
Looking for a quick but intense, equipment free workout? Grab a deck of cards and try this! Each time you draw a spade you’re going to do squats, diamonds are sit-ups, clubs are pushups, and hearts are burpees. The number of reps you do is designated by the number on the card you have drawn. Jacks are 11 reps, Queens are 12, Kings 13, and Aces 14. See how quickly you can make it through the entire deck. Don’t skip around! You must complete the card you have drawn before you draw the next one. Feeling confident? Try and make it through the whole deck in under 30 minutes. Feeling unstoppable!? Beat the trainer’s time of 18:41!
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