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
A New Format For Your Workouts
Looking for a way to add change to your routine? Consider implementing this new format into your next workout. Take anywhere from six to ten exercises of your choice and create a timed circuit. Spend one minute doing each exercise until you’ve completed the entire circuit. Upon completion of the first round, eliminate the first exercise that you did and complete the rest of the circuit again. Continue this pattern until you get down to the last exercise. Complete that exercise alone for one minute and finish with a cool down and stretch!
For added intensity, shoot to complete 7 exercises in 30 minutes or less, or 10 exercises in 60 minutes or less. Also take into consideration whether you want to make the circuit strength or cardio based or if you want to include both. This can be completed as an upper, lower, core, or total body workout. Good luck!
The 500 Challenge
Consider modeling your next workout with this blueprint. Decide whether you want to do a total body workout or just one or two muscle groups. Choose 10 different exercises that fit into your routine for the day and then complete one set of 50 repetitions for each exercise. Choose your weights wisely and stick with what you pick. If you can’t complete 50 reps at once then take as many small breaks as needed until you finish your set. You may up your weight if it feels too easy, but do not go down in weight if you can help it. Once you finish your 10 exercises you will have done 500 repetitions. For added intensity shoot to finish this workout in 30 minutes or less. Good luck!
Try This New Bodyweight Workout!
Complete this new bodyweight workout for time and then repeat 2-4 more rounds to see if you can do better. Check this and other workouts out on Pinterest.
Incorporate the Bosu Ball During Your Next Workout!
If you’re looking for a way to switch things up in the gym consider incorporating a BOSU ball into your regular lifting routine. You can stand on either side of a BOSU and perform curls, triceps extensions, shoulder presses and more while getting a great core workout at the same time! You can lay flat on the rounded side of the BOSU and complete chest presses and flies, or you can perform plank holds and pushups with your hands and/or feet/knees on a BOSU ball for increased difficulty. Try crunches on the BOSU for increased abs strength, or simply practice balancing on a BOSU with one foot at a time to strengthen weak ankles. Lunges and squats can be performed on a BOSU ball as well, and the possibility for cardio and plyometrics on a BOSU are endless.
Next time you’re in the gym give it a shot. Incorporating the BOSU is a great way to enhance muscle confusion as well as build core strength and stability. If you feel as if you’re in the habit of doing the same exercises all the time, add a BOSU to your routine for a slight change in intensity!
Another Total Body Workout to Try!
When you’re doing a total body workout, it’s always best to start with the largest muscle group and work your way down. For that reason, we’ll start with legs and glutes by completing 15 bulgarian split squats on each side. Be sure to keep your front foot far enough out front so that your knee stays behind your toe as you dip down. You’re going to complete two sets of these on each side practicing active rest between sets by performing 30 seconds of mountain climbers.
Following your second set of split squats, go right into walking lunges with a twist. Be sure to twist toward the leg you step with. Complete 10 lunges on each side followed by 15 jumping jacks and 10 more walking lunges on each leg.
Move right into 15 chest flies lying flat on your back. Use a stability ball rather than a bench for increased core work. Complete a set of 10 burpees with a pushup in between your two sets of chest flies.
When you finish your second set of flies it’s time to move onto an upper back exercise. Complete two sets of 15 single arm dumbbell rows with each arm. Keep your core engaged throughout this exercise and complete 30 seconds of left, right punches with five to ten pound weights in between your two sets.
Now it’s time for some shoulder work. Complete two sets of 15 upright rows with a set of dumbbells. Be sure to keep your elbows out and pull the weights all the way up to your chin each time. Complete a set of 25 regular crunches between your two sets.
Continue on to two sets of 15 triceps kickbacks from the plank position. Be sure to complete 12 repetitions with each arm during both sets. Roll over onto your back and complete 25 straight leg lifts with your hands under your butt in between sets.
Finish up with two sets of 15 lying biceps curls with a resistance band or cable. Complete 25 crunches bringing your right elbow toward your left knee and vice versa in between sets. You’ve just completed a pretty challenging total body workout, give yourself some credit!!
30 Minute Total Body Workout
Perform 60 seconds of squat jumps. If you cannot handle the impact substitute regular squats.
Move right into 60 seconds of pushups keeping your hands wider than your shoulders.
Next, use a heavy resistance band to perform a minute of squats into low rows.
Move on to 60 seconds of plank ups. Add a regular pushup to the up position each time for an extra challenge.
Following your plank ups, complete 60 seconds of bench dips for your triceps. Try keeping your legs straight during this exercise. If you reach fatigue before the end of your minute, try to continue the dips with bent knees.
Standing with both feet on a moderate resistance band or one foot on a heavy resistance band, move right into a minute of curls. The key to this exercise is control. Make sure you’re not letting the band snap back down too quickly. Keep a nice, steady motion throughout the entire set.
Spike your heart rate with a minute of burpees. This is the fun part!
Finish up with a minute of bicycle crunches making sure to straighten your opposite leg completely out with each repetition.
Take a two minute rest and repeat the circuit two more times.
My Top 5 Stability Ball Exercises
After a recent inquiry about what exactly can be done with a stability ball, I’ve decided to post five of my favorite exercises and a couple of tips that will help you incorporate core work into your total body routine. Aside from the exercises listed below, remember that you can use a stability ball as a flat bench or an incline bench. Try exercises like the chest press lying flat on your ball for a good way to engage your core!
#1 STABILITY BALL SQUAT
This is a pretty easy exercise and a good way for people with suffering knees to strengthen their thighs and glutes. Notice how this guy is keeping his knees behind his toes and practicing good posture by keeping his back straight. It is not necessary to bend your knees any further than 90 degrees. I would emphasize that suggestion if you consider yourself to have bad knees.
If this version of the exercise is too easy for you, consider holding dumbbells to increase the intensity. Still too easy? Consider adding a front raise or curl to your squat on the way down or a shoulder press on the way up.
#2 STABILITY BALL CRUNCHES
Using a stability ball to do standard crunches is one way to add some variety to your core workout. While standard crunches tend to isolate your upper abdomen, balancing on a stability ball forces your entire core to stay engaged.
Try this exercise without the weight first. If you feel confident remaining stable on the ball you can increase the intensity of your crunches by holding a weight behind your head or above your chest. You may also choose to bring your elbow toward your opposite knee to include your obliques in the exercise. Finally, you may try placing your feet flat on a wall rather than flat on the ground to challenge your core even more!
#3 STABILITY BALL PUSHUPS
This exercise is a little more challenging. I would suggest starting with your thighs on the ball rather than your feet. As you gain strength and confidence move the ball back to your knees, shins, feet, and finally toes. The wider you keep your hands the more of a chest workout you will get. The closer you keep your hands the more you work your triceps. Keep in mind that the chest muscles are much larger than the triceps muscles. For that reason, wider hands make for easier pushups.
Want to try something different even more challenging? Keep your feet on the ground and your hands on the stability ball. Complete a set of pushups this way, but not until you feel ready strength wise.
#4 STABILITY BALL GLUTE RAISES
For a great glute and hamstring workout try these out. Ideally, you want to keep your hips raised through an entire set. If that’s too difficult for you, start by raising your hips for each repetition and work up. To make this exercise more difficult try keeping one foot on the ball while raising the other straight up into the air.
#5 STABILITY BALL ROLL-INS
For an advanced way to work your lower abs and entire core try these. Looking for a way to make these tougher? Try keeping your legs straight and rolling the ball in with a pike rather than a tuck. Think I’m crazy? Okay, just try adding a pushup between every rep. 🙂
Hope this was helpful! If there is something you’re interested in learning more about email me at Jess@napfitpt.com. You might end up making the blog!