Helping people experience success
Here’s a 20 minute accumulator workout! Follow napoletanj on Instagram for video instructions…
1-12 Superman Plank with Accumulating Pushups
1-12 Stability Ball Pushup with Accumulating Roll-ins
1-12 Burpee with Accumulating Plank-ups
1-12 Sit-up with Accumulating Russian Twists
Roll a die and do 25 reps of the matching exercise. Roll it again and do 24 reps of the matching exercise. Continue this pattern until you get down to one repetition. See the exercises for each number below!
1 – Squats
2 – Close Hands Pushups
3 – Mountain Climbers
4 – Leg Lifts with Hip Raise
5 – Lunge Jumps
6 – Plyo-Pushups
Complete 100ft of each exercise below and run 100 stairs in between each…
Walking Lunges with High Knee and Kickback
Traveling Kick Squats
Walking Reverse Lunges
Long Jump Burpees
Farmer’s Carry
Complete 60 seconds of each exercise. Take the last exercise away after each circuit until you’re left with only one minute of your first exercise.
Dead Lifts
Walking Lunges
Romanian Dead Lifts
Reverse Crunches
Plank Jacks
Dumbbell Squats
Scissor Kicks
Break this down into two-exercise supersets. Go through each superset performing 21 reps of each exercise, followed by 15 reps and then 9. Take a one to two minute break and do the same for the second superset.
T-Pushups & Walkouts with Shoulder Taps
Diamond Pushups & Plank-ups
For demonstrations of these exercises follow “napoletanj” on Instagram.
Complete the following anyway you can. For a bonus, try to finish in 45 minutes or less!
500 Hovering Kickbacks (250ea)
400 Knee Dips (200ea)
300 Squat Jumps
200 Side Kicks
100 Burpees
Go through each of these exercises performing 30 seconds of the full range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold. Once you’ve made it through the circuit take a short rest and repeat the whole thing for a 30 minute workout.
Dumbbell Curls
Narrow Pushups
Shoulder Presses
Reverse Curls
Dips
Upright Rows
Triceps Kickbacks
Leg Lifts/Flutter Kicks/Hollow Hold
This 12 Days of Christmas workout will leave you wishing your true love would’ve gotten you a partridge in a pear tree! Go through these exercises to the tune of the “12 Days of Christmas” song. Start with day one and repeat each day as you go!
1 Round of Steps
2 Kneelers
3 Plyo Push-ups
4 Lunge Jumps
5 Hovering Snow Angels
6 Triceps Dips
7 Pike Pushups
8 Curtsy Squats
9 Incline Push-ups
10 Reverse Lunges w/ High Skip
11 Half Sit-ups
12 Plank Toe Taps
Complete 4 sets of 10 of each of these tri-sets.
Plank-Ups/Plank Jacks/Mountain Climbers
Underhand Lateral Raises/Front Raises/Cross Body Front Raises
Shoulder Presses/Staggered Push-Ups/Burpees
Upright Rows/Overhead Shrugs/Reverse Flies
See how many rounds of this circuit you can get through in 30 minutes! Instead of doing these exercises in their regular form, use a set of furniture gliders or paper plates to do everything without lifting up your feet or hands. You can find demos of all these exercises by following @napoletanj on Instagram!
20 Mountain Climbers
20 Squat Jacks
20 Pushups
20 Supine Leg Curls
20 Plank Jacks