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All you need for this workout is a timer and legs! Complete 8 rounds of each exercise below performing 20 seconds of work followed by 10 seconds of rest for each round. This style of workout is known as Tabata and it’s a lot tougher than it sounds. Good luck!
Sumo Squats on your Toes
Squat Jumps
Reverse Lunge w/ Front Kick
Box or Step Jump
Pulsing Kickbacks on all Fours
Deep Squats
This workout is as simple as follows:
7 exercises…7 reps…7 rounds!
HAMMER CURLS
INCLINE CURLS
LYING REVERSE BAND CURLS
CONCENTRATION CURLS
BARBELL BAND CURLS
PREACHER CURLS
REVERSE BARBELL CURLS
This 30 minute workout is an abs burner that keeps your heart rate up! Start with 2 minutes of jump rope followed by a minute of abs. You’ll do this for 10 sets changing your abs exercise up each round. Below are the abs exercises…
Half Sit-ups
Hip Raises
Lying Side Crunches
Toe Touch Crunches
Reverse Crunches
Bicycle Crunches
All-in Crunches
Leg Lifts
Russian Twists
Plank
10 Burpees
20 Jumping Jacks w/ Kettlebell Press
30 Resistance Band Kickbacks
40 Bulgarian Split Squats (20/side)
50 High Knees
60 Weighted Pelvic Tilts
70 Goblet Squats
80 Resistance Band Walking Hip Abduction
90 Second One-Legged Plank (45s/side)
100 Crunches
For a demo of this workout follow napoletanj on Instagram!
All you need for this workout is a moderate set of dumbbells and a stability ball. Get a great chest pump in less than 30 minutes and top it all off with a stability ball abs circuit!
You’re going to do 5 sets of this circuit changing the duration of your cardio by 10 seconds each round…
5 Wide Pushups
5 Regular Pushups
5 Close Pushups
5 Plyo Pushups
Cardio: Sprint in Place (:10/:20/:30/:20/:10)
Once you’ve made it through the circuit above 5 times take a short rest and do the same for the circuit below…
5 Wide Chest Press
5 Regular Chest Press
5 Incline Chest Press
5 Chest Flies
Cardio: Plank Jacks (:10/:20/:30/:20/:10)
Finish this all off with 3 different plank variations on the stability ball. Hold each variation for 30 seconds before moving to the next. After you’ve finished all 3 take a small rest and repeat this 2 more times!
Complete 100 reps of each exercise any way you can!
Squat Jacks
Pike Pushups
Hovering Hydrants
Shoulder Taps
Leg Lifts with a Hip Raise
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!
Complete 10 reps of each exercise in this circuit and then repeat the circuit for a total of 5 rounds.
Jumping Jacks
Dumbbell Squats
Renegade Rows
Half Sit-Ups
Weighted Step-Ups
Single Leg Squats
Reverse Flies
Walking Lunges
Leg Lifts
Tire Flips (Sub dead lifts if you don’t have tire access)
Women use 10-20 pound dumbbells.
Men use 15-25 pound dumbbells.
To see a video demo of this workout follow napoletanj on Instagram.