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.
Romanian Dead Lifts
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
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.
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
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 Supine Leg Curls
20 Plank Jacks
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
Reverse Lunge w/ Front Kick
Box or Step Jump
Pulsing Kickbacks on all Fours
This workout is as simple as follows:
7 exercises…7 reps…7 rounds!
LYING REVERSE BAND CURLS
BARBELL BAND 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…
Lying Side Crunches
Toe Touch Crunches