21, 15, 9 Upper Body

t push

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.

:30 :30 :30



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


Upright Rows

Triceps Kickbacks

Leg Lifts/Flutter Kicks/Hollow Hold

12 Days of Christmas 2017!


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

Glider Workout


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

Tabata Legs


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

Quick Abs & Cardio Routine


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