Workout Of the Week - "Dumbbell or FUNbell?"


What’s up HEAT fam 🤙🏻Coach Seth here, and I’ve got a fun lil circuit for you this week. And here’s my favorite part...all you need is a dumbbell. That’s right. One dumbbell.

This is a super simple workout, and it combines a couple of exercises that you’re already familiar with.

Here’s how it’s going to work, I have a quick warmup for you. Then you are going to start the real fun.


Go through this little progression two times, just to get the blood moving and your joints warm. Take your time on the first round, and then pick up the speed for the second time through.

30 Pushups

30 Sit-ups

30 Squats

All right, we have that out of the way, so it’s time to go over this circuit. I’m going to give you 5 exercises, 10 reps of each, and your goal is to get through the list as many times as possible in 15 minutes.

10 Burpees

10 DB Snatch to Lunge (5 on each side.)

10 DB Front Squats (Hold DB in the front rack on one side, perform 10 reps, switch sides and repeat.)

10 V Presses (Hold the DB in both hands, balance your weight seated on your butt, with your legs up and upper body held at the same angle so you are shaped like a “V” and press straight up.)

10 Broad Jumps (Load up in an athletic stance and jump as far as you can, soften the landing as much as possible and stay light on your feet.)



Workout Of the Week - "Sweatin' the New Year In!"


Happy New Year HEAT family!!! Lil Sarah here with the first WOW of the year for ya.

This one is designed to get you moving at a pace that you can continue at without taking rest in between drills. That means you won’t want to go 100%. Take it at 60-75%, then see how many rounds you can get in without having to stop.

There are 10 exercises. You’ll do 10 reps of each exercise. Now for the fun part… Pick a number between 1 - 5.

Did you do it??

That number is how many rounds of the 10x10 you are going to do! Hooray! There are only two drills listed as being weighted, but feel free to add weight anywhere else you would like an added challenge.

Let’s get to it. Do a 5 minute jog / run / row / bike before getting started.

1- Lunges (each leg)

2- Tricep pushups

3- Bicycle setups (each side)

4- Lateral lunges (each leg)

5- Plank ups

6- V-ups

7- Curtsy lunge (each leg)

8- Back extension lat pull (When lying on your stomach and doing the back extension, bring your elbows back towards your spine - engaging your latissimus dorsi.)

9- Weighted crunches

10- Weighted squat jump