Workout Of the Week - "Blasted By a Kettlebell"

Hey Heat fam! Dosh here with your WOW. We are going to blast out a good total body workout, just using a single kettlebell.

Before the workout, let’s warm it up.

1 round here:

50 Plank Shoulder Taps

50 Squats

50 V-Ups

50 Arch Ups

50 Glute Bridges

Now for the workout. We’ve got 4 KB moves here, 3 rounds of each. The first three moves are unilateral, so you will hit each side each round.


10 Uni Front Loaded KB Back lunges (opposite leg goes back in the lunge)

10 Staggered Stance KB Bent Over Rows

5 KB Push Press to Windmill

30 KB Russian Twist

Enjoy my friends!



Workout Of the Week - "All About That Box"


What up Heat fam! Coach Seth here and I got a lil’ something different for you today. Simple, and ummm well it’s not easy. But it definitely is simple. Keep that pace quick, the faster you move, the faster you are done.

Equipment Required: A box or some other type of elevated surface.

Warmup: 50 Burpees for Time. I know this doesn’t sound fun...but Burpees For Bros just happened and I wanted to share a little taste of that with you all.

The Fun Part (The workout)

Ok, here’s how this is going to work: there’s a rep count and 4 exercises. Do 5 reps of each exercise (on the Step Switch, that’s per leg), then 10 of each, then 15...etc. Follow the rep count and it’s easy to keep track.

Rep Count: 5, 10, 15, 20, 15, 10, 5

Box Jump


Step Switch (think step up, but when you step up, switch which foot is on the box)

Feet Elevated Pushup