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Workout Of the Week - "Plyo Central!"

What's up HEAT familia! Coach Greg, comin' atcha with the next HEAT WOW. Plyometric workouts increase power, recruit more muscle fibers and decrease the chance of injury by teaching the body to absorb impact more efficiently. 

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This week is "Plyo Central!"

Equipment Needed: Body Weight, bench or chair and moderate dumbbells 

How long: 35-50 min

Warm Up: 5 min cap
50 High Knees
40 Jumping Jacks
30 Shoulder Taps
20 V-Ups
10 Blast Off Push Ups (Childs Pose -Push Up)
5 Superman Burpees (Low Bk Ext, Chest down to floor, hand release and then to burpee) 

Format: (4 BW Drills/ 4 DB Drills) 4 Rounds, 45 Minute Cap. 16 Reps BW/ 12 Reps DB's. 
15 second break between drills. 

Body Weight
1. Lateral Plyo Push Ups (side-side)
2. Kick Thru's (high plank position)
3. Donkey Kicks
4. Bench/ Chair Dips w/ hand release or pistol lunge

Dumbbells
1. Jumping Jack Press
2. Knee Tuck To Plank Row (high plank position)
3. Push Up Rotation Press
4. Burpee Clean-Press

Enjoy!!!! - Coach G

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MEMBER SPOTLIGHT - Kaitlin M.

When it comes to motivation to workout, we all need a little something to get us going. HEAT family member, Kaitlin, found motivation in challenging herself to do things she had never done before. Here's her story, full of positivity and motivation.

"Determination, perseverance, and a positive attitude can completely change your mindset in any situation. In my case, I found that the struggle was not real enough when I was working out. I went through the motions during workouts, but was not giving it 110%. When trainers would turn their backs, I would catch myself taking a little break (whoops). I never really pushed myself to my limit. Thankfully, I realized something needed to change. I wanted to push myself mentally and physically, and I decided an obstacle course race was the perfect target; so I set my goal: Spartan Sprint- May 21, 2017. This gave me three months to get myself back into the groove of things. I didn't care about the time I got, I didn't care about how many penalties I had to do for skipping an obstacle, all that mattered to me was that I gave it my all and made it to the finish line. 

My favorite book, Above the Line by Urban Meyer talks about his 10-80-10 rule. Ten percent of people strive to go above and beyond all the time, whereas eighty percent of people do good work, are reliable, but do not put in the extra effort. Then there is the last ten percent that represents people who do not try and there is no hope to improving their work ethic. Throughout my entire journey, this rule kept resonating in my mind, “I’m tired of being in the eighty percent, I want to be in the top ten.”

This is really when my mindset changed. I worked hard to better myself for the race. I started training two to three times a day, six days a week. Everyone at Heat has been so supportive! I feel like I make new friends every time I go to class. Each day I would come in, work my butt off, and leave feeling accomplished. As the sign in the gym says, “Wake up, kick ass, repeat.” Whether my goal was to push through the full twenty seconds of Tabata, add more weight to the barbell, or run around the block without stopping, I just kept pushing myself. I struggled to get over the 6 foot wall on my own, but I never gave up. I would run hard, try to do taller boxer jumps, work on my grip strength, all with the hopes of reaching my goal and making it over the wall. This past Friday, I was able to get over not only the 6 foot wall, but also the 8 foot wall. It may have taken me five months, but the feeling of accomplishment was well worth it in the end. Throughout my journey, my only goal has been to better myself. 

As my strength and endurance improved, so did my positivity. I was more apt to eat an apple over ice cream (my weakness) and I started becoming more organized in life in altogether. All of these positive notions came from a little voice in my head telling me to set a fitness goal. I am so glad that I listened because I have met some incredible people on my journey and love the person I have become.

I did complete the Spartan Sprint and the Bonefrog Challenge. I love the mental and physical toughness it takes to train and to make it to the end of the race. Trust me, there are times where I am cussing at myself going, “Why did I sign up for this?” However, once I make it to the finish line, I am ready to do it all over again. Even though I reached my goal, I still have my eye on the prize. I have learned that it is important to set goals because it creates accountability and helps you visualize your success. The best part is, these goals don’t have to be fitness related, they can literally be anything! 

I can’t thank everyone enough from Heat, as well as others I have met on my journey, for all of their support and encouragement along the way. I challenge you to create a goal of your own and I will cheer you on the whole way! Anything is possible if you are willing to give it your all!"

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