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Workout Of the Week - "Enjoy the Grind"

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Howdy Folks! Coach Cody of HEAT SMTX here, and I’ve got a sweet Upper-body Workout for you. This one will last about 40min, including the warm up. Best not to dwell on the time scheme – just get to working and enjoy the grind, I mean FUN!
 
Needs: 1 set each – Heavy, Moderate, and Light Dumbbells
 
Warm up: minimum two rounds!
              400m jog
              10 push up to wide mnt. climber (take your foot up to and outside your hand so you can stretch out your hips)
              50 crunches
              200m shuffles (100m each side)
 
Workout time!
              Heavy DB’s: perform exercise one every 60 seconds for 3 minutes (so 3 rounds,) then repeat for exercise two and three. 9min total
                           6 Front squat
                           12 Push Press
                           18 1-Arm High pull (9 each side)
              Moderate DB’s: perform exercise one every 60 seconds for 4 minutes (so 4 rounds,) then repeat for exercise two and three. 12min total
                           12 Arnold Press (curl + overhead press)
                           18 Discus pulls
                           24 DB Jumping Jack
              Light DB’s: perform exercise one every 60 seconds for 5 minutes (so 5 rounds,) then repeat for exercise two and three. 15min total
                           200m Overhead Run
                           30 Swing curls (bicep curls with a hinge at the hip, aka cheater curls : p )
                           36 Plank Jacks ( plank position – jump your feet out, then back to the center. Easy!)
 
 
Get it done outside on a track for the extra Sun-induced sweat factor. As always, take two and call me in the morning…

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Workout Of the Week - "The Benchmark"

Happy hump day Team HEAT! This week's WOW is coming out of the SOFI studio from our featured trainer of the month, Coach Courtney!

Hey guys! Before starting my clients on any program I have them do "benchmark" workouts similar to this one. Take their scores and retest throughout the program to monitor progression. You all can do the same thing with this for yourselves throughout the year to measure progress.

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Here ya go...

WU: 
start with 200m run/row
6 min -  On the min
10x squats
10x swings
5x sprawls
finish as fast as you can within the 60 secs. Begin the next set at the start of the next min. 
Finish 200m run/row 

4 Min - as many sets as you can - lower
10x goblet squats
10x plyo lunges 

4 min - as many sets as you can  - upper
10x clean + press
10x push ups 

5 rds. for time: 
5x Alt. DB snatch (R/L)
10x burpees
200m. run or row 

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