Workout Of the Week - "Pick Your Poison"


Oh hey y'all! It's Lil Sarah here with another HEAT WOW for ya. The title of this workout may have you a little worried, but it's actually a really good thing!

You get to decide whether you want to have a heavy day, or a moderate and higher volume day. The smaller reps listed are for if you're going heavy, and the larger rep sets are for those of you that are not going as heavy today. Workouts like this are great, because you can come back to it and do the opposite of what you did the last time.

What you'll need: A barbell or weighted bar. (You can also use DB if a BB is not available.)

How long: About 45-60 min (Depending on how heavy you go. Heavier sets need more rest.)

Warmup: Knock out a 5 min run/jog.

Two sets of 10 of each:
Bent over row
Rear loaded squat
Overhead press
Rear loaded lunges

Workout: Four sets of 8 (Heavy. You can add weight to your sets for an added challenge.), or 15 (medium to light)

BO row

Rear loaded squat jacks (Like a jumping jack, but you are squatting when your feet are wide, and you are not bringing hands over head. This is plyometric, so this will not be as heavy as a regular squat, start off light.)

Single arm landmine press (Anchor one side of the bar in a corner. Start with the other end of the bar shoulder height and press overhead.)

Rear loaded lunges (Reps are for each leg.)



Burpees For Bros Fundraiser - Nov. 12, 2017

Burpees for Bros.jpg

HEAT is hosting Burpees For Bros this year! This event is a fun way to raise money for the Movember Foundation, who have made it their mission to improve men's health.

The event takes place on Sunday, November 12th at 10:00am. HEAT Bootcamp will be the downtown/south Austin location for this event, and Dane's Bodyshop will be the location for north Austin.

How do you participate?

1.) Be a fundraiser! Sign up on the team page here, and find people to sponsor you doing burpees for one hour. (Yes, one hour. We said it was a FUN way to raise money...)

2.) Sponsor an athlete doing burpees for an hour.

3.) Come to the event and cheer on the burpee-ers! (Yes, that's a real word, or at least it is now!)

How do you fundraise?

1.) Join the Burpees For Bros team. (Link is above.)

2.) Set a goal for how many burpees you think you can do in an hour.

3.) Come up with a couple of simple totals for people to donate. Ex/ If you plan to do 500 burpees in the hour, you could have totals for every 25 burpees you do. 

$5 per 25 burpees, 500 burpees would come out to $100

$4 per 25 burpees, 500 burpees would come out to $80, and so on...

Or you could ask to be paid per burpee.

$.10 per burpee at 500 burpees would be $50

$.05 per burpee at 500 burpees would be $25

You can ask for a bonus if you hit a certain number of burpees over your goal.

4.) Hit up your friends to donate! We'll provide you with a sheet to keep track of your donors. Each person that donates will need to register through the team page BEFORE the event. You can have them use your direct link once you join the team, or use the main Team Burpees For Bros link.

How many burpees do people usually do in an hour?

Average amount of burpees completed in 1 hour: 510

Record for Burpees for Bros: 843 (Male) 704 (Female)