Coach Lil Sarah is comin' back at you with the HEAT Workout Of the Week!


Yo yo! This week we're going with a tabata style, body weight workout. 20 seconds on as hard as you can, 10 seconds of rest, and repeat. When doing 4 rounds, alternate between the two drills listed, working for 20 seconds and taking 10 off in between. When it's 8 rounds, just stay at it! If you feel like stepping it up, try doing 30 seconds on and 10 seconds off.

Have fun my friends!

- Sarah

Warmup - 2 rounds: 20 jumping jacks

20 mt. climbers

20 high knees

20 high plank jacks

20 butt kickers

20 second low plank

The workout

4 rounds: jump lunges, plyo push-ups (perform a regular push-up, and on the way back up make it more explosive, so your hands can hop up from the ground. These can be modified by dropping the knees.)

8 rounds: mt. climber burpees (6 mt. climbers to 1 squat jump)

4 rounds: hip raise to leg raise (lying on your back with your legs straight up in the air, shoot your hips up as high as you can. Try not to let your feet go back over your head, shoot the legs straight up. Then keeping your legs straight, lower the legs as close to the ground as you can, keeping your lower back FLAT on the ground.),  knee tuck squat jumps

8 rounds: side plank crunches (from a right side, low plank, bring the left knee and elbow together by crunching on that left side. Try to open up the hips and keep that top knee pointed up towards the sky. Alternate sides throughout the 8 rounds.)


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