Hey there HEAT Fam. It’s Jenn here with your WOW. Hope everyone had a great Halloween and didn't eat too much candy. 


This week I'm coming to you with an “Upper Body Blaster”, and a bonus Ab Crusher. 

So let’s jump right into this workout. No time to spare. The holiday season is right around the corner. The excuses will start to come, and the workouts will start to decrease. DON’T BE THAT PERSON. 

Lets do this!!!!

What You'll Need: 1 set of DB ( medium weight) and 1 Plate (10/15 If you’re going lighter, 25-45 if you’re going heavy.) 

How Long: 45- 50 min With 1 min rest breaks. 

The Workout: 

Perform each exercise for 15 reps. Immediately move onto the next exercise, and the next. This workout is called a Triset. Do each Triset 3 times before moving onto the next. Only 1 minute of rest in between sets. 

Circuit 1

DB Shoulder Press x15

Front Plate Raise x15

DB Curls x15


Circuit 2

DB Chest Press x15

Svend Press x 15 

Stand up while clasping this plate between your hands.  What you want to do for this exercise is to SQUEEZE the weight plate between the palms of your hands and feel your inner chest contracting.  Next, while the plate is at your chest level, push it away from your body.  Then, pull it back towards you and repeat.  While doing the Svend Press exercise, make sure that squeeze is constantly occurring.

DB Overhead Tricep Extensionx15


Circuit 3

DB Bent Over Row x15

Pushups x15

Burpees x15


Ab Crusher

Set a timer for 7 minutes. Perform the next 3 exercise as fast as possible. Attempting to complete each described rep before one minute is up. The remaining time left on your one minuteis your “Rest” . Do this 7 times. 

Toe Touch x10

Hip Raise x10

Low to High Plank x5