Happy Wednesday HEAT peeps! I'm Lil Sarah, and I am bringing your latest HEAT W.O.W. to ya! We are gonna work with some of the basics this week and get nice and heavy with them. I want to you challenge yourself this week by starting off with a weight that you are comfortable with, then each set following that, you're going to get heavier with the weight. We'll stick with basic movements so you are comfortable with your form.
What you'll need: Fairly heavy DB's, mat, a pull-up bar, and a bench if you like/have access to one, not necessary though.
How much time you need: 50-60 minutes
Let's warmup! Work in sets of 20, get as many sets in as you can in 8 min. The first time through use body weight for the squats and lunges, then grab some medium weight DB to use after that.
Chin-ups (Palms face you, and hands are around shoulder distance apart. Pull until your chin comes over the bar.)
Let's workout! Finish 4 sets with each drill, and then move on to the next one. Start with a comfortable weight for 10 reps. 2nd set, take the weight up and repeat 10 reps. 3rd set, weight goes up again, take the reps down to 7. 4th set is the heaviest set, take the reps down to 4.
DB chest press
DB rear lunges
DB bicep curls
Abs to finish! 30 seconds each, x3. (:
Low scissor kicks - small fast kicks
Russian twists - slow steady pace
Toe touches - quick pulses, don't let your shoulder blades hit the ground
Bicycles - slow steady pace