Hey guys! Lil Sarah here, bringing you the first HEAT W.O.W. of the Summer! This week it's all about fast and explosive movements. Bring on the cardio and bring on the SWEAT!

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What you'll need: Just you this week!

If you're really feeling it and want to take it up a notch, have a light set of DB handy. You can make some of the movements more challenging by adding some weight.

How long: 25 min

The warm up: The warmup is going to be Tabata style. Perform each drill for 30 seconds, take 10 seconds of rest in between, and do 2 full rounds of everything.

Mt. climbers

Jumping jacks

Lateral lunges

Squats

Low plank

Push-ups

The workout: There are two drills listed, each with the number of reps you'll do. Get in as many rounds of the two drills as you can in 90 seconds. Move fast, you're only doing one set. Rest for 30 seconds and move on to the next pair.

20 Mt. climbers / 6 squat jumps

15 Jumping jacks / 10 low plank jacks

10 Skater lunges / 10 plyometric push-ups

**Take 1 minute of rest and move on to the next drills. Reps and time are all listed...

50 high knees right into 1 minute wall sit

20 jump lunges into 30 second right static lunge (hold the lunge with the back knee 1 inch from the ground)

20 jump lunges into 30 second left static lunge

30 bicycle crunches into 30 second right side plank

30 bicycle crunches into 30 second left side plank

20 V-ups into 1 minute low plank

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