Oh hey, it's HUMP DAY, and that means it's time for another HEAT W.O.W.! Lil Sarah here, bringing that workout to ya!

This week is back to school inspired. We've all got a lot going on, and may not have a ton of time to make it in to the gym, so we are going basic and body weight. You can even get the kids to join in. It's even good to do if you're on the road, 'cause you don't have to leave the room!

The warmup: 25 reps of each

Jumping jacks

Mt climbers (ea side)


Push-up to shoulder tap (count the push-ups)

High knees (ea side)

Flutter kick leg raises

The workout: Get in 2-4 sets, depending on how much time you have.

15 pause squats (pause for 3 seconds at the bottom) / 25 squat jumps

15 negative push-ups (3 count going down) / 25 High plank jacks (hop the hands, or hands and feet in and out)

15 sit-ups / 40 giant flutter kicks (20 ea leg)

15 pause sumo squats / 40 skater lunges (20 ea leg)