Hey guys! It's Coach Jess, and I am bringing the HEAT WOW to ya this week!

Traveling for work or the holidays, or just can’t make it in to the gym? That’s cool - I’ve got a little bodyweight burner for you to take on with no equipment necessary. This high intensity workout will get your heart rate up while working the posterior and the core (because no one ever complained about having nice abs & glutes). TRUTH.

Warning: it may leave you walking a little wobbly. 

BUY IN: 100 Lunges (walking or stationary)


:45 sec of each exercise followed by 5 burpees and :30 sec rest.

2-4 ROUNDS OF EACH: More advanced exercisers try 4 Rounds. Short on time? Do two Rounds of each! Don’t forget those 5 burpees before your rest. EARN IT! 


A) Exercise 1: Lateral Lunges with Oblique Twist (switch legs every round to get 1-2 rounds on each leg)

Exercise 2: Dorothy Jumping Squats 


B) Exercise 1: Reverse Lunge to Power Hop (switch legs every round to get 1-2 rounds on each leg)

Exercise 2: Alternating Single Arm V-Up Sit-ups 


C) Exercise 1: Alternating Curtsy Lunges or Skater Jumps  

Exercise 2:  Crossbody Mountain Climbers 


Cash Out: 100 Bicycle Crunches 

Need some tunes to go with it? I’ve curated a high-intensity playlist for you: Listen to it here.