What’s going on my fit, sexy, fabulous, freaks. How are we feeling this week? Hopefully we have recovered from our kick ass leg day that posted last week, and are ready for another baller workout. 

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We are going to do a two part workout this week. Similar to last weeks, only this will be a full body workout. We will be incorporating both strength and endurance as well. Keep track of your weights and how much you've improved over the last few months. If you've been following the HEAT W.O.W’s for a while now, we could see some serious progress with your weight increase, as well as your ability to maintain a higher aerobic capacity for the endurance section. 

This workout will require a large amount of DB weight changes. I know we usually make workouts easy for limited equipment, but today I wanted to shed some light on a good workout you can do when you're in a gym. Sometimes we just want a workout to switch things up. Wake our body up. Well… this is it!

How Long: 60 Min 

What You'll Need: 4 Sets of DB increasing in weight each new set, 1 med weight KB, Pull-up bar, box/bench, water, mat.

The Warm Up: 
3 Rounds
200 Meter Run/ 30-25 Second Jog (Increase speed each new round)
10 Squats
5 Body Weight (BW) Get Ups (Per Leg)
20 Toe Touch and Extend
10 Pushups 


Strength: 
3 Rounds
 

10 HEAVY  DB/BB Deadlifts
20 Medium DB Front Loaded Walking Lunge to Shoulder Press (Per Leg)
5 Controlled Pullups / Inverted Rows 

12-10-8-6 (Reps)
Perform all exercise back to back starting with 12 reps each. Rest for 45 seconds. Then start the next round of exercises by grabbing a heavier weight and perform 10 reps. So forth and so on, increasing weight each new round till your last round ends with 6 reps each. 

DB Bench Press
DB Skull Crushers (Tricep Press) 
Pushups 

DB Shoulder Press
DB Bicep Curls
Plank Jack & Tuck 

DB RDL
DB Step Ups
Box/Bench Jumps 


Endurance:
4 Rounds

400 Meter Jog / 60 sec jog
10 Burpee Box/Bench Jumps
20 KB Swings
30 Squats

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