Oh hey HEAT family! Lil Sarah here with your next WOW...

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I'm calling this one "One and Done!" because you will only be doing one set of each drill listed. However, we will definitely be doing some BIG sets. Try to get as close to the listed reps as possible without taking a break. You can get your rest in between drills.

What you'll need: DB and some space to do walking lunges.

Warm it up: 

50 jumping jacks
40 lunges
30 plank ups
20 squats
10 inchworm pushups

The workout: If you're feeling really great today, you can always go for seconds...

100 weighted walking lunges
50 push pulls
100 squat jumps (body weight)
50 DB thrusters
100 DB swings (You can also use a KB)

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