Hey hey HEAT fam!! I think it’s time we got a little heavy in one of these fine little Workouts Of the Week. Oops, I guess that’s a little spoiler for you ;)


While I want you to challenge yourself with a little heavier weight this week, more than that I want you to focus on perfect form and as big of a range of motion as possible. This week is going to have some very basic movements in them. But they are all effective, and beneficial for every fitness goal.

This weeks warmup is very important. Because we are going heavy, we want to make sure we have some blood flowing and our joints nice and warm.


10 Inchworms

10 Pikes

10 Pushups

10 Atomic Pushups

10 Resistance Band Pulldowns

10 Pull-ups

10 Runners Stretch Lunges

10 Deep Squats

10 Lateral Lunges

Alright. We are warmed up now. Let’s get weird


Part 1

12 Minute Circuit (Rest Frequently)


5 HEAVY DB Front Squats

5 Barbell Deadlifts

20 Situps

Part 2


Heavy DB Shoulder Press 5x6 (Range of motion pictured with this post.)

Walking Lunges 5x6(ea leg)

DB Bench Press 5x6

Barbell Row 5x6