Heyyyo! What’s up Heat Fam? Coach Seth here with a Workout Of the Week for you. Spring is sneaking up on us, with summer just around the corner, so let’s get after it this week with something to get that heart pumping and metabolism rolling strong.

All you will need for this workout is: Somewhere to run. (Or a treadmill) & A heavy sandbag or deadball. (Something to Slam)


Quick little 7 minute circuit

(As many Rounds as Possible)

20 Jogging High Knees

20 Butt Kicks

20 Squats

20 Shoulder Taps

Here’s how the workout is going to work. We are going for 7 rounds as fast as possible. For the sprints, they need to be ALL OUT as hard as you can go. If you are running outside or somewhere indoors with space you will want to go 40 yds one way, rest for 10-15 seconds and sprint back. On the treadmill go for 30 seconds as fast as you can go safely.

Rest for 1 minute at the end of each round.

The Main Event:


15 Slams


15 Squat Jumps (holding the weight)


15 Atomic Pushups