What’s up HEAT fam! Coach Seth here, back at it again with your favorite Workout Of the Week. This week I’ve got a fun little workout that only requires you being outside. It’s getting too nice here to not hit you with a little outdoor action. Nothing beats getting those endorphins flowing and enjoying some nice spring weather!

Equipment: Nature


10 Pike Holds (10-15 seconds each)

10 Deep Squats (10-15 second hold in bottom)

40 Walking Lunges

40 High Knees

40 Butt Kicks

5 Minute Jog

Ok, we are warmed up, now, let’s get a little sweaty. You will do 5 rounds of this workout. Any exercise other than the sprints you will do 20 reps. On the lunges, 20 is the total number, so 10 on each side.


50yd Sprint (50yds down, 50yds back)

Squat Jumps


50yd Sprint (50yds down, 50yds back)

Frog Jumps

Reverse Lunges

Jumping Jacks