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Hey hey HEAT fam! It’s coach Seth here with a spicy workout of the week for you. This week we are going to take some basic equipment and get that sweat on. I love getting a full body burn on, and this is one of my personal favorite workouts for that. You don’t need more than 20-30 minutes to get a great workout in, and this is proof. Have fun!

Equipment: Dumbbells, Barbell, Jump rope


The Warmup:

500 Jump Rope

30 Squats

20 Pushups

10 Sit-ups


The Workout:

Allllllrighty then. Let’s get weird. This workout is simple and to the point. 5 rounds. As quickly as possible. 10 reps of everything with a quick 100m sprint in between each round.

Heavy Barbell Squat

Barbell Walking Lunges(E/S)

Dumbbell Squat Clean

Renegade Rows

Burpees

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