Hey hey HEAT fam! It’s your favorite, worst dancing, Coach Seth, back with your 🔥 WOW. If you have followed these for a while, or taken my camps, you will not be shocked by today’s workout. We are keeping it simple. Because I don’t need to reinvent the wheel to whoop that booty! Today we are getting a good mix of cardio and strength, and all you need is a set of dumbbells.

Equipment: 1 Set of Dumbbells, A good attitude (Absolutely Required)


20 Pushups

20 Sit-ups

Run a mile


Easy as that. Now we are warmed up and ready to work. Today will be a quick little circuit. No frills. Just the basics. I want you to do 5 Rounds, 15 Reps of each exercise. And no bitchassedness.

Front Loaded DB Squats

DB Floor Press w/Hips Raised (lift up a leg if you want it to be even harder)


Shoulder Push Press

Walking Lunges (15 ea side)

And that’s all I’ve got for you... unless you’re one of those crazies that needs just a splash more cardio… Then finish up with another mile run after your last round.