Hey hey Heat fam! It’s Coach Seth back at it again with your 🔥 workout of the week. Last week we got a little weird with a barbell. So let’s keep that singular equipment workout going with some dumbbell fun this week. I’m a huge believer in simplicity and these kind of workouts are always my favorite. So let’s get weird.

Equipment: Dumbbells, Box (Or something to jump on), Pull-up Bar


Warmup: 3 Rounds

100m Run

10 Pushups

10 Pull-ups

10 Squats

10 Sit-ups


Now that we got that taken care of, let’s get after it! This workout is going to get that heart rate going, we are trying to keep a pretty quick pace, so choose weight accordingly. Today’s workout will be an ascending pyramid rep scheme. You will start with 3 reps of all the exercises for the first round, then 6 for the second, 9 for the third, and keep adding 3 reps every round until you finish the final round of 18 reps. Rest as needed, but let’s keep that pace quick and spicy.


DB Snatch (each side)

Goblet Squat

DB Clean and Press

Renegade Rows

Box Jumps