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The HEAT MELTDOWN 90 Day Transformation Challenge!

The HEAT MELTDOWN 90 Day Challenge!!!

HEAT member Jenny Caputo

HEAT member Jenny Caputo

It's that time of year again!!  The time when we are all ready to make BIG changes and transform into the best version of ourselves possible. And, this year, HEAT is going to give you a little motivation to do just that…. actually, we’ll be giving you A LOT of motivation with a 90 day challenge and a prize pack valued at over $1,100!

We have put together one Grand Prize sponsored by Kara Marie Boudoir, Outdoor Voices, Path Salon, Sway, and Rollertek, all to go to the ONE grand prize winner that undergoes the most amazing 90 DAY TRANSFORMATION!

How do I win?
We'll be looking for an overall body composition transformation, which will be measured by weight and body fat percentage, and seen through "before and after" photos.

Who can enter?
Anyone that trains here at HEAT! Whether with a personal trainer, or taking bootcamps, you just need to workout here during the 90 day period.

How do I enter?
1) Email your before pics to Sarah@heatbootcamp.com on February 1st. Front, back, and side profile. These shots need to be full body, with a light wall in the background, and you'll want to wear as little form fitting clothing as you are comfortable in. These pics can be taken at home, or you can have one of us at HEAT take them for you. They will not be used in any public form without your direct consent.

2) Come to the HEAT studio Saturday, Feb. 4th, from 8 am to 12 pm to have your weight and body fat percentage measured.

3) Work your hardest to change your body composition during February, March, and April.

4) Come back to the HEAT studio on Saturday, April 29th, from 8 am to 12 pm to have your weight body fat percentage re-measured.

5) Email your after pics, same as the before, to Sarah@heatbootcamp.com, and tell us how you transformed by April 30th.

Judging will be done by your very own HEAT staff. Team HEAT is going to take into consideration how much you have changed your body composition, and the difference in your "before and after" pics.

This HEAT MELTDOWN Challenge is the perfect way to stay motivated through the early part of this year... and the Grand Prize ain't too shabby neither!

Here are some samples of the 3 shots you'll need to send in for your "before and afters". (These are Tanya's after pics. 😉 )

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Workout Of the Week - "Sometimes It's Good to Be Basic..."

Write this down HEAT peeps. Mark your calendars because this may be the only time in history you will hear/read me, Jenn, saying “ sometimes its good to be basic”. We don't do basic here at HEAT Bootcamp, me especially. I mean just check out our daily Instagram stories and catch a glimpse of some of the camps going on that day. Certainly not basic, but today we are taking some classic/basic  moves, i.e. the squat , bench press, pull-ups, pushups,  etc, and turning them into kick ass Total body burner!!!

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How you ask ? Well …as you know, or if you don't, you can change the variant of a workout to create different individual goals. Meaning, you can change the reps (add or subtract), the time of rest (longer or shorter), the weights (heavier or lighter), the sets, and many more. Todays workout variant will be based off of range of motion. This means we will be basing our workout off of doing what’s called the 1.5 reps workout.

Lets get started  !!!!

What You'll Need:  Interval timer, one set of med/heavy DB for leg exercises, one set of med/heavy DB for Upper body exercises, a pull up bar/2 chairs and a broomstick to do inverted rows (YouTube it), water and a mat. 

How Long: 30 Minutes 

The Workout:  This workout will consist of two exercises, per circuit. You will do this workout, starting with the first exercise for 40 seconds of work. This will be the exercise you focus on the 1.5 reps. What I mean by this is you will perform an exercise, descending, through its full range of motion. Before coming back up to the top, ascending, you will pause mid point of tension and drop back down to the bottom. Then back up to the top. Once you complete 40 seconds of the first exercise, you will have 15 seconds to rest and prepare for your second exercise that will be where your “burn out” comes from . This will be done as fast as posable, all out, high intensity body weight, max effort. Again for 40 seconds. You will do each circuit 3 times before moving onto the next.

40 seconds of work, 15 seconds of rest, 3 times through before moving to the next circuit. First exercise is a 1.5 reps, slow and controlled. The second exercise is all out max effort as fast as possible. 

The Exercises:
Pullups

From the dead hanging position pull yourself up to where your chin passes the bar. Lower yourself down, but stop halfway, pause and pull yourself back up past the bar. Thats 1.5 reps. 
Burpees 

Goblet Squat 
Performed with one DB.  Brace your core and take a big inhale. Lower down into a full squat position. Drive though your heels and press through your legs to move you to your .5 position. Which should be your 90 degree squat position. Pause for a moment then drop back down to the bottom. Ascend your way back up to full standing position. 
Jump Squats

Bench Press
Plyo Pushups Head to Head
Place you're DB you just used on the floor next to your bench. Get into a plank position, but place your hands on the head of both dumbbells, starting at the top. Lower down to do a pushup on the DB. Once you prepare to push back up use your core, feet, and power of the chest to push you not only up but to jump from the top of the head of the DB to the bottom. Keep powering through each rep and jump from top to bottom, landing in a low pushup position. 
NOTE if you can not do this you can just do a pushup on the top of the head of the DB and walk your hands down to the bottom on the heads. 

RDL (Romanian Stiff Legged Deadlift) 
Same deal y’all. Pause midway through your ascending phase. Drop back down to the bottom, and rise all the way up to the top. Remember with RDL’s Back is flat like a table top, core is super tight, legs have a slight bend in them, and squeeze that butt at the top. This is a huge hamstring exercise. So if you don't feel it through the range of motion. You are doing it wrong and I would ask a pro….Like me. Or watch some YouTube videos if we are not assessable to you.
Jump Lunges

Shoulder Press
Pike Press- Plank-Frog Jump 
Downward dog position. Perform a pike press. Side note: This is a great progression to learn how to do Handstand pushups. Pressing through your shoulders, follow through with your press. At the top jump your feet out to a plank. Finally from plank jump your feet to your hands, finishing in a low squat position. To get back to start just jump your feet back to plank and then jump your feet back up till your in pike/downward dog position. 

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