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dumbbell exercises


Workout Of the Week - "Foundations"


What’s up Heat Fam! It’s Coach Seth back with your workout of the week. This week I have a simple but effective workout for you that is going to be all compound movements. Don’t be afraid to get heavy with it. We aren’t doing this workout trying to get hella thicc. We are trying to build a strong foundation no matter your fitness goals.

Equipment: Barbell, Bench, Dumbbells


30 Walking Lunges

30 Arm Circles (30 Forward, 30 Backward)

30 Sit-ups

30 Pushups

30 Squats


Now that we have some blood moving let’s get it started. Make sure before you start with the sets I have programmed, you warmup with a set or two that is lighter. Today we are going to be working for 6 reps of everything, so don’t be afraid to go heavy. You’ll do 3 sets of an exercise before moving on.

Barbell Back Squat

Barbell Shoulder Press


Barbell Bench Press

Split Squat (ea side)

Barbell Row



Workout Of the Week - "Jumping For Joy!"


What’s up Heat fam!! It’s Coach Seth back with a great full body workout for you! This one is going to get you sweaty in a hurry.

What you will need:

Jump rope

Box (for step ups and some box jumps)

Medium Weight DB


We are going to start with a quick warmup to get the blood flowing, then we are really going to get after it.

Warmup: One time through this sequence but take your time and focus on full range of motion.

5 minute jog (slow enough pace you could have a conversation while running)

10 Inchworms into Cobra Pose

20 Lunges w/ a twist (towards your front leg)

30 Squats

40 Sit-ups

50 Arm Circles (25 Forwards 25 Backwards)

The Real Fun

So here’s how this workout is going to flow. You will do 1 rep of each exercise in the first round, 2 reps the second round, 3 in the third, and so on. Perform 100 Jump ropes at the end of each round. 15 rounds. Or 15 minutes. Whichever comes first. 



Box Jump

KB Swing

DB Thruster

Step Up (The reps will be per leg)