Viewing entries tagged
dumbbell exercises


Workout Of the Week - "The Simple Struggle"


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.



Workout Of the Week - "Quick and Sweaty!"


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