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Workout Of the Week - "Up a Notch"

Oh hey beautiful HEAT peeps! I'm Lil Sarah, and I am bringing your WOW to you.

DB_bench_press - by Weston Carls-5402.jpg

This week is going to have you getting in some slow heavy reps, immediately followed by an explosive, plyometric movement. You'll be hitting up your big muscle groups today, so you may want to have some BCAA's handy to help muscle recovery.

What you'll need: Some heavy DB, and maybe a mat.

Warmup: Warmup with a 5 min run/jog/step ups.
20 weighted squats
20 squat jumps
20 bench press
20 push-ups

The workout: Knock out 4 sets of each pair of drills, taking 30-60 seconds of rest in between sets, and 1-3 minutes of rest in between pairs of drills.

10 DB squats / 5 DB squat jumps (You may need to go down in weight for the jumps, depending on how heavy your squats were.)

10 DB bench press / 10 plyometric push-ups

8 DB lunges each leg / 4 heavy DB jump lunges each leg

5 single arm row each side / 5 single arm DB snatch each side

Have fun with this one, and really challenge yourself on the amount of weight you use!



Workout Of the Week - "It's All About the Benjamins Baby!"


Hey-yo HEAT familia! It's Hump Day, and that means it's time for another workout, brought to you by Lil Sarah.

Alrighty friends, this workout is going to be comprised of basic movements, you're just going to do a lot of everything. 100 of everything, to be exact. (Hence, it being all about the Benjamins...) Let's get right to it!

What you'll need: You, some moderate DB, remember we're doing 100 of everything, and a mat.

The warmup: 4 min jog

100 of each:

Jumping jacks

High knees

Butt kickers


The workout: 100 reps of each drill. If you are just starting out with your workouts, you may want to treat this as a circuit and get in 20-25 reps each at a time. You'll also want to choose lighter DB. If you're a seasoned veteran, get in all 100 reps before moving on, and choose heavier weights. You'll need to break the 100 up into smaller sets, just keep the rest as short as ya can. (:

Chest presses

DB Romanian dead lifts

Leg raises

Bent over rows

DB squats

Weighted sit-ups (Hold onto a pair of DB while you perform your sit-ups.)


When you finish this workout, you can brag to all of your friends that you've done 1,000 reps for the day! BOOM.