Viewing entries tagged
heavy weights


Workout Of the Week - "Heavy On a Hump Day!"


What’s up Heat fam! Coach Seth back with a workout for you...again? That’s right, I’ve got all of your workouts for you. Because I love you beautiful crazies. Last time I had a bodyweight burner for you, and this time we are getting heavy. So let’s get right into it.

We are keeping it simple with the equipment. Nothing fancy, just the essentials.

Here’s what you’re gonna need: Dumbbells, Barbell (just use DB’s if you don’t have a barbell available), Bench, and Somewhere to do pull-ups

For this warmup I want you to do 20 reps of everything and go through the list 3 times from top to bottom



Shoulder Taps


Low Plank Mountain Climber (20 Total)


Walking Lunges (20 Total)

Alright let’s get spicy with it now. I’m gonna group together 4 exercises at a time. Do all four exercises back to back then rest for a minute or two. Rinse and repeat as specified above the group of exercises in parentheses.

(4 rounds, 8 reps ea exercise)

Barbell Bench Press

Reverse Grip DB Row

DB Lateral Shoulder Raise


(4 rounds, 8 reps ea exercise)

Barbell Back Squat

DB Reverse Lunges

Goblet Squats

DB Hip Thrusts(Shoulders on Bench)

(5 Rounds, 12 reps ea exercise)

Chin Ups

DB Step Ups (12 Total Reps)

Standing DB Shoulder Press

Diamond Pushups



Workout Of the Week - "Basic, but HEAVY."

Hey hey HEAT fam!! I think it’s time we got a little heavy in one of these fine little Workouts Of the Week. Oops, I guess that’s a little spoiler for you ;)


While I want you to challenge yourself with a little heavier weight this week, more than that I want you to focus on perfect form and as big of a range of motion as possible. This week is going to have some very basic movements in them. But they are all effective, and beneficial for every fitness goal.

This weeks warmup is very important. Because we are going heavy, we want to make sure we have some blood flowing and our joints nice and warm.


10 Inchworms

10 Pikes

10 Pushups

10 Atomic Pushups

10 Resistance Band Pulldowns

10 Pull-ups

10 Runners Stretch Lunges

10 Deep Squats

10 Lateral Lunges

Alright. We are warmed up now. Let’s get weird


Part 1

12 Minute Circuit (Rest Frequently)


5 HEAVY DB Front Squats

5 Barbell Deadlifts

20 Situps

Part 2


Heavy DB Shoulder Press 5x6 (Range of motion pictured with this post.)

Walking Lunges 5x6(ea leg)

DB Bench Press 5x6

Barbell Row 5x6