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hump day


Workout Of the Week - "Meet It Or Beat It."


Oh hey guys! Lil Sarah here, with the HEAT W.O.W.! This week's workout is about speed, and pushing yourself to the limit! Sounds fun, yeah?!

What you'll need: Lightweight DB and your beautiful self!

How long: 25-35 minutes

Warm it up! We are going to perform each of the drills listed for 1 minute. You need to keep count of your reps, so if you need your phone's notebook, or some paper handy, get that first.

Jumping jacks (Make sure to keep your arms straight, and have your hands touch overhead.)

Air squats


Alternating rear lunges (The back knee needs to come within an inch or two of the ground.)

The workout: Now's where the real fun begins! We are going to stick with the same 4 drills you warmed up, but now we are putting 45 seconds on the clock. Your goal is to meet or beat the number of reps you did in 1 minute! Once all four are completed, take 1-2 minutes off and move on to the next set...

Next up, we are sticking with the same four drills, taking our time back up to 1 minute, but now we are adding weight. (Very light weights for the jumping jacks, and your arms will not need to go past horizontal to the ground.) Same thing, try to meet or beat that number of reps from the warmup round. Finish here, take 1-2 minutes off and move on to the next set...

We've still got 1 minute on the clock for each drill, but we are taking that weight up a bit again! This will be your most challenging round. It's all mental here folks, push through... Finish this set, take 1-2 minutes off, and move to the final round.

Last set: Drop all of the weight, put 45 seconds on the clock, and beat that number of reps from the warmup, just body weight! Wooooo! After that, you're DONE.



Workout Of the Week - "Put Some HUMP In Your Trunk!"

Hi there campers! Lil Sarah here on this fine Hump Day, bringing you a leg workout for this W.O.W. You might want to sit down and have a heart to heart with your derrière, just sayin'..


I've set you guys up with one of my favorite formats, which we've used before, one heavy drill followed by one light and fast drill. This allows you to train the muscle as a whole by working both slow and fast twitch muscle fibers. This workout is going to move nice and quick, while still allowing you to get some heavy sets in.

Enough talk, let's get that booty to work. Put some HUMP in that trunk!

Warmup: 5 min jog

20 each:


walking lunges

squat jumps

jump lunges

60 sec low plank, 30 sec both right and left side plank

The workout: The first drill listed will be heavy, and we'll get in as many sets of 10 as you can in 4 minutes. The next drill is light and fast, and you'll do 3 sets of 30 sec with 10 sec of rest in between. Take 1-2 min rest in between the pairs of drills

DB sumo squats / skater lunges

DB stiff leg dead lifts / OH butt kickers (hold two light weight DB overhead while performing butt kickers as fast as you can.)

DB rear lunges / squatted jumping jacks (don't straighten your legs in between jumps, stay squatted)

Ab burnout: This is a 3 min burnout. No breaks, just switching drills. Challenge yourself and work through that burn, cause it's gonna happen!

Lying on your back, with your hands either underneath the sacrum or behind your ears, lower your legs so they're hovering above the ground.

Hold for 30 sec

Small fast flutters for 30 sec

Scissor kicks for 30 sec

Giant flutter kicks for 30 sec

Hold your legs low for 30 sec

Hold your legs halfway for 30 sec (halfway between where they'd be if you brought them all the way up, and where they were when you held them low.)

Just make sure you keep your low back on the ground the entire time. If your low back leaves the ground, you brought your legs too low.