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kettlebell exercises


Workout Of the Week - "The Simple Sweat"


What’s up Heat fam?? Coach Seth, back with a WOW for you. This week you are going full speed ahead into a full body circuit that is sure to get you dripping in sweat and on track to make your ex jealous when you post up that picture from your next pool party.

All you are going to need this week is one kettlebell. (If you need to use a DB for any of the movements feel free.)


50 Burpees!

Ok now that the warmup is done, and you hate me already, let’s get into this circuit. You will be doing 5 rounds of this as fast as you possibly can. 20 reps on every exercise. If it has two sides, or is one arm/leg at a time, twenty will be the total amount of reps. So split it evenly ten on each side.


Single Arm KB Clean and Press

Goblet Squat

Walking Lunges (Holding KB)


Full KB Swing

(40 yd sprint between each round)



Workout Of the Week - "Get Your Sweat On!"


What’s up! Coach Seth back with that good good. Woooh, have I got a good one for you this week. We are going to go for a perfect mix of building some strength and getting your sweat on. My favorite combo for a workout, and the perfect mixture to get you hating me a lil bit.

All you are going to need for this workout is a box you can step up and do some jumps on, and a heavy kettlebell.

Go through this list of exercises as many times as you can, starting slow and getting quicker as you get warm. You should be sweating by the time this is over.

8 Minute Warmup:

20 Squats

16 Sit-ups

12 Pushups

8 Burpees

4 Tuck Jumps

Now that you’re wondering how that’s considered only a warmup and not a whole workout, let’s get into this. I’m gonna keep this simple, and it’s going to work similarly to the warmup, in that it’s a big circuit.

12 Minutes. As Hard as you can go. 20 reps on everything:

KB Swings

Goblet Thruster

Step Up (ea leg) (hold KB over leg you are stepping with)

Box Jumps

Clean and Press (ea side)