Viewing entries tagged
leg workout


Workout Of the Week - "Rump Day!"


Hey hey Heat fam! It’s coach Seth with your Workout Of the Week! This fine Wednesday is all about those legs. We are going to get heavy with some compound lift basics to keep your lower half looking extra good at the pool. I’ve always aired on the side of simplicity works best and this week I’m gonna share my favorite leg workout that’s so simple it’s silly. Now, I said simple, not easy. Keep that in mind…

Equipment: Barbell, Bench, Some type of handle to help you sit down for the next week 😈

The Warmup:

100 Sit-ups

100 Lunges(each side)

100 Squats

100 Lateral Lunges(total)


Ok now it’s about to get spicy. With today’s workout you will do 4 sets. 20 reps of every exercise. Really try to challenge yourself with the weight even though it’s a lot of reps. For the Lunges, 20 is the total number, so ten each leg.

Barbell Squats

Barbell Walking Lunges

Reverse Lunges (Bodyweight)

Barbell Glute Bridges




Workout Of the Week - "Booty Werk"


What’s up Heat fam! Coach Seth here. Are you ready for this? Are you prepared mentally to get that booty poppin’? This week’s workout is all about those cheeks, because EVERYONE loves a nice booty.

We are going to need a of couple things today for the workout, nothing crazy, but a few of the basics.

Hip Circle/Resistance band for putting around your legs




Before we really get into it, I have a quick little warmup to get those glutes activated and working. And for the whole workout I want you to really focus on your form and squeezing that booty through every rep.


1-2 Minutes-Runners Stretch to open up the hips

1-2 Minutes-Slow Squats Getting as low as possible

30(ea.) Walking Low Plank (pull your toes up towards your knee, keeping that leg as straight as possible, and lift it towards the ceiling squeezing that booty as your leg gets higher)

30(ea.) Reverse Lunges

25ft(each way) Banded Lateral Walk in a quarter Squat with your hip circle just above your knees

Today’s Workout will be a little slower and more traditional, with some sets and reps as opposed to a circuit. The rest will be 30-40 seconds between each set. The sets will come first and the reps second in the description (example 3x10)


Barbell Back Squats 4x12 (focus on depth)

DB Forward Leaning Reverse Lunge 4x12ea

Barbell Glute Bridge 5x8

Banded Squat Jumps 3x30

DB Single Leg Glute Bridge 4x6ea

25ft Banded Squat Walk 4x’s (Forward Down,Backwards Back)