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plyometric

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Workout Of the Week - "Fire and Ice!"

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What's been going on HEAT fam! Lil Sarah here, bringing you the last WOW of August!

Realizing that August is over and the end of summer is approaching had me inspired to do this Fire and Ice workout. Half of the movements will be plyometric and spicy, and half will be isometric or chill if you will. During this workout go straight from drill #1 into drill #2 so you get that deep muscle burn I know you are all looking for.

**Make sure to do some form of warmup for about 5 min before jumping right in**

Perform 20 reps of drill #1, followed by 30 sec of drill #2. Rest for 45 sec, and repeat. 4 full rounds before moving on.

Frog jumps / wall sit

Plyometric pushups / halfway plank (Hold a plank that is in between a high and a low plank)

Star situps / hollow hold

Jump lunges (20 total, unless you're in beast mode today) / low lunge hold (30 sec hold each side)

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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.

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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!

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