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strength training


Workout Of the Week - "Barbell Banger"


Hey hey Heat fam what’s up? Coach Seth back with your WOW. This week we are going with the basics in a full body workout. All compound lifts, and all you need is a barbell. It’s going to be a simple workout, but you may hate me by the end. So let’s get right into it!

Equipment: Barbell


100 Squats

50 Pushups

50 Sit-ups


Alright now it’s time to get weird. For today’s workout you will do 5 sets of every exercise. The reps will be descending each set. So the first Set will be 12 reps, then 10, 8, 6, finishing with 4. Each set will get heavier as the reps get lower. The goal is to have your first set be the lightest and go up in weight every single set, finishing with the heaviest set last. There aren’t a lot of exercises today, but with the amount of sets and reps we are doing it is more than enough to get a great full body workout.

Back Squat


Bench Press

Barbell Row



Workout Of the Week - "Up a Notch"

Oh hey beautiful HEAT peeps! I'm Lil Sarah, and I am bringing your WOW to you.

DB_bench_press - by Weston Carls-5402.jpg

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!