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summer workout

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Workout Of the Week - "Arms For Daysss!"

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Hey hey HEAT fam! Coach Seth coming in hot with a pre pool day workout for you. Nothing too crazy, just a good old fashioned arm day. We will be making this a quick 20 minute session, with very little rest so we can really get the blood moving and that PUMP ON.

Equipment: Pull Up Bar, Dumbbells, Incline Bench


Warmup:

Arm Circles 30sec each way

20 Pushups

20 Pull Ups


Workout:

Let’s get right to it. You are going to be doing Gigantic Sets. They are like supersets with two exercises done back to back before resting, but with just a few more than two exercises. So the way today will work is there will be 3 groupings of exercises. Biceps, Triceps, And Combo. You will do 4 rounds of each grouping separately. 12 Reps on each exercise. Do all 4 exercises in a row, rest for 30 seconds then begin the next round.

Biceps-

Concentration Curls

1 Curl (curl holding one DB between both hands)

Alternating Curls

Hammer Curls


Triceps-

Incline Bench Skull Crusher

Diamond Pushups

Single Arm Kickbacks

Overhead Extension


Combo-

Chin Ups

Dips

Twisting Curl (regular curl, twist pinkies up at the top)

Plank Press Up

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Workout Of the Week - "28 Days Till Summer!"

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You heard it right my fit bodies. There’s 28 days left till summer. Granted, if you live in Austin, it feels like its already here, but it’s only going to get hotter. Clothes will become less and less. Are you ready to show off some skin? Do you feel like you need more cardio, leaning out workouts, and general tidying up on your nutrition? Well… Look no more, I, Jenn Frey, am here to save the day. For the next few weeks leading up to summer I will be putting together what Ive decided to call “Crossbreed Crusher”. This means we will be incorporating a training regime that combines high level strength and endurance into a single workout. i.e we will be adding some strength, to build muscle, muscular endurance to increase lean muscle mass, and high intensity interval/cardio training. 

If you really want this change ladies and gents just remember…. NONE of these workouts will matter if you're not giving your body the correct nutrition it needs to adapt and keep your metabolism high. 80% of your workout comes from the kitchen.

Anyway, let’s get this workout on the road. The first section, after your warm up, will be the “strength section”. This will include 1 compound move. i.e Squats and RDL’s. My two favorite exercises. After that we will move onto your high intensity/muscular endurance section. Which will be a time challenge this week. 5 rounds, 8 reps each exercise, 5 exercises. 

This is where there will be little to no rest and you really need to PUSH yourself to achieve results and make this workout count. 

How Long: 8-10 minute  Warm Up + 45-50 Minute Workout 

What You'll Need: 1 weighted barbell/1 set of heavy DB’s, (Can use a smith machine as well), stop watch, 

The Warm Up: 
3 Rounds
 
Increase intensity each new round (Go faster) 

Rower/Bike/Run (1st round 2 Min, 2nd round 1 min, 3rd round 30 second sprint) 
Back/DB Squats (1st round 10 reps, 2nd round 12 reps,  3rd round 5 reps ) 
Keeping Same Weight
6 x Inchworms (All rounds)

The Workout:
Strength

4 Rounds                                           
10 x Squats (Last 2 reps should be a challenge. If not, go up in weight) 
Rest 60 seconds in between 

3 Rounds
15 x RDL
10 Box Jumps
Do 15 x  RDLs and immediately go into 10x Box Jumps. 
Rest for 45 seconds 

High Intensity/ Endurance
Time Challenge

5 Rounds
8 x Burpees
8 x Long Jumps
8 x Pushups
8 x Ice Skaters (Per Side) 
8 x Pull Ups
200 meter sprint / 24-30 second sprint

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