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vacation workout

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Workout Of the Week - "BodyWeight Basics"

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Hey hey HEAT fam, it’s Coach Seth back with a Workout Of the Week for you. This week we are keeping it all bodyweight, so you can get in that workout on vacation, or at home with some free time. You won’t need anything at all for this workout, besides a positive attitude 😉

Equipment:
Your Beautiful Body


For this workout, it’s all going to be very basic. So for the warmup I want you to go through one round of the circuit I have planned for you, at a much slower pace, focusing on full range of motion over a fast pace.

Once you have completed the first round I want you to give me 5 rounds as quickly as possible with as little rest as you can maintain. The only rest I want you to purposely take is 60 seconds between each round. You will do 20 reps of each exercise.

Workout:
Pushups
Squats
V Ups
Pike Shoulder Taps (20ea side)
Jump Lunges (20ea side)
MTN Climbers (20ea side)
Burpees

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Workout Of the Week - "Take It To the Beach!"

Hey HEAT fam! Cody R here outta SMTX... I thought of you guys this week as I was wondering what workouts I’d like to do while I’m on a vacation. You know us trainers; always thinking of the Sweat first. So, here’s what I’ll be doing. Give it a shot!

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Needs: 20m of open space, and a Heavy Kettlebell
 
Warm up: Repeat this 3 times at a progressively faster pace. It’s sure to get them joints warm and working!
5 inchworm pushups (add a nice Cobra stretch on each one during the first round.)
10 lateral lunges (add a 3 second stretch to each one during the first round.)
20 squat jumps (you get it…stretch on the first round!)
30 Jumping jacks
 
OT90: Rotate exercises every 90 seconds, and the completion of all four exercises marks 1 Round. **Sometimes you’ll get a lot of rest after an exercise, sometimes it’ll be short. Your goal is to consistently finish with the same amount of rest time, which means you’ll need to move FASTER in later rounds ; ) **

4 Rounds Total
-300m Shuttle: set up 2 cones approx. 20m apart, then sprint from cone to cone 15x in order to cover 300m distance. This will be Beastly part!
-16 1-Arm Thruster
-20 1-Arm Swings (10e arm)
-20 Chops (10e side)
 
I’ll be gone for 4 days, and I plan on doing this twice. Test, Retest. Can’t wait!

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