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Workout Of the Week - "Sneaky Core Workout"


Hey campers, Billy Bosco here with this weeks WOW! This workout is meant to be stability based and to help remind everyone that the whole point of working out is to be healthy and coordinated. This workout is entirely dumbbell based and can be done in a half hour! Here's how it goes:

5 sets, 10 reps, 1 minute rest in between each full set:

-Reverse lunge to three legged dog (5 reps each leg)

-Single leg curl to press (5 reps each leg)

-Single leg plank row (5 reps each arm)

-lateral glute raise shoulder press (5 reps each leg)

Give this workout a shot! You'll notice I didn't include any core. You'll quickly realize that your core is being used throughout the whole workout by stabilizing yourself!




Workout Of the Week - "12 Days of HEAT-mas!"


Happy holidays HEAT fam! We are brining a fun WOW to you this week that is holiday themed! You can do this one anywhere, which is perfect for this time of year.

It’s the 12 days of HEAT-mas!

Themed after the 12 days of Christmas song, you start on 1. Then go to 2, 1. Next up 3, 2, 1. Followed by 4, 3, 2, 1. You can see the pattern, we’re sure. The number of “day” is the number of reps you’ll do for each exercise.

All of these movements can be done body weight, but, if you want an added challenge, you can certainly add weight to some of them.

Share this one with the family and see who can finish first! They may, or may not, thank you for it…

1- pushup to kick thru (each side)

2- clock lunges (each side)

3- frog jumps

4- toes to sky to leg raise

5- knee tuck burpees

6- low spidey plank (each side)

7- single leg sprawls (each side)

8- walk ups

9- situp to squat jump

10- lateral bear crawls each way

11- Mt. Everest climber to jump lunge 4:4 = 1 rep

12- dive bomber pushups

***Clock lunges: 1 forward, 1 rear, and 1 lateral lunge on 1 leg = 1 rep.

Walk ups: Start standing. Step back and bring your R knee to the ground, then the L knee down to the ground. Step forward putting your R foot on the ground and start coming back to standing - following with the L foot.