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Workout Of the Week - "Push, Pull, Repeat."

Hey hey Heat Fam! It’s Coach Seth back with a Workout Of the Week for you. This week we are going to kick it old school, keep it simple and get some blood flowing. This is one of my personal workouts that I like to use for a good upper body day. It’s quick, simple, and effective. Just some old-school hypertrophy work, and an excuse to throw on a sleeveless shirt.

Equipment: Barbell, Dumbbells, Bench


The Warmup

30 seconds of arm circles each direction

-3 Rounds of the Following-

20 Reps DB Bench Press (super light)

20 Reps DB Shoulder Press (super light)

20 Reps DB Rows (super light)

The Workout

Alright, we have the joints nice and warm let’s get after this Chest and Back pump sesh. We are going to go super simple so 5 sets of 15 reps on everything, finish all 5 sets of one exercise before you move on to the next one. Rest should be no longer than 30 seconds between each set. This is not a cardio workout, this is not a circuit, but, You will definitely be sweating. The MAJOR KEY to this workout is that you don’t go too light. It should be a STRUGGLE to finish all 15 reps in a row.

DB Bench Press

Barbell Row

DB Incline Press

DB Pullover

DB Row (1 arm at a time, rest other hand on bench)

Incline DB Fly




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!