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workout motivation

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Workout Of the Week - "Kettlebell Killer"

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What’s going on Heat fam! Coach Seth with a Workout Of the Week for you. Spring is sneaking up on us already, so we are gonna keep that cardio intensity up while we get this work in.

All you are going to need this week is a medium to heavy set of kettlebells and a jump rope.

Warmup: Let’s go for a nice and slow 5 minute jog just to get ya loose and warmed up a little

50 squats

50 pushups

50 sit-ups

Once you have worked your way through the warmup we can get it started.

The workout: We have circuit today, but it’s not timed. We are just going to work until we get it done. Simple as that. *insert sadistic giggle*

You will do five rounds, using the rep count below. Your first round will be 21 reps on everything, second round will be 18, then 15 and so on.

21-18-15-12-9

Double Kettlebell Clean and Press

Stiff Leg Deadlift

KB Swing

Chest Press on the Floor

(200 Jump Ropes Between Each Round)

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Workout Of the Week - "Run, Forest, Run!!"

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Heyyyo! What’s up Heat Fam? Coach Seth here with a Workout Of the Week for you. Spring is sneaking up on us, with summer just around the corner, so let’s get after it this week with something to get that heart pumping and metabolism rolling strong.

All you will need for this workout is: Somewhere to run. (Or a treadmill) & A heavy sandbag or deadball. (Something to Slam)

Warmup:

Quick little 7 minute circuit

(As many Rounds as Possible)

20 Jogging High Knees

20 Butt Kicks

20 Squats

20 Shoulder Taps

Here’s how the workout is going to work. We are going for 7 rounds as fast as possible. For the sprints, they need to be ALL OUT as hard as you can go. If you are running outside or somewhere indoors with space you will want to go 40 yds one way, rest for 10-15 seconds and sprint back. On the treadmill go for 30 seconds as fast as you can go safely.

Rest for 1 minute at the end of each round.

The Main Event:

Sprint

15 Slams

Sprint

15 Squat Jumps (holding the weight)

Sprint

15 Atomic Pushups

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