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Workout Of the Week - "Hump Day Jump Day!"

Happy Hump Day my HEAT friends! I'm Lil Sarah, and I have got a doozy of a workout for y'all this week!

You can go ahead and jump for joy, because it's all about plyometrics this week! This is a workout that will help you build EXPLOSIVENESS. Lots of jumping, and in turn, lots of sweating.

What you'll need: Some medium-heavy resistance DB (dumbbells).

How long: 25-35 minutes

The warmup: 3 min jog

30 sec each, 2 full rounds

High knees

Butt kickers

Giant skips (Make sure to swing your arms. Go for height, not for distance.)

Fast feet (Do these from a sumo squat position.)

Jump lunges

Knee tuck jumps

The workout: Do four sets of each pair of drills, going right from the first into the second. Try taking only 10-15 seconds of rest in between sets. Rest for 60 sec after you finish all four sets, and then move on to the next pair.

Y'all ready?! Leggo!

15 DB squat jumps / 25 body weight knee tuck jumps

20 DB jump lunges / 20 DB thrusters

20 push-ups into a lateral hop (When you push up from the ground, explode up so that your hands and feet hop off the ground and move to the right. Perform another push-up and hop to the left next time you push off from the ground. If you modify your push-up, just bring your knees off the ground to do the lateral hop.) / 20 DB snatches



Workout Of the Week - "Back to School Special"


Oh hey, it's HUMP DAY, and that means it's time for another HEAT W.O.W.! Lil Sarah here, bringing that workout to ya!

This week is back to school inspired. We've all got a lot going on, and may not have a ton of time to make it in to the gym, so we are going basic and body weight. You can even get the kids to join in. It's even good to do if you're on the road, 'cause you don't have to leave the room!

The warmup: 25 reps of each

Jumping jacks

Mt climbers (ea side)


Push-up to shoulder tap (count the push-ups)

High knees (ea side)

Flutter kick leg raises

The workout: Get in 2-4 sets, depending on how much time you have.

15 pause squats (pause for 3 seconds at the bottom) / 25 squat jumps

15 negative push-ups (3 count going down) / 25 High plank jacks (hop the hands, or hands and feet in and out)

15 sit-ups / 40 giant flutter kicks (20 ea leg)

15 pause sumo squats / 40 skater lunges (20 ea leg)