Workout Of the Week - "Rump Day!"


Hey hey Heat fam! It’s coach Seth with your Workout Of the Week! This fine Wednesday is all about those legs. We are going to get heavy with some compound lift basics to keep your lower half looking extra good at the pool. I’ve always aired on the side of simplicity works best and this week I’m gonna share my favorite leg workout that’s so simple it’s silly. Now, I said simple, not easy. Keep that in mind…

Equipment: Barbell, Bench, Some type of handle to help you sit down for the next week 😈

The Warmup:

100 Sit-ups

100 Lunges(each side)

100 Squats

100 Lateral Lunges(total)


Ok now it’s about to get spicy. With today’s workout you will do 4 sets. 20 reps of every exercise. Really try to challenge yourself with the weight even though it’s a lot of reps. For the Lunges, 20 is the total number, so ten each leg.

Barbell Squats

Barbell Walking Lunges

Reverse Lunges (Bodyweight)

Barbell Glute Bridges




Workout Of the Week - "Spring Sprints!"


What’s up HEAT fam! Coach Seth here, back at it again with your favorite Workout Of the Week. This week I’ve got a fun little workout that only requires you being outside. It’s getting too nice here to not hit you with a little outdoor action. Nothing beats getting those endorphins flowing and enjoying some nice spring weather!

Equipment: Nature


10 Pike Holds (10-15 seconds each)

10 Deep Squats (10-15 second hold in bottom)

40 Walking Lunges

40 High Knees

40 Butt Kicks

5 Minute Jog

Ok, we are warmed up, now, let’s get a little sweaty. You will do 5 rounds of this workout. Any exercise other than the sprints you will do 20 reps. On the lunges, 20 is the total number, so 10 on each side.


50yd Sprint (50yds down, 50yds back)

Squat Jumps


50yd Sprint (50yds down, 50yds back)

Frog Jumps

Reverse Lunges

Jumping Jacks