Workout Of the Week - "Dumbbells For Days!"

Hey hey Heat fam! It’s Coach Seth back at it again with your 🔥 workout of the week. Last week we got a little weird with a barbell. So let’s keep that singular equipment workout going with some dumbbell fun this week. I’m a huge believer in simplicity and these kind of workouts are always my favorite. So let’s get weird.

Equipment: Dumbbells, Box (Or something to jump on), Pull-up Bar


Warmup: 3 Rounds

100m Run

10 Pushups

10 Pull-ups

10 Squats

10 Sit-ups


Now that we got that taken care of, let’s get after it! This workout is going to get that heart rate going, we are trying to keep a pretty quick pace, so choose weight accordingly. Today’s workout will be an ascending pyramid rep scheme. You will start with 3 reps of all the exercises for the first round, then 6 for the second, 9 for the third, and keep adding 3 reps every round until you finish the final round of 18 reps. Rest as needed, but let’s keep that pace quick and spicy.


DB Snatch (each side)

Goblet Squat

DB Clean and Press

Renegade Rows

Box Jumps



Workout Of the Week - "Barbell Basics"

Hey hey Heat fam! It’s Coach Seth back with a WOW for you! We are going back to basics for a full body workout using only the barbell. When I’m in a rush this is my favorite efficient workout. No fancy equipment. Just some compound exercises and heavy ass weight 😈

Equipment: Barbell, Bumper Plates


For today’s warmup I want you to get all set up for the workout, then do 2 rounds of what I have planned for you. For the first round, go very light, less than half the weight you were planning on using. For the second round, go just a little heavier somewhere between 50%-75% of the weight.


Alllllllllrighty then. We gotcha moving. Starting to get a little sweaty glisten. Now let’s get after it. You will do today’s workout like big circuits. There will be two big circuits, you will 5 rounds of each circuit, with the designated reps next to each exercise. No time limit, but let’s keep it moving fast and get it done as quickly as possible with good form. You shouldn’t do the same weight on every exercise, use the changing of the weight as your rest. Also, any exercises that the barbell is too heavy for, you can use dumbbells as a substitute.

Circuit 1

10 Standing Barbell Press

5 Back Squats

20 Pushups

5 Front Squats

20 Sit-ups

Circuit 2

10 Barbell Rows

5 Deadlifts

20 Bicycles (each side)

5 Sumo Deadlifts

20 Elevated Pushups (feet placed on two stacked 45lb plates)