Heat IT Up

Earn Your Success

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals.

(Make sure you are cleared by your Dr. to exercise.)

Warm Up Burpees 30 seconds Mountain Climbers 30 seconds Jumping Jacks 30 seconds Leg Raises 30 seconds Burpees 30 seconds Mountain Climbers 30 seconds Jumping Jacks 30 seconds Leg Raises 30 seconds Rest 90 seconds Heat IT Up Barbell Step Ups 4 sets 8 reps (each leg) Rest 90 seconds between each set DB Single Leg RDL's 4 sets 8 reps (each leg) Rest 90 seconds between each set Walking Lunges 4 sets 8 reps Rest 60 seconds between each set Barbell Hip Thrusts 4 sets 8 reps Rest 90 seconds between each set Pull Ups 75 reps As many reps possible until 75 reps completed Bent Over Barbell Rows 4 sets 10 reps Rest 90 seconds between each set Push Ups 75 reps As many reps possible until 75 reps completed DB Lateral Raises 4 sets 10 reps Rest 90 seconds between each set DB Rear Lateral Raises 4 sets 10 reps Rest 90 seconds between each set Barbell Push Press 4 sets 10 reps Rest 90 seconds between each set Rope Tricep Extensions 4 sets 10 reps Rest 90 seconds between each set DB Bicep Curls 4 sets 10 reps Rest 60 seconds between each set Close Grip Bench Press 4 sets 10 reps Rest 90 seconds between each set DB Hammer Curls 4 sets 10 reps Rest 60 seconds between each set Sprint 1 x 25 yards Sprint 1 x 50 yards Sprint 1 x 75 yards Sprint 1 x 100 yards Sprint 1 x 110 yards Cool Down and Stretch Full Body Stretch from Head to Toes