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Beat the Heat Indoor Workout

Gini Grimsley
Jul. 14, 2023 / VASA Admin
Female athlete working out with medicine ball on functional turf at VASA Fitness

When it’s hot outside, head inside for a great workout that will help you feel confident and strong all summer long! This full-body workout focuses on strength and core and can be done at a VASA near you.

Warm Up
  • 5 minutes at an easy pace on the treadmill or bike 
  • World’s Greatest Stretch
  • 1 set x 5 reps each side
  • Plank to Down Dog
  • 1 set x 5 reps
  • Bodyweight Squats:
  •  sets x 5 reps
  • TRX Face Pull
  • 2 sets x 10 reps
Strength

 

 

Barbell Front Squat in STRONG

  • 2 warm up sets of 6 reps followed by 3 sets of 6 reps at a heavy weight

 

 

Landmine Row in STRONG

  • 4 sets of 8 reps, increasing weight each set

 

 

Barbell RDL in STRONG

  • 4 sets of 8 reps, increasing weight each set

 

 

DB Incline Chest Press in the free weights area

  • 4 sets of 12 reps

 

Superset 1

 

 

DB reverse lunge

  • 4 sets of 12 each leg
  • Rest 1 min after each set

 

 

Cable Lat Pulldown

  • 3 sets of 15
  • Rest 1 min after each set

 

Superset 2

 

 

Cable Ab Crunch

  • 3 sets of 20

 

 

5-way Med Ball Core Circuit x 3 sets

  • 10 lateral toss Right
  • 10 lateral scoop toss right
  • 10 overhead pass into wall
  • 10 lateral toss Right
  • 10 lateral scoop toss right