"Get Heavy"

"Get Heavy" is a strength workout.  You will increase weight each set but decrease reps.  You will do 5 sets of each exercise.  The goal is for the last one or two reps of your last set to be extremely tough.  At the end of the workout, we did a finisher of stair runs for 5 minutes...that was a terrible idea but did add some great cardio to our heavy workout. 

     *5 sets of decreasing reps & increasing weight

*Aim for the following reps each set: 12,10,8,5,4

One arm cable rows
(Use resitance tubing if you don't have a cable)



Dumbbell Swings


Cross Body Curls


TRX Knees to Chest (always do 12 reps of this)

(If you don't have a TRX use a Swiss Ball)

Tricep Extensions

(We also used a TRX)

Finisher: 5 minutes of stair sprints OR 5 minutes of 30 yard sprints with 15 second rest

Modifications:

If you don't have a cable the try resistance tubing tied to a door

If you don't have a dumbbell use a weighted object