Up & Down & Side to Side – A #SSSW

It’s Friday friends and we’ve got a Short, Sweet, & Sweaty Workout (SSSW) for you! I took some trainer friends of mine through this quick, efficient routine last Friday and boy, my hammies weren’t right for a few days. This workout incorporates strength training, plyometrics, and focuses on the hamstrings, glutes, quads, and core stability. If you’re doing it right you might also feel your lats the next day 😉

Up & Down & Side to Side – Part 1 of our Short, Sweet, & Sweaty Workout Series!

Repeat the Entire Series below 4 times through


10 Deadlifts at about 60% of your max

Focus on driving through the heels and standing the weight straight up without allowing any curves in the spine. Squeeze your glutes together at the top each time. Try to find a rhythm to work at without stop through the 10 reps

Slalom Jumps

20 Slalom Jumps over a hurdle

Each jump counts as 1. Jump side to side from to feet and land on two feet. Try to string these jumps together as quickly and explosively as you can! If you don’t have an actual hurdle, use a sweatshirt or an imaginary one – the point is lift your legs high enough and a hurdle is great reminder of that

Banded Good Mornings

20 Banded Good Mornings

Get a resistance band. bring it around your upper traps and either stand on the ends (if it’s a strap), or on the bottom (if it’s a loop). Unlock the knees and hinge forward at the waist bowing like a first grader in the Christmas Pageant. Drive through the heels and stand all the way up squeezing your glutes together at the top

Looking for a fun cash-out prize at the end of this workout? Perform a round of Tabata Russian Kettle Bell swings. Be sure to stop at shoulder height and keep the glutes and core tight at the top!


4 Rounds

10 Deadlifts at 60% of Max

20 Slalom Jumps

20 Banded Good Mornings

Cash-Out – Tabata Kettle Bell swings

Enjoy the up and downs and side to sides this workout has to offer and tag us in your post if you try it out! Add #SSSW so we know you tried this Short, Sweet, & Sweaty Workout!

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