PodWorkouts

This week we'll be following Coach Jessie's Cardio & Core Workout. You'll love this nontraditional Podworkout. We don't often use a treadmill, but when we do you know it's going to be a good one!

This week we'll be following Coach Sam's killer

This week is arms, back & chest with Coach Jessie! Get ready for this 35 minute sweat session! Reminder! If you haven't checked out our FREE 4-week PodWorkouts program - you can find it HERE. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Set of Medium Weight Dumbbell Set of Light Weight Dumbbells . W A R M U P: 1x6 6 Cat/Cows 1x6 T-Spine Rotation 1x6 Push Up Reach 1x6 Plank Shoulder Taps . Block 1 Begins At (7:50) 1x12 Hammer Curl to Hammer Press 1x12 Rear Delt Fly 1x12 Hand Release Push Up 1x12 Skull Crushers to Floor Press . Block 2 Begins At (17:10) 1x12 Wide Curl to Wide Press 1x12 Rows 1x12 Chest Press 1x12 Skull Crusher to Chest Fly . Block 3 Begins At (25:35) 1x12 Bicep Curl to Front Press 1x12 Bent Over Row to Delt Fly 1x12 Push Ups 1x12 Pull Over to Chest Press --- Support this podcast: https://anchor.fm/podworkouts/support

Are you ready for a killer shoulder, bicep, and tricep PUMP??? Let's do this! Reminder! If you haven't checked out our FREE 4-week PodWorkouts program - you can find it HERE. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Bench Pull Up Station Medium Weight Dumbbell Set of Light Weight Dumbbells . W A R M U P: 5 Inchworms 5/side Shoulder CAR Wrist Warm Up . Part A Begins At (9:30) 3x6 Tempo Strict Press (31X1) 3x20 Bench Dips . Part B Begins At (23:02) 3x4 Negative Chin Ups (3 second hold at top, 3 second descent) 3x12 Tricep Extensions . Part C Begins At (35:37) 16 min EMOM :40 on/:20 rest 1) Tall Kneeling Hammer Curls 2) Triangle Push Ups 3) Teeter Totter Shoulder Press 4) Floor Dips --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back! Today we're doing a 50 minute full body interval workout. We have three 15 minute intervals, so get ready to SWEAT! Reminder! If you haven't checked out our FREE 4-week PodWorkouts program - you can find it HERE. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Cardio Equipment (Rower, Treadmill, Bike) Rig Bench Barbell . Part A Starts At - (2:55) 15 min EMOM: Min 1) :40 Row/Bike/Run Min 2) Air Squats Min 3) Inchworms w. Push Up . Part B Starts At - (18:11) 15 min EMOM: Min 1) 10 Wide Grip Bench Press Min 2) 12 Bench Dips Min 3) :30 Hollow Hold . Part C Starts At - (35:15) 15 min EMOM: Min 1) 10 Back Squats Min 2) 6 Back Rack Reverse Lunges Min 3) :40 Forearm Plank --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts! Today we're going to be doing a killer upper body strength pump followed by a nice little cardio workout. Let's jump right into it! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Pair of Light Dumbbells Pair of Medium Dumbbells Bench Treadmill . W A R M U P: 2 Rounds: 1:00 Run (Treadmil) 1:00 High Plank 1:00 Overhead Squats . Part A Starts at - 9:21 A1. 3x12 Seated Dumbbell Press A2. 3x20 Bench Dips . Part B Starts at - 21:24 B1. 3x10 Dumbbell Skull Crushers B2. 3x8/side Bench Plank Row . Part C Starts at - 35:20 3 Rounds: 4min on/1 min off Run 400m or .25 miles AMRAP Push Ups *You can do a 2 min bike instead if you can't/don't want to run. --- Support this podcast: https://anchor.fm/podworkouts/support

WELCOME BACK!!! Today we're going to be doing a 60 minute lower body and core workout! DON'T SKIP LEG DAY! You're going to absolutely love this workout! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Rig Box Place to do a tuck hold - paralletes, hanging from a bar, rings, or between two boxes . W A R M U P: 2 Rounds: :60 Forward Lunges :60 Glute Bridges :60 Plank Up Downs . Part A Starts At 9:51 10 min EMOM (Every Minute On the Minute) Min 1) 8 Back Rack Forward Lunges Min 2) 12 Back Squat . Part B Starts At 26:00 B1. 3x6 Deadlifts w. 3 sec Descent B2. 3x:60 Quadruped Shoulder Taps . Part C Starts At 41:08 C1. 3x10 Box/Broad Jump C2. 3x :60 Jump Switch Lunges . Part D Starts At 52:30 8 Rounds: 20 sec on/ 10 sec off TABATA Knee Up Hold (Hanging, Parallettes, between two boxes) --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and happy Monday! For today's workout, Coach Jessie is going to lead you through an hour full body dumbbell sweat! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Set of Light-Medium Dumbbells Set of Medium-Heavy Dumbbells . W A R M U P: Inchworm to World's Greatest Stretch Alternating Birddogs Good Mornings Squats Alternating Lateral Lunges . Part A Starts at: A1. 4x12 Lateral Lunge to Narrow Squat to Hammer Curl to Hammer Press A2. 4x12 Deadlift to Wide Row to Reverse Grip Row . Part B Starts at: B1. 2x12 Hammer Press to Toe Touch B2. 2x12 Pull Over to Leg Lower B3. 2x12 Alternating Reverse Lunges . Part C Starts at: 4 Rounds of :20 on/:10 off 1) Mountain Climbers 2) Squat Jumps 3) Cross Body Climbers 4) Burpees --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! Let's jump right into our full body strength workout on the menu today! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Rig Barbell 1 Heavy Dumbbell or Kettlebell Yoga Mat Pull Up Bar . W A R M U P Inchworm Good Morning Wrist Circles . S T R E N G T H: Part A starts at 8:12 A1. 3x8 Barbell Bicep Curl to Overhead Press A2. 3x1:00 Push Ups . Part B starts at 21:30 B1. 3x10 Romanian Deadlifts B2. 3x10 Barbell Hip Thrusts . Part C starts at 38:00 C1. 3x20 Curtsy Squats C2. 3x:60 Shoulder Taps . Part D starts at 50:00 D1. 3x6 Chin Ups D2. 3x:30 Hollow Hold --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! Today we've got an incredible chest, bicep, and HIIT workout! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Light Weight Dumbbells Medium Weight Dumbbells Bench Yoga Mat . W A R M U P (1:33) - 2 Rounds: 1:00 Scap Push Ups 1:00 Reverse Plank 10 Push Ups . S T R E N G T H Part A starts at 8:35 A1. 3x12 Incline DB Bench Press A2. 3x10 DB Hammer Curls . Part B starts at 19:49 B1. 3x12 Close Grip DB Bench Press B2. 3x10 Zottman Curl . H I I T (31:46) - C. 3 Rounds: 4 min on/1 min off 4 Bicep Curls 8 Push Ups 12 Anchored Sit Ups --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! For today's workout, Coach Jessie is going to be taking you through an incredible glute and core BURNER! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: 2 Heavy Dumbbells . W A R M U P: 6/side Hip Circles 6/side Birddog to Crunch 12 High Plank to Bear Plank 12 Good Morning to Curtsy Lunge . S T R E N G T H: A. Glutes Round 1 on the right, Round 2 on the left 12 Oblique Dip to Curtsy Lunge :30 Curtsy Pulse :30 Side Plank 12 Glute Bridges :30 Glute Pulses :30 Glute Hold 12 Anchored Sit Ups :30 Mountain Climbers :30 Squat Jumps . B. Core 12 Overhead Walking Marches 12 Single Leg Romanian Deadlifts (R) :30 Hip Swings 12 Reverse Crunch to Leg Lower :30 Bicycle 12 Deadlift :30 Bicycles 12 Reverse Crunch to Leg Lower :30 Hip Swings 12 Single Leg Romanian Deadlifts (L) 12 Overhead Walking Marches --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! Today we've got a killer upper body strength workout. Lots of weight, not a lot of heavy breathing - you're going to love it! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Bench Light Dumbbell Medium to Heavy Dumbbell Pull Up Bar . S T R E N G T H: A. 10 min EMOM: Min 1) 5 Strict Press Min 2) 8 Push Press . B1. 3x8 DB Bench Fly B2. 3x12 Wide Grip Bench . C1. 3x10 DB Bent Over Rows C2. 3x6 Pull Ups . D. TABATA (8 rounds :20on/:10off) Hammer Curls --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts! My name is Jessie and today I'm going to be taking you through a 35 minute full body workout! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Set of Medium to Heavy Dumbbells Bench . W A R M U P: Inchworm to Push Up to World Greatest Stretch Alternating Birddogs Mountain Climbers Good Morning to Reverse Lunge . S T R E N G T H: 4 Rounds: 12 Bicep Curl to Thruster 12 Deadlift Row Rest :60 . 2 Rounds: 12 Tempo Chest Press 12 Sit Up Press 12 Alternating Reverse Lunges --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and HAPPY NEW YEAR! We are so excited to share everything PodWorkouts has in store for 2022! As always, if you enjoy these workouts, share them on your social channels and send them to friends! Also make sure to leave us a rating on Apple Podcasts AND Spotify (new!!). Today we're doing a 45 min full body HIIT workout. We have three 15 minute circuits with 3 minutes of rest in between. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Light Weight Dumbbells Medium Weight Dumbbells Yoga Mat . C I R C U I T S: A. 15 min Bodyweight 1) Inchworms 2) Superwoman 3) Bottom of Squat Hold 4) Forearm Plank 5) Sumo Squat . Rest 3:00 . B. 15 min Weighted 1) Medium Weight Dumbbell Forward Lunges 2) Plank Marches 3) Medium Weight Cossack Squats 4) Light Weight Dumbbell Renegade Rows 5) Bicycles . Rest 3:00 . C. 15 min Weighted 1) Light Weight Dumbbell Hammer Curls 2) Full Body Crunch 3) Medium Weight Dumbbell Romanian Deadlift 4) No Push Up Burpees 5) Medium Weight Dumbbell Floor Press --- Support this podcast: https://anchor.fm/podworkouts/support

Y'all, I have the BEST announcement for this week! We have an ABSOLUTELY INCREDIBLE new trainer joining the PodWorkouts team! Please join me in giving Jessie Alegría a HUGE welcome! She's an incredible trainer from Boston, and I can't wait for y'all to sweat with her! You can expect to see more of Jessie in the coming weeks! Welcome back to PodWorkouts and Happy Monday! Today we're going to be doing a full body strength workout. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Set of Medium Dumbbells Set of Heavy Dumbbells Bench . W A R M U P: Inchworm to Push Up to World Greatest Stretch T-Spine Rotations Good Morning Squat . S T R E N G T H: Circuit 1 - 2 Rounds: 1) 12 Kneeling High Pull (R) then (L) 2) :30 Mountain Climbers 3) 12 Reverse Lunge to Bicep Curl 4) :30 Jump Switch Lunges 5) 12 Chest Presses 6) :30 Crush Bicep Curl 7) :30 Crush Bicep Curl to Squat 8) :30 Crush Bicep Curl to Squat to Press . Circuit 2 - 2 Rounds: 1) 12 Deadlifts 2) 12/side Alternating Table Top Rows 3) 12 Floor Press in Bridge Position 4) :30 Push Up Sprawl 5) :30 Box Step Ups 6) :30 Box Step Ups and Hammer Curl 7) :30 Box Step Ups and Hammer Curl and Press --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! We've got a GREAT new core workout today! Some of you who have a gym routine already have been asking for some guided abs that you could do at the end of your workout. I'm going to be sprinkling in these ab routines every once in a while and they're going to kick your butt! We'll have another full workout next week, but if you need a full workout in the meantime, feel free to repeat any of our past full length workouts! Let me know in the comments how you like this ab routine and if you'd like to see more in the future! As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Light to medium weight dumbbell . C O R E: 3 Rounds of :45 seconds on and :15 seconds off Weighted Sit Ups Spider Crunch Russian Twist Quadruped Shoulder Taps --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! Today we're focusing on GLUTES and QUADS - two of my favorite muscles! Let's jump right into it! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Rig Medium to Heavy Kettlebell Medium to Heavy Dumbbell . W A R M U P: 10 Glute Bridges 10 Squats 10 Glute Kickbacks . S T R E N G T H: A. 12 min EMOM: Min 1) 8 Front Squats Min 2) 12 Back Squats . B1. 3x12 Goblet Forward Lunges B2. 3x8 Goblet Cossack Squats . C1. 3x20 Dumbbell Box Step Ups C2. 3x12 Weighted Butterfly Glute Bridges --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! We've got a new core workout today! Some of you who have a gym routine already have been asking for some guided abs that you could do at the end of your workout. I'm going to be sprinkling in these ab routines every once in a while and they're going to kick your butt! We'll have another full workout next week, but if you need a full workout in the meantime, feel free to repeat any of our past full length workouts! Let me know in the comments how you like this ab routine and if you'd like to see more in the future! As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . C O R E: 3 Rounds: 8 Deadbugs 8 Half Body Crunches 8/side Star Crunch 30 Flutter Kicks :60 seconds of rest --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! This is one of my favorite upper body circuits and I have a feeling you're going to love it too! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Rig Bench Set of Light to Medium Weight Dumbbells . W A R M U P: 2 Rounds: 2:00 Cardio 10 Knee Push Ups 1:00 Plank . S T R E N G T H: Giant Sets 3 Rounds: 12 Seated Bicep Curls 12 Seated Dumbbell Press 12 Bench Press 12 Seated Tricep Extensions . C O R E: 8 min AMRAP: 8 Deadbugs 8 Mountain Climber Push Ups 8 Oblique Crunch 8 Spider Crunch --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome back to PodWorkouts and Happy Monday! We've got a bit of a different style workout today by request! Some of you who have a gym routine already have been asking for some guided abs that you could do at the end of your workout. I'm going to be sprinkling in these ab routines every once in a while and they're going to kick your butt! We'll have another full workout next week, but if you missed our full body strength workout from last week because of my technological snafu, be sure to go back and check it out! It's one of my favorites yet! Let me know in the comments how you like this ab routine and if you'd like to see more in the future! As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . We've got 3 TABATA's in a row today. TABATA means that we're going to be doing 8 rounds of :20 of work followed by :10 of rest. Once we finish all 8 rounds of the plank up downs, we'll go into 8 rounds of the oblique crunches and so on. I know you're probably thinking that 20 seconds seems like a short time and 10 seconds of rest is unnecessary. I promise by the end of each movement your abs are going to be screaming. . C O R E: Plank Up Downs (resting in high plank for extra credit) Oblique Crunches Bicycles --- Support this podcast: https://anchor.fm/podworkouts/support

**UPDATE** SO sorry that there was a mix-up for this weeks episode! Here is the new episode of full body strength! Hope you enjoy :) Welcome back to PodWorkouts and Happy Monday! We've got a GREAT full body strength workout today that is perfect for all of you cardio haters!! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . For today's workout you will need: Barbell Rig Bench Set of Light to Medium Weight Dumbbells . W A R M U P: 5 min AMRAP: 3 Push Ups 5 Good Mornings 7 Squats . S T R E N G T H: A. EMOM 10: 6 Back Squats . B1. 3x8 Shoulder Press B2. 3x12 Plank Extensions . C1. 3x6 Sumo Deadlifts C2. 3x:45/side Single Leg Glute Bridge Hold . D1. 3x12 DB Bench Press D2. 3x8/arm Single Arm Bench Plank Row --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts and Happy Monday! I have a feeling you're going to LOVE our chest and core workout today! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . For today's workout you will need: Barbell Rig Bench Light to Medium Weight Dumbbells . W A R M U P: 3 Rounds: 5 Knee Push Ups 10 Sit Ups 1:00 Serratus Plank . S T R E N G T H: A1. 3x8 Tempo Bench Press (33X1) A2. 3x12 Push Ups . B1. 3x8 Floor Fly B2. 3x20 Floor Press . C O R E: 3 Rounds: 1:00 Single Arm Plank (L) 1:00 Single Leg V-Ups 1:00 Single Arm Plank (R) 1:00 Bicycles 1:00 Rest . E X T R A C R E D I T: 3x6 Dips --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Happy Monday! We've got an AMAZING leg day today! I know that leg day isn't as sexy as chest and biceps, but we need to be giving lower body MORE of our time! Sorry, I don't make the rules! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . For today's workout you will need: Barbell Rig Box you can stand up on Medium weight kettlebell or dumbbell if your gym doesn't have kettlebells . W A R M U P: 5 min AMRAP: 10 Squats 10 Alternating Lunges 10 Good Mornings . S T R E N G T H: A1. 3x10 Forward Lunges A2. 3x:40 Bottom of Squat Hold . B1. 3x8 1.5 Back Squats B2. 3x10 Jump Switch Lunges . H I I T: Tabata Romanian Deadlifts Rest 1:00 Tabata Box Step Ups Rest 1:00 Tabata Cardio (Bike, Rower, Treadmill, Elliptical) *Tabata = 8 rounds of :20 work and :10 rest --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Happy Monday! I'm so excited for y'all to do our posterior chain workout today! Working our back, butt, and hamstrings is SO important and we need to give them the time they're due! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . W A R M U P: 5 Good Morning 10/side Single Leg Glute Bridges Shoulder Rolls . S T R E N G T H: A1. 3x6 Deadlifts A2. 3x10 Plank Rows . B1. 3x8 Barbell Hip Thrusts B2. 3x8 Romanian Deadlifts . W O R K O U T: 3 Rounds: 10 Bent Over Rows 10 Reverse Lunges 10 Weighted Good Mornings 1:00 Superwoman Rest 1:00 --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Happy Monday! Y'all are going to have a BLAST with this full body and HIIT workout today! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! How have the workouts been going? Do you have any suggestions for future episodes? Shoot me a DM to let me know! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . E Q U I P M E N T: Barbell Bench Rig Box (You can use your bench for a box if your gym doesn't have boxes available) Light to Medium Dumbbells Yoga Mat . W A R M U P: Tempo Squat Inchworm into Downward Dog No Push Up Burpee Prep . S T R E N G T H: A1. 3x12 Wide Grip Bench Press A2. 3x12 Alternating Seated Dumbbell Curls . B1. 3x8 Cossack Squats B2. 3x12 Box Step Ups . H I I T: 5 min on 2 min off 5 min on 4 No Push Up Burpees 8 Plank Hip Touches 10 Squats --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Happy Monday! I'm so excited for y'all to try our upper body and HIIT workout today. This was a blast to create and I can't wait for you to get a killer upper body pump by the end of it! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! *If you feel uncomfortable with a barbell, you can always substitute the movement with dumbbells. If you have questions about using a barbell for the first time, check out our intro to barbell video HERE. Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . Warm Up: 2 Rounds: 5 Overhand Grip Bicep Curls into 5 Shoulder Press 10 Lunges 5 Knee Push Ups . A1. 3x8 Barbell Bent Over Rows A2. 3x8 Strict Press Rest :60 . B1. 3x4 Negative Pull ups B2. 3x10 DB Bench/Floor Press Rest :60 . C. Tabata Push Ups . D. 3 Rounds: 2:00 Cardio (Bike, Row, Run, Elliptical) 10 Hammer Curls 10 Sit Ups 10 Forward Lunges 10 Presses Rest :60 --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! We're working the booty and core today! The glutes are the biggest muscle group in the body - so we have to give them a little extra attention! If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . Warm up: 2 Rounds: 5 Good Mornings 10 Squats 1:00 Boat Pose . A1. 3x6/side Split Squat A2. 3x:45 Reverse Plank . B1. 3x10 Hip Thrusts B2. 3x1:00 Wall Sit . C. 3x8/side Stagger Romanian Deadlifts rest :60 . D. 10 min EMOM :45 on/:15 off Plank Hip Dips Flutter Kicks Plank Up Downs Pause Crunch Mountain Climbers --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Today we've got a full body gym workout. Don't worry, you'll leave this one feeling our workout from head to toe. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! . Warm up: 3 Rounds: 5 Tempo Squats 33X1 10 Glute Bridges 10 Pause Crunches . A1. 3x6 Tempo Back Squat 33x1 A2. 3x:45 Hollow/Boat Pose Hold Rest :60 . B1. 3x8 Strict Press B2. 3x1:00/side Side Plank . C. 20 min EMOM 1) Half Body Crunch 2) Alternating Hammer Curls 3) 1.5 Squats 4) Rest --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Today we've got an upper body and core gym workout. This one should be pretty snappy and we'll get you in and out of the gym in 45 minutes. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! E Q U I P M E N T: Barbell (Substitute Dumbbells for any movement) Set of light to medium weight dumbbells Bench Rig Yoga mat for abs First time using a barbell? Watching THIS video first. W A R M U P: 2 Rounds: :60 Shoulder Openers :60 Squats :60 Knee Push Ups S T R E N G T H: A1. 4x10 Bench Press A2. 4x10 Hammer Curls 60 sec Rest B1. 4x8 Shoulder Press B2. 4x5 Zottman Curls 60 sec Rest H I I T: 3 Rounds: 5 Push Ups 10 Ball Crunches 5 Push ups 10 Star Crunches (R) 5 Push Ups 10 Star Crunches (L) 5 Push Ups 1:00 Bicycles Rest 1:00 --- Support this podcast: https://anchor.fm/podworkouts/support

Welcome to PodWorkouts! Today's workout is designed to get you a full body pump in less than 60 minutes. We don't want you having to spend more time than necessary at the gym, so we'll be moving right along and keeping you on your toes. If at any point in the podcast you need extra time to get a station set up, put equipment away, or rest, feel free to pause the workout and hop right back in when you're ready. As always, we're focused on QUALITY over QUANTITY. If at any time you feel unsafe doing these movements, stop and ask questions before moving forward. You can always reach us for help on Instagram @podworkouts! Lastly, if this workout was helpful to you, do us a favor and leave a 5 star review and recommend us to your friends who also need a little help staying motivated at the gym. We appreciate it! E Q U I P M E N T: Barbell (Substitute Dumbbells for any movement) Set of light to medium weight dumbbells Wall for wall sit Yoga mat for abs First time using a barbell? Watching THIS video first. W A R M U P: 2 Rounds 1:00 Plank 5 Inchworm into Downward Dog 10 Alternating Reverse Lunges 15 Single Leg V-Ups S T R E N G T H: A1. 3x12 Alternating Reverse Lunges A2. 3x8 Plank Marches Rest :60 B1. 3x8/side Tall Kneeling Bicep Curl to Arnold Press B2. 3x:30 Wall Sit Weighted or Unweighted Rest :60 H I I T: 5 Rounds :30on / :30 off 1. Squats 2. Presses 3. Thrusters C O R E:
 5 min AMRAP
 5 Sit Ups
 10 Levers 
 15 Bicycles DISCLAIMER: There is the possibility of physical injury when participating in any exercise program. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PodWorkouts from any and all claims or causes of action, known or unknown, arising out of the usage of this podcast. --- Support this podcast: https://anchor.fm/podworkouts/support

Workout #1 dropping on Monday 8/30 @ 5am EST! Do you want a personal trainer but can't afford it? Do you feel like you don't know what you are doing at the gym? Do you need a way to stay on task during a workout? PodWorkouts is here to help. Each week we deliver a new guided gym workout to hold you accountable and guide you through a 30-60 minute workout with proper technique. Let's PodWork! Be sure to subscribe and leave us a 5 star review! --- Support this podcast: https://anchor.fm/podworkouts/support