PodWorkouts
By PodWorkouts
We deliver discreet, guided gym workouts for extra accountability, instruction, and motivation. Do you feel uncomfortable going to the gym? At PodWorks we're dedicated helping people find sustainable health through functional movements. Put in your earbuds and let one of our expert trainers guide you step-by-step through a 60-minute personal training session without anyone knowing you're getting coached. You deserve to be at the gym just as much as anyone else. Let PodWorkouts build your confidence. Fitness is for everyone.
PodWorkoutsApr 11, 2022
Killer Cardio 🏃 & Core Burn 🔥 with JESSIE ALEGRÍA
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! 🏃 Don't be scare of the cardio equipment, Jessie walks you through every section of this workout and you can pause the workout whenever you need a break.
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:
Treadmill
Space for Core Movements
Bench (Optional)
.
W A R M U P:
.
Block A Begins At (5:15)
8:00min Treadmill Work
.
Block B Begins At (13:30)
1:00min Reverse Crunch/Leg Lower
1:00min Russian Twists
1:00min Walking Plank/2 Plank Jacks
1:00min Standing Cross Body Crunch
1:00min Hollow Hold/Circle Sit Up
.
Block C Begins At (21:55)
8:00min Treadmill Work
.
Block D Begins At (30:55)
1:00min Right Side Plank + Side Dips
1:00min Right Knee Pendulum
1:00min Butterfly Sit Up
1:00min Left Knee Pendulum
1:00min Left Side Plank + Side Dips
.
Block E Begins At (38:30)
3:00min Treadmill Work
.
Block F Begins At (42:30)
0:30min Slow Mountain Climbers
0:30min Fast Mountain Climbers
0:30min Slow Bicycles
0:30min Fast Bicycles
0:30min Slow Cross Body Climber
0:30min Fast Cross Body Climber
Glute🍑 & Core with Sam Leicht (45min)
This week we'll be following Coach Sam's killer 💯 Glute & Core Workout. From deadlifts to Tabata core, you're going to get a great 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!
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
Barbell
Pull Up Bar
Box
.
W A R M U P:
2 Rounds:
10 Squats
1:00 Boat Pose
.
Block A Begins At (4:45)
3x8/Side Split Squat
Rest: :60
.
Block B Begins At (21:25)
3x10 Hanging Knee Ups
.
Block C Begins At (27:50)
3x:60 Foot Elevated Plank
rest :60
.
Block D Begins At (37:00)
Tabata 8 Rounds :20 on/:10 off
1. Bicycles
Arms, Back & Chest💪 with Jessie Alegría (35min)
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
.
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 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
1 Hour Shoulder, Bicep, & Tricep PUMP w. Sam Leicht 💪⚡️
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/side Shoulder CAR
.
Part A Begins At (9:30)
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
3) Teeter Totter Shoulder Press
4) Floor Dips
50 min FULL BODY INTERVALS Workout w. Sam Leicht 🏋️♂️⚡️
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
Upper Body Strength & Cardio w. Sam Leicht 💪 (60 min)
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.
60 min LOWER BODY & CORE STRENGTH w. Sam Leicht ⚡️
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)
Full Body Dumbbell SWEAT with JESSIE ALEGRÍA 👌
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
.
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
2) Squat Jumps
4) Burpees
1 hr Full Body STRENGTH w. Sam Leicht 🏋️♀️
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
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
50 min CHEST BICEPS & HIIT Workout w. Sam Leicht
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
8 Push Ups
55 min Glutes & Core w. JESSIE ALEGRÍA 🍑
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 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
:30 Glute Pulses
:30 Glute Hold
:30 Squat Jumps
.
B. Core
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)
50 min Upper Body STRENGTH Workout w. Sam Leicht 💪
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
35 min Full Body Strength Workout w. JESSIE ALEGRÍA
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
.
S T R E N G T H:
4 Rounds:
12 Deadlift Row
Rest :60
.
2 Rounds:
12 Sit Up Press
45 min FULL BODY CIRCUITS w. Sam Leicht
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
5) Sumo Squat
.
Rest 3:00
.
B. 15 min Weighted
1) Medium Weight Dumbbell Forward Lunges
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
45 minute FULL BODY Dumbbell Workout with JESSIE ALEGRÍA 🙌
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
.
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
Ab Finisher Vol. 3 (16 min core)
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
45 min QUAD & GLUTE Gym Workout
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 Squats
.
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
Ab Finisher Vol. 2 (15 min core)
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/side Star Crunch
:60 seconds of rest
45 minute UPPER BODY & ABS Workout
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
1:00 Plank
.
S T R E N G T H:
Giant Sets
3 Rounds:
12 Bench Press
.
C O R E:
8 min AMRAP:
8 Deadbugs
Ab Finisher Vol. 1 (15 min core)
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
FULL BODY STRENGTH (1 hour Workout NO HIIT)
**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
7 Squats
.
S T R E N G T H:
A. EMOM 10:
.
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
CHEST & CORE STRENGTH (1 Hour Workout)
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:
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
45 min LEG DAY (Lower Body Workout)
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
.
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
50 min POSTERIOR CHAIN Workout (Back, Butt, Hamstrings)
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:
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:
1:00 Superwoman
Rest 1:00
45 min Full Body & HIIT Gym Workout (Bench, Curls, Squats, Sweat)
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:
.
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
10 Squats
60 minute Upper Body & HIIT Workout
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 Presses
Rest :60
50 min Booty Workout (Glute & Core)
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:
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
Full Body Strength & HIIT Workout (Squat/Press)
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 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
3) 1.5 Squats
4) Rest
Upper Body Gym Workout (Upper Body, Core)
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
Full Body Gym Pump (Upper Body, Lower Body, Core)
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.
Welcome to PodWorkouts! NEW EPISODES OUT EVERY MONDAY @ 5am EST!
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!