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! 🏃 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:

World's Greatest Stretch 

Shoulder Tap/Downward Dog

Full Sit Up + Stretch 

.

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

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:

5 Good Mornings

10 Squats

1:00 Boat Pose

.

Block A Begins At (4:45)

3x8 Romanian Deadlifts

3x8/Side Split Squat

Rest: :60

.

Block B Begins At (21:25)

3x15 Weighted Glute Bridges

3x10 Hanging Knee Ups

.

Block C Begins At (27:50)

3x20 Weighted Box Step-Ups

3x:60 Foot Elevated Plank

rest :60

.

Block D Begins At (37:00)

Tabata 8 Rounds :20 on/:10 off

1. Bicycles

2. Mountain Climbers

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 

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

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

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.

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)

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

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

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