PodWorkouts

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

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

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

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

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

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

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

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

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

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: