PodWorkouts

**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

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

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

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

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

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

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

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D. 3 Rounds:

2:00 Cardio (Bike, Row, Run, Elliptical)

10 Hammer Curls

10 Sit Ups

10 Forward Lunges

10 Presses

Rest :60

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

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

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