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