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

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 Weighted Sit Ups Spider Crunch Russian Twist Quadruped Shoulder Taps

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: Plank Up Downs (resting in high plank for extra credit) Oblique Crunches Bicycles