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!

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E Q U I P M E N T:

Set of Medium Weight Dumbbell

Barbell

Pull Up Bar

Box

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W A R M  U P:

2 Rounds:

5 Good Mornings

10 Squats

1:00 Boat Pose

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Block A Begins At (4:45 )

3x8 Romanian Deadlifts

3x8/Side Split Squat

Rest: :60

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Block B Begins At (21:25 )

3x15 Weighted Glute Bridges

3x10 Hanging Knee Ups

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Block C Begins At (27:50 )

3x20 Weighted Box Step-Ups

3x:60 Foot Elevated Plank

rest :60

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Block D Begins At (37:00 )

Tabata 8 Rounds :20 on/:10 off

1. Bicycles

2. Mountain Climbers