PodWorkouts PodWorkouts
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- Health & Fitness
Personal Training in your Ears.
We deliver discreet, guided gym workouts for extra accountability, instruction, and motivation. Do you feel uncomfortable going to the gym? At PodWorks we're dedicated helping people find sustainable health through functional movements. Put in your earbuds and let one of our expert trainers guide you step-by-step through a 60-minute personal training session without anyone knowing you're getting coached. You deserve to be at the gym just as much as anyone else. Let PodWorkouts build your confidence. Fitness is for everyone. Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support
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Killer Cardio 🏃 & Core Burn 🔥 with JESSIE ALEGRÍA
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!
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E Q U I P M E N T:
Treadmill
Space for Core Movements
Bench (Optional)
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W A R M U P:
World's Greatest Stretch
Shoulder Tap/Downward Dog
Full Sit Up + Stretch
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Block A Begins At (5:15)
8:00min Treadmill Work
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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
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Block C Begins At (21:55)
8:00min Treadmill Work
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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
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Block E Begins At (38:30)
3:00min Treadmill Work
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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
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support -
Glute🍑 & Core with Sam Leicht (45min)
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
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support -
Arms, Back & Chest💪 with Jessie Alegría (35min)
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!
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E Q U I P M E N T:
Set of Medium Weight Dumbbell
Set of Light Weight Dumbbells
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W A R M U P:
1x6 6 Cat/Cows
1x6 T-Spine Rotation
1x6 Push Up Reach
1x6 Plank Shoulder Taps
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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
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Block 2 Begins At (17:10)
1x12 Wide Curl to Wide Press
1x12 Rows
1x12 Chest Press
1x12 Skull Crusher to Chest Fly
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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
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support -
1 Hour Shoulder, Bicep, & Tricep PUMP w. Sam Leicht 💪⚡️
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!
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E Q U I P M E N T:
Barbell
Bench
Pull Up Station
Medium Weight Dumbbell
Set of Light Weight Dumbbells
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W A R M U P:
5 Inchworms
5/side Shoulder CAR
Wrist Warm Up
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Part A Begins At (9:30)
3x6 Tempo Strict Press (31X1)
3x20 Bench Dips
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Part B Begins At (23:02)
3x4 Negative Chin Ups (3 second hold at top, 3 second descent)
3x12 Tricep Extensions
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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
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support -
50 min FULL BODY INTERVALS Workout w. Sam Leicht 🏋️♂️⚡️
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!
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E Q U I P M E N T:
Cardio Equipment (Rower, Treadmill, Bike)
Rig
Bench
Barbell
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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
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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
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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
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support -
Upper Body Strength & Cardio w. Sam Leicht 💪 (60 min)
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!
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E Q U I P M E N T:
Pair of Light Dumbbells
Pair of Medium Dumbbells
Bench
Treadmill
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W A R M U P:
2 Rounds:
1:00 Run (Treadmil)
1:00 High Plank
1:00 Overhead Squats
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Part A Starts at - 9:21
A1. 3x12 Seated Dumbbell Press
A2. 3x20 Bench Dips
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Part B Starts at - 21:24
B1. 3x10 Dumbbell Skull Crushers
B2. 3x8/side Bench Plank Row
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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.
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Support this podcast: https://podcasters.spotify.com/pod/show/podworkouts/support