Worx
Fitness Blog -

Cody’s Winter Time Tune Up Circuit!

Stairmaster Warm Up (5 minutes) Medicine Ball Slam (3 sets x 15 reps) Alternating Ropes (3 sets x 30 seconds) Bosu Ball Burpees (3 sets x 12 reps) Sled Push (3 sets) Rest Duration (60 seconds)

Cody’s “Pound for Pound” Circuit

Jump Rope (5 minutes) Pull-Ups (25,20,15,10,5 REPS) Dips (25,20,15,10,5 REPS) Push-Ups (25,20,15,10,5 REPS) Air Squats (25,20,15,10,5 REPS) Walking Lunges (5 ROUNDS-20yrds) Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.  

Cody’s High-Intensity Circuit Workout

Bike Warm Up (5 minutes) Barbell Deadlift (5 sets x 15 reps) Dumbbell Walking Lunges (3 rounds, down/back) Single-Leg Kettlebell Deadlift (3 sets x 15 reps each leg) Dumbbell Step-Up (2 sets x 20 reps each leg) Plate Loaded Bridges (3 sets x 10 pause reps) Rest duration between exercises will vary depending on individual, […]

Cody’s High-Intensity Circuit Workout

1.    Jump Lunge – 60 seconds 2.     Dumbbell squat – 25 reps 3.     Log Jump – 60 seconds 4.     Dumbbell Row – 25 reps 5.     Squat Jumps – 60 seconds (soft landings!) 6.     Dumbbell Chest Press – 25 reps 7.     Squat Jacks – 60 seconds 8.     Dumbbell Should Press – 25 reps 9.     Broad Jump […]

Cody’s “Mass Builder” Routine

1.     Squat 5 sets/5 reps 2.     Squat Hold 3 rounds/30 seconds 3.     Deadlift 5 sets/5 reps 4.     Wall Sits 3 rounds/30 seconds 5.     Bench Press 5 sets/5 reps 6.     Push-ups 3 rounds/30 seconds 7.     Barbell Row 5 sets/5reps 8.     Pull-ups 3 rounds/30 seconds (rest duration 60 seconds!)

Cody’s “Go Hard or Go Home” Workout Routine

Round 1 Barbell Squats 3×20 superset with Squat Jumps 3×20 seconds (rest 1 minute each round) Round 2 Deadlift 3×10 superset with Broad Jumps 3×30 seconds (rest 1 minute each round) Round 3 Bench Press 3×15 superset with Explosive Push-Ups 3×10 (rest 1 minute each round) Round 4 Pull-Ups 3xFailure superset with Dips 3xFailure (rest […]

Cody’s Leg Day Routine

1. Squat 5/5 Lunge 1R 2. Leg Press 5/5 Lunge 2R 3. Leg Extension 5/5 Lunge 3R 4. Leg Curl 5/5 Lunge 4R 5. Dead Lift 5/5 Lunge 5R Notes: 5/5=sets/reps R=rounds 30-60 rest duration