Worx
Fitness Blog

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.  

Exercise Tips: Movement Prep with Kari

Don’t start your workout cold! Kari gives us some tips and pointers to help us maximize our range of motion, limit chance of injury, and train strong.

Dana’s Dumbbell Circuit

1 Minute Dumbbell Thruster 1 Minute Renegade Row with Pushup 1 Minute Reverse Lunge with Curl (remember to curl on the same side you step with!) 1 Minute Hip Bridge with Chest Press Round Break 1 Minute Single Leg Deadlift (30 seconds per side) 1 Minute Tricep Kickback (30 seconds per side) 1 Minute Lateral […]

Betsy’s Butter Lettuce Tacos

Tacos shells can be a tough proposition for a lot of diets. But a simple substitution of butter lettuce leaves is a low-carb solution for everyone! Print Low-carb Lettuce Tacos Ingredients 1 head of washed butter lettuce Ground beef seasoned with taco seasoning Chopped tomatoes Chopped cilantro 1 can rinsed black beans Diced onions Chopped […]

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, […]

Dana’s Delicious Energy Bites

Easy to make for anybody, these bites are quick to throw together and are great to keep handy throughout the day. Print Quick, Easy Energy Bites These energy bites are great for that extra boost of energy when you’re on the go! Servings 12 Ingredients 2/3 cup creamy peanut butter 1/2 cups sweet chocolate chips […]

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 […]

Dana’s Circuit Workout

Do full circuit, rest 1 minute and repeat 2 more times. Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while doing the lunges. Split jumps 1 minute. Stand in lunges position jump up and switch legs repeatedly for the 1 minute. Kettlebell row single arm. Standing with your feet apart slight forward […]

Betsy’s Shredded Chicken Salad

Print Betsy’s Shredded Chicken Salad This shredded chicken salad is high in protein and quick to make! Author Betsy Dillard Ingredients 1 whole baked chicken-shredded 1 bunch of cilantro or to taste 1-2 small diced tomatoes 1 small diced red onion 1/2 cup Mayonnaise Pepper to taste Johnny’s seasoning to taste (or non salt option) […]

Betsy’s Quinoa Taco Salad Recipe

Print Betsy’s Quinoa Taco Salad Recipe This recipe is a quick and delicious way to incorporate quinoa into your diet. It can be served as-is but (if you have the time) it’s best served chilled! Author Betsy Dillard Ingredients 1 Avacado, diced 1 Bell pepper, diced 1 Can Black beans, rinsed 1 Bunch Cilantro, chopped […]