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)

Daiam’s Leg Day Routine

Daiam‘s got the perfect routine to power-up your leg day! If you’re not sure how to do any exercises, click the link for a brief demonstration. Warm Up Arc Trainer — 5 min Sumo hamstring stretch — 10 reps High kicks — 5 reps each side Lateral Lunge — 5 reps each side Circuit Perform […]

Dana’s Hearty Blueberry Muffins

We’ve got the perfect recipe for tasty muffins for your week! With Greek yogurt and oats, these blueberry muffins are both hearty and tender. Choose 1 cup of blueberries or double it for an extra dose of fruit. Enjoy!

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. [vimeo 339209749 w=600]

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!

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.

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 […]