Worx
Fitness Blog - Workouts

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 […]

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 […]

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 […]

Exercise Demonstration: Basic Row with Chelsea

Chelsea demonstrates a basic resistance-band row that you can add to your routine today!

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