WELCOME BACK!!! Today we're going to be doing a 60 minute lower body and core workout! DON'T SKIP LEG DAY! You're going to absolutely love this workout!

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

Rig

Box

Place to do a tuck hold - paralletes, hanging from a bar, rings, or between two boxes

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W A R M  U P:

2 Rounds:

:60 Forward Lunges

:60 Glute Bridges

:60 Plank Up Downs

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Part A Starts At 9:51

10 min EMOM (Every Minute On the Minute)

Min 1) 8 Back Rack Forward Lunges

Min 2) 12 Back Squat

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Part B Starts At 26:00

B1. 3x6 Deadlifts w. 3 sec Descent

B2. 3x:60 Quadruped Shoulder Taps

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Part C Starts At 41:08

C1. 3x10 Box/Broad Jump

C2. 3x :60 Jump Switch Lunges

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Part D Starts At 52:30

8 Rounds: 20 sec on/ 10 sec off

TABATA Knee Up Hold (Hanging, Parallettes, between two boxes)