Welcome back to PodWorkouts! Today we're going to be doing a killer upper body strength pump followed by a nice little cardio workout. Let's jump right into it!

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!

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:

Pair of Light Dumbbells

Pair of Medium Dumbbells

Bench

Treadmill

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W A R M  U P:

2 Rounds:

1:00 Run (Treadmil)

1:00 High Plank

1:00 Overhead Squats

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Part A Starts at - 9:21

A1. 3x12 Seated Dumbbell Press

A2. 3x20 Bench Dips

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Part B Starts at - 21:24

B1. 3x10 Dumbbell Skull Crushers

B2. 3x8/side Bench Plank Row

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Part C Starts at - 35:20

3  Rounds:

4min on/1 min off

Run 400m or .25 miles

AMRAP Push Ups

*You can do a 2 min bike instead if you can’t/don’t want to run.