Workout Routines & Exercise Guides | Checked In. Worked Out.

Human athlete demonstrating CIWO Daily HIIT Workout 003 with dumbbell and bodyweight exercises

Daily HIIT Workout #003: Dumbbell + Bodyweight Strength & Conditioning

Checked In. Worked Out. Editorial Team / October 3, 2026

CIWO Daily HIIT #003 mixes dumbbell strength exercises with bodyweight conditioning intervals for a varied 30-minute gym workout.

CIWO Daily HIIT Workout 002 30-minute full-body workout guide

Workouts

Daily HIIT Workout #002: 30-Minute Full Body Conditioning

Checked In. Worked Out. Editorial Team / October 2, 2026

CIWO Daily HIIT #002 mixes lower-body power, upper-body strength, core work and full-body conditioning in a scalable bodyweight interval workout.

Human athlete demonstrating the hanging knee raise in a five-step CIWO exercise guide

Workouts

Hanging Knee Raise: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / October 2, 2026

Learn hanging knee raise form with a five-step technique guide, muscles worked, common mistakes, progressions, sets and reps, and safety guidance.

Workouts

Daily HIIT Workout #001: Full Body Blast

Checked In. Worked Out. Editorial Team / October 1, 2026

Try CIWO Daily HIIT Workout #001, a scalable full-body bodyweight interval session with clear work periods, modifications, form guidance and a finisher.

Human athlete demonstrating seated calf raise technique in a five-step exercise guide

Workouts

Seated Calf Raise: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / October 1, 2026

Learn seated calf raise form with a five-step technique guide, muscles worked, common mistakes, sets and reps, and practical safety tips.

Female athlete demonstrating six steps of proper Smith machine squat form

Workouts

Smith Machine Squat: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 30, 2026

Learn the Smith machine squat with a detailed six-step setup and technique guide, muscles worked, common mistakes, programming tips and practical safety guidance.

Human athlete demonstrating hack squat form on a hack squat machine with step-by-step technique guide

Workouts

Hack Squat: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 29, 2026

Learn hack squat setup, proper form, muscles worked, common mistakes, training tips and practical safety considerations.

Human athlete demonstrating lying leg curl machine form in a CIWO step-by-step workout guide

Workouts

Lying Leg Curl: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 27, 2026

Learn how to perform the lying leg curl with proper machine setup, controlled hamstring technique, form tips, common mistakes, and practical sets and reps.

Human athlete demonstrating seated leg curl machine form in a CIWO step-by-step workout guide

Workouts

Seated Leg Curl: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 26, 2026

Learn how to perform the seated leg curl with proper machine setup, controlled hamstring-focused technique, form tips, common mistakes, and practical sets and reps.

Male athlete demonstrating proper leg extension machine form in a CIWO step-by-step workout guide

Workouts

Leg Extension: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 25, 2026

Learn how to perform the leg extension with proper machine setup, controlled technique, quadriceps-focused form tips, common mistakes, and practical sets and reps.