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

Real female athlete demonstrating five stages of the floor glute bridge in a gym

Glute Bridge: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 24, 2026

Learn the floor glute bridge with a real human athlete: five steps, glute activation, form tips, common mistakes, and beginner-friendly sets and reps.

Female athlete demonstrating five stages of the barbell hip thrust on a stable gym bench

Workouts

Barbell Hip Thrust: Step-by-Step Guide for Stronger Glutes

Checked In. Worked Out. Editorial Team / September 23, 2026

Learn the barbell hip thrust with a female athlete: five-step technique, glute activation, common mistakes, and sets and reps.

CIWO Romanian deadlift illustrated three-stage hip hinge guide: stand tall, push hips back, return to standing

Workouts

Dumbbell Romanian Deadlift: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 23, 2026

Learn the dumbbell Romanian deadlift with a real-athlete five-step guide, hamstring and glute technique, common mistakes, and beginner-friendly sets and reps.

Workouts

Romanian Deadlift: Step-by-Step Guide to Proper Form

Checked In. Worked Out. Editorial Team / September 22, 2026

Learn the Romanian deadlift hip hinge with five clear steps, hamstring and glute form cues, common mistakes, beginner options and a practical workout.

CIWO branded reverse lunge step-by-step exercise guide with human athlete and RIPP the Lion

Workouts

Reverse Lunge: Step-by-Step Guide, Proper Form and Common Mistakes

Checked In. Worked Out. Editorial Team / September 20, 2026

Learn the reverse lunge with a clear step-by-step workout guide, beginner modifications, muscles worked, common mistakes, and a practical sets-and-reps plan.

RIPP the Lion demonstrates five walking lunge stages: start, step forward, lower, drive up, and repeat

Workouts

Walking Lunge: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / September 20, 2026

Learn how to perform walking lunges with proper technique, common mistakes, beginner modifications, muscles worked, and workout suggestions.

Workouts

Bulgarian Split Squat: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / September 18, 2026

Learn the Bulgarian split squat step by step, including setup, form, muscles worked, common mistakes, sets, reps and progression.

Workouts

Front Squat: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / September 16, 2026

Learn how to perform the barbell front squat step by step, including setup, front-rack position, muscles worked, form cues, common mistakes, sets, reps and modifications.

Human athlete demonstrating the goblet squat step by step in a CIWO fitness guide

Workouts

Goblet Squat: Step-by-Step Exercise Guide

Checked In. Worked Out. Editorial Team / September 16, 2026

Learn how to perform the goblet squat with proper setup, form cues, common mistakes, muscles worked, progression tips and a human-demonstrated step-by-step guide.

Six-step CIWO guide showing a human athlete performing a standing Cable Biceps Curl with a straight bar and low pulley

Workouts

Cable Biceps Curl: Step-by-Step Guide

Checked In. Worked Out. Editorial Team / September 15, 2026

Learn the standing Cable Biceps Curl with correct low-pulley setup, palms-up grip, elbow position, controlled range of motion, programming, common corrections and safety guidance.