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WORKOUT DAO

Get ready

for change to happen.

Happy hours


but different!

WorkoutDAO is a platform that merges fitness with the Web3 ethos. It organizes group workout sessions at Web3 conferences and various cities, providing a health-focused pause from the busy work schedule. These sessions promote active living, networking, and detoxification from the day's intensity.


Each workout session offers physical activity and fosters community building within the Web3 sphere.


WorkoutDAO is more than exercise. It is a movement aimed at infusing wellness into the Web3 culture, one workout at a time.


Join us to stay active, connect with peers, and enhance your life with balance and health.

OUr 3 weeks program

June 24 - July 14

We will announce three types of strength training and cardio workouts every three weeks. It's up to you how often you will work out. Some of you might do strength training in the morning and cardio in the evening, while others may prefer to do one per week. The important thing is to start, feel good, and continuously improve your health and performance!

Lastly, remember to take care of yourself outside of the training program as well. We highly recommend practicing yoga, sauna, and cold plunges whenever you can. Just 20 minutes a day can make a big difference in your body!


Strength Training

Warm-up by doing the initial superset without using weights.

For the first exercise within the superset, you have the option to go heavy independently.

CoolDown by streaching or doing light yoga session for 20 minutes

Upper Body Focus

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset 1

  1. Bench Press
    • Reps: 8-12
    • Instructions: Lie flat on a bench with ​feet on the ground. Grip the barbell ​slightly wider than shoulder-width ​apart. Lower the bar to your chest, ​then press it back up until arms are ​fully extended.
    • Tip: Keep your core tight and back ​flat against the bench.
  2. Bent Over Rows
    • Reps: 10-15
    • Instructions: Bend at your hips and ​knees, keeping your back straight. ​Hold a barbell with an overhand grip, ​pull the bar towards your lower chest, ​and squeeze your shoulder blades ​together.
    • Tip: Avoid rounding your back and ​keep your head in a neutral position.
  3. Incline Dumbbell Press
    • Reps: 10-15
    • Instructions: Set an incline bench at ​30-45 degrees. Hold a dumbbell in ​each hand at shoulder level, press ​them upwards until your arms are ​fully extended, then lower them back ​down.
    • Tip: Control the weight and avoid ​locking your elbows at the top.
  4. Pull-Ups
    • Reps: 8-12
    • Instructions: Hang from a pull-up bar ​with an overhand grip, pull yourself ​up until your chin is above the bar, ​then lower yourself back down.
    • Tip: Engage your core and avoid ​swinging your body.

Superset 2

  1. Overhead Shoulder Press
    • Reps: 8-12
    • Instructions: Stand or sit with a ​dumbbell in each hand at shoulder ​height. Press the dumbbells overhead ​until arms are fully extended, then ​lower them back down.
    • Tip: Keep your core tight and avoid ​arching your back.
  2. Lat Pulldowns
    • Reps: 10-15
    • Instructions: Sit at a lat pulldown ​machine and grab the bar with a wide ​grip. Pull the bar down to your chest, ​squeezing your shoulder blades ​together, then slowly return to the ​starting position.
    • Tip: Keep your torso upright and avoid ​using momentum.
  3. Lateral Raises
    • Reps: 12-15
    • Instructions: Stand with a dumbbell in ​each hand at your sides. Lift the ​dumbbells out to the side until they ​reach shoulder height, then lower ​them back down.
    • Tip: Keep a slight bend in your elbows ​and avoid lifting too high.
  4. Seated Cable Rows
    • Reps: 10-15
    • Instructions: Sit at a cable row ​machine with your feet against the ​footplate. Grab the handle with both ​hands, pull it towards your torso, and ​squeeze your shoulder blades ​together, then return to the starting ​position.
    • Tip: Keep your back straight and ​avoid leaning too far forward or back.

Superset 3

  1. Bicep Curls
    • Reps: 10-15
    • Instructions: Stand with a dumbbell in ​each hand, palms facing forward. Curl ​the dumbbells up to shoulder height, ​then lower them back down.
    • Tip: Keep your elbows close to your ​body and avoid swinging the weights.
  2. Tricep Dips
    • Reps: 8-12
    • Instructions: Use parallel bars or a ​bench. Lower your body by bending ​your elbows until your upper arms are ​parallel to the ground, then push ​back up to the starting position.
    • Tip: Keep your body upright and avoid ​flaring your elbows.
  3. Hammer Curls
    • Reps: 10-15
    • Instructions: Stand with a dumbbell in ​each hand, palms facing your body. ​Curl the weights up while keeping ​your palms facing each other, then ​lower them back down.
    • Tip: Keep your elbows close to your ​body and move only your forearms.
  4. Tricep Pushdowns
    • Reps: 12-15
    • Instructions: Stand at a cable machine ​with a straight bar attached. Grab the ​bar with an overhand grip, push it ​down until your arms are fully ​extended, then slowly return to the ​starting position.
    • Tip: Keep your elbows close to your ​body and avoid using your shoulders.


Lower Body and Core Focus

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset 1: Strength and Power

  1. Squats
    • Reps: 8-12
    • Instructions: Stand with feet shoulder-​width apart, toes slightly out. Lower ​your hips back and down, keeping ​your chest up, until thighs are parallel ​to the floor. Push through your heels ​to return to standing.
    • Tip: Engage your core and avoid ​rounding your back.
  2. Single-Leg Deadlifts
    • Reps: 10-12 per leg
    • Instructions: Stand on one leg, ​holding a dumbbell in the opposite ​hand. Hinge at the hips, lowering the ​dumbbell towards the ground while ​extending the free leg behind. Return ​to standing.
    • Tip: Keep your back straight and ​balance controlled.
  3. Jump Squats
    • Reps: 12-15
    • Instructions: Start in a squat position. ​Explosively jump up, reaching your ​arms overhead. Land softly and ​immediately go into the next squat.
    • Tip: Absorb the landing gently to ​protect your knees.
  4. Calf Raises
    • Reps: 15-20
    • Instructions: Stand with the balls of ​your feet on the edge of a step. Raise ​your heels as high as possible, then ​lower them below the step level.
    • Tip: Perform slowly to maximize the ​stretch and contraction.

Superset 2: Balance and Flexibility

  1. Walking Lunges
    • Reps: 10-12 per leg
    • Instructions: Step forward with one ​leg and lower your hips until both ​knees are bent at 90 degrees. Push ​off the back leg to bring it forward ​into the next lunge.
    • Tip: Keep your torso upright and ​ensure your front knee stays over ​your ankle.
  2. Hip Thrusts
    • Reps: 12-15
    • Instructions: Sit on the ground with ​your upper back against a bench, feet ​flat on the floor. Lift your hips by ​squeezing your glutes until your body ​forms a straight line from shoulders ​to knees.
    • Tip: Keep your chin tucked and avoid ​arching your lower back.
  3. Side Lunges
    • Reps: 10-12 per side
    • Instructions: Stand with feet wide ​apart. Shift your weight to one leg, ​bending the knee and pushing your ​hips back while keeping the other leg ​straight. Return to the starting ​position and switch sides.
    • Tip: Keep your chest up and ensure ​the bent knee tracks over your toes.
  4. Standing Calf Raises
    • Reps: 15-20
    • Instructions: Stand with feet hip-width ​apart. Raise your heels as high as ​possible, then lower them back ​down.
    • Tip: Focus on squeezing your calves ​at the top.

Superset 3: Endurance and Stability

  1. Bulgarian Split Squats
    • Reps: 10-12 per leg
    • Instructions: Stand a few feet in front ​of a bench with one foot resting on ​the bench behind. Lower your body ​until your front thigh is parallel to the ​ground, then push back up.
    • Tip: Maintain a straight torso and ​ensure your front knee does not go ​past your toes.
  2. Hamstring Curls
    • Reps: 12-15
    • Instructions: Lie face down on a leg ​curl machine. Curl your legs up ​towards your glutes, then slowly ​lower them back down.
    • Tip: Keep the movement controlled ​and avoid lifting your hips off the ​bench.
  3. Box Jumps
    • Reps: 10-12
    • Instructions: Stand in front of a sturdy ​box. Jump onto the box, landing softly ​with knees slightly bent. Step or jump ​back down.
    • Tip: Use your arms to generate ​momentum and focus on landing ​softly.
  4. Seated Calf Raises
    • Reps: 15-20
    • Instructions: Sit on a calf raise ​machine with the balls of your feet on ​the platform. Raise your heels as high ​as possible, then lower them below ​the platform level.
    • Tip: Ensure a full range of motion for ​maximum benefit.


Full Body Integration

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset 1: Compound Movements

  1. Deadlifts
    • Reps: 8-12
    • Instructions: Stand with feet hip-width ​apart, grip a barbell with hands just ​outside your legs. Lift the bar by ​extending your hips and knees until ​you're standing upright, then lower it ​back to the ground.
    • Tip: Keep your back straight and core ​tight throughout the movement.
  2. Push-Ups
    • Reps: 10-15
    • Instructions: Start in a plank position ​with hands slightly wider than ​shoulder-width. Lower your body until ​your chest nearly touches the ​ground, then push back up.
    • Tip: Keep your body in a straight line ​from head to heels.
  3. Goblet Squats
    • Reps: 12-15
    • Instructions: Hold a dumbbell or ​kettlebell close to your chest with ​both hands. Lower your body into a ​squat, keeping your chest up and ​elbows inside your knees. Return to ​standing.
    • Tip: Push through your heels and ​keep your back straight.
  4. Renegade Rows
    • Reps: 10-12 per arm
    • Instructions: Start in a plank position ​with a dumbbell in each hand. Row ​one dumbbell to your side while ​balancing on the other hand and feet. ​Lower it back down and switch sides.
    • Tip: Keep your hips level and avoid ​rotating your body.

Superset 2: Upper and Lower Body Isolation

  1. Chest Flyes
    • Reps: 10-15
    • Instructions: Lie on a bench with a ​dumbbell in each hand, arms ​extended above your chest. Lower ​the dumbbells out to the sides, then ​bring them back together.
    • Tip: Keep a slight bend in your elbows ​and control the movement.
  2. Leg Curls
    • Reps: 12-15
    • Instructions: Use a leg curl machine. ​Sit or lie as instructed, then curl your ​legs to lift the weight, squeezing your ​hamstrings at the top. Slowly lower ​back down.
    • Tip: Avoid using momentum and keep ​the movement controlled.
  3. Lateral Pulldowns
    • Reps: 10-15
    • Instructions: Sit at a lat pulldown ​machine and grip the bar with a wide ​overhand grip. Pull the bar down to ​your chest, squeezing your shoulder ​blades together, then slowly return to ​the starting position.
    • Tip: Keep your torso upright and avoid ​using momentum.
  4. Calf Raises on Leg Press Machine
    • Reps: 15-20
    • Instructions: Sit on a leg press ​machine with the balls of your feet on ​the platform. Push the weight up ​using your calves, then lower it back ​down.
    • Tip: Perform slowly to maximize the ​stretch and contraction.

Superset 3: Core and Cardio

  1. Russian Twists
    • Reps: 15-20 per side
    • Instructions: Sit on the ground with ​your knees bent and feet slightly ​lifted. Hold a weight or medicine ball ​with both hands and twist your torso ​to move the weight from side to side.
    • Tip: Keep your core engaged and ​back straight.
  2. Mountain Climbers
    • Reps: 20-30 per side
    • Instructions: Start in a plank position. ​Drive one knee towards your chest, ​then quickly switch legs, as if running ​in place.
    • Tip: Keep your core tight and hips ​level.
  3. Dumbbell Side Bends
    • Reps: 12-15 per side
    • Instructions: Stand with feet shoulder-​width apart, holding a dumbbell in ​one hand. Bend sideways at the ​waist, lowering the dumbbell towards ​the ground, then return to the starting ​position. Switch sides.
    • Tip: Keep the movement slow and ​controlled, and avoid leaning forward ​or backward.
  4. Burpees
    • Reps: 10-15
    • Instructions: Start standing. Drop into ​a squat position with your hands on ​the ground, kick your feet back into a ​plank, perform a push-up, jump your ​feet back to your hands, and ​explosively jump up.
    • Tip: Perform each step fluidly and ​maintain a steady pace.


Cardio Workout - do in-between strength workouts!

Long-Distance Steady State (Running, Cycling, Swimming or Rowing)

- Description: Maintain a consistent moderate pace over a long distance or time to build endurance.

- Example Routine: Choose a comfortable pace that can be sustained. Continue at this pace for 1-2 hours, depending on the sport and fitness level. Focus on maintaining a steady breathing pattern and an even pace.


Fartlek Training (Running, Cycling, Swimming or Rowing)

- Description: A form of unstructured speed work mixed with continuous training.

- Example Routine: Start with a 10-minute easy warm-up. Freely alternate between fast segments and easy-effort. Fast efforts can range from 15 seconds to 2 minutes, and easy efforts can last anywhere from 1 to 5 minutes.

Continue this pattern for 30-45 minutes. End with a 10-minute cooldown.


Stair Climbing (Running, Biking for hills)


-Description: Use stairs or very hilly terain to provide a high-intensity workout that targets the lower body and increases heart rate

-Example Routine: Find a long flight of stairs or stadium steps. Warm-up with a gentle 5-minute walk. Climb the stairs at a fast but sustainable pace, then walk down slowly for recovery.

Repeat for 20-30 minutes. Cool down with a gentle walk and stretch.


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Community-run, HiIT, YOGA, CLiMB and more

You all decide where and what the next workout will be.


Join our Telegram to engage in discussion and decision!

We are web3 first

We are running a couple of experiments to determine the best way to curate and ensure the longevity and success of WorkoutDAO.

Experiment #2

We created friend.tech like group where we can pool resources and decide on our next steps. Perhaps we could make team jerseys.

Experiment #1

We started a DAO and you will receive one FIT token for registering to any of our event and 5 FIT tokens for attending

Experiment #3

We will be giving every attendee a POAP to commemorate the run and to create a family tree of people who have worked out together.

Move to Stay Healthy

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Beepto LLC

228 Park Ave S PMB 61123

New York, 10003

puncar@banklessconsulting.com