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Use household items to tone those muscles. Grab a water bottle or coffee cups and work your muscles with Hammer Curls, Shoulder Presses, Hold Rotations, Lateral Steps, Alternating Reverse Steps, Mini Squats, Mini Deadlifts and Bent Over Rows.

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Strong at Home

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High Fives ( 0:15:28)

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Grab a kettlebell and let’s get started with this workout from GOLD’S GYM Australia in Sydney. You’ll do the following circuit 5 times: Squats, Upright Rows, Bent over rows, Shoulder presses, Step back lunges, and Kettlebell Swings. Whew!

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April 2 - GOLD'S FIT ( 0:43:26)

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Today’s workout you’ll need two moderately heavy objects and a stable chair or bench if you have one. After an 8 minute warmup, we’ll have the opportunity to hone our Overhead Squat skills. Then we’ll move into our Training section with 20 minutes to complete 280 total reps of Reverse Weighted Lunges, V-Ups, Lateral Step Overs, Mountain Climbers, Explosive Step Ups, Shoulder Taps. But that’s not all! When reps are done, we’ll have Max Air Squats until the bell rings. Head over to our GOLD’S STUDIO Facebook or Instagram page and post your Air Squat score under today’s image!

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March 31 - GOLD'S FIT ( 0:44:11)

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Today is all about steady paces and time under tension to build upper body strength. You’ll need 2 moderate to heavy weights for today’s workout. After a 6-minute warmup we have a Skill/Strength section with Tempo Single Arm Rows, Bar Breaker Presses, and Superman T-holds. Then we’ll head into a simple Training section with Dual Bent Rows, Bent Gators, Bicep Curls and Plank Reaches. Your flex is going to the next level today!

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April 27 - GOLD'S FIT ( 0:45:09)

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Grab two light to moderately heavy objects and get ready for this Push/Pull workout. We’ll take 9 minutes to warmup and then commence a 20-minute Training section. Our Training today is an AMRAP of Push Presses, Bent Rows, V-Ups, Hand Release Pushups, and High Pulls. We’ll spice things up by adding 5 Burpees every 2 minutes throughout. To seal the deal today, our Afterburner will be descending reps of Bicep Curls and Tricep Kickbacks. Let’s kick this week off right. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5kcXY99E7nIvmZeEgAA4xE?si=k-1KaU7OSnSn71YuO7Qp0g

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JUNE 15 - GOLD'S FIT ( 0:47:01)

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You’ll need two light to moderately heavy objects and a mat if you have one for today’s Push / Pull workout. We’ve got an 8-minute Tabata warmup leading into an 8-minute Skill / Strength section with Renegade Rows and Floor Presses. Our 16-minute Training section will take us through a different couplet every 2 minutes. Our couplets will include Hand Release Pushups & SA Bent Row to Tricep Kickbacks, Plank Pull Throughs & Hand Planks and No Pushup Burpees & Strict High Pulls. Grab your water and let’s start this week right!

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March 30 - BOOTCAMP ( 0:39:05)

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Grab two light weights and one moderate to heavy weight for today’s workout. The Interval section will be over before you know it. We’ll do 4 short rounds of Broad Jumps, Deadlift High Pulls and Lateral Hops. The Strength and Conditioning section is where the money is at today…18 minutes of Reverse Flyes, Weighted Bridges, Romanian Deadlifts, Plank Arm Reaches and Bent Rows. Never miss a Monday!

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Get it Done ( 0:35:46)

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Get your heart-rate going with Peeling push ups, Childs Pose, Reverse Lunges and Bent Hamstrings. Then, grab your dumbbells and let’s GET IT DONE with Shoulder Presses, High Pulls and Split Squats. Transition into Glute Bridges and Starbursts, then cool down with Mobility Burpees, Thread the Needle and Scorpion.

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April 7 - GOLD'S FIT ( 0:46:53)

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Today’s workout is a blended focus of time under tension to develop strength and then maxing the heart rate out to rev the metabolism. You’ll need one moderate to heavy object. Once we warmup, we have Skill/Strength work with Eccentric Single Arm Bent Rows and Eccentric Dual Hammer Curls. Our Training section is simple, but don’t let that fool you...it will leave you breathless. The goal is to empty the tank with Ground to Overheads and Suicide Sprints. The lungs and legs will be on fire, but the results are worth the burn! For some extra motivation, check out our Spotify playlist: https://open.spotify.com/playlist/5t7LfXFBeR1dwRy2JXnK7Z

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JUNE 8 - GOLD'S FIT ( 0:48:01)

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Kicking off this week with a Squat / Push workout. You’ll need two light to moderately heavy objects for today. After an 8-minute warmup, we’ll hit some spicy shoulder work in an 8-minute Skill/Strength section with Thrusters and Strict Presses. Our 15-minute Training section will be Unilateral Front Squats, Hardest Variation Pushups and Abmat Situps. We’ll end by stretching and prepping for another great workout tomorrow. Playlist: https://open.spotify.com/playlist/0QxTJZNRMG3zZLcyR0zWgk?si=gFM4U8uXSf2a2KV6ukdSew

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April 24 - BOOTCAMP ( 0:45:37)

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Congratulations! You make it to the end the week right with a fantastic Squat/Push workout. You’ll need two light to moderately heavy weights and a chair/bench if you have one. We’ll warmup for 8 minutes today and then take on a blazing 12-minute Interval section with Frog Jumps, Shuffle Steps, 180 Jumps and Plyo Pushups. To round out our workout, we’ve got a 10-minute Strength and Conditioning section with Bulgarian Split Squats, Side Plank Dips, and Seesaw Presses. You’ll be so glad you showed up for this one! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/78dN7I8J9yGC43D7CuSXif

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