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We're all out of our routines, but that doesn't mean our health and well-being has to suffer. Connie will walk you through lifestyle management strategies to help you maintain healthy habits (or create new ones).

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Nutrition

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May 4 - GOLD'S FIT ( 0:44:34)

video 0:44:34

We know you have a lot of choices for fitness so we’re honored you’re starting your week with the Pull/Work Capacity workout. You’ll need two light to moderately heavy weights and a jump rope if you have one. After a brief warmup, we’ll cruise through 2 big blocks of work in a 20-minute Training section. The movements consist of Renegade Rows, Wall Walks, Snatches and Double Unders. The first round will be longer, and then we’ll encourage you to increase weight for the shorter second round. We’ll wrap up with 5 minutes of recovery and stretches. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6YCnzBDbKH9WBWlYb8gkYQ?si=MQsfXfYiRbufpaMuJEfAcw

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MAY 20 - GOLD'S FIT ( 0:41:28)

video 0:41:28

Welcome to Wednesday’s Push / Aerobic workout. You’ll need one light to moderately heavy object and a bar/band if you have one for today. We’ll warmup for approximately 8 minutes today and then cruise through a 20-Minute Training section with Unilateral Push Presses, Hollow Holds, Burpees and Sprints. We’ll end the workout with 2 Inchworm Complexes which will help restore your mobility and get you ready to come back and tackle another great workout tomorrow. Don't forget to check out the playlist! https://open.spotify.com/playlist/7akje5qf6tKEGyEdI6gNmt?si=v9Zbd3y1QqKbLafpkD3BVQ

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April 30 - BOOTCAMP ( 0:41:52)

video 0:41:52

We’re thrilled you joined us for today’s Squat and Pull workout. You’ll need one moderate to heavy weight and a band if you have one. We’ve got an 8-minute warmup today before we hit a sizzling 12-minute Interval section with In and Out Squats, Kickouts, Triple Pulse Squats and Skaters. We’ll finish up with a 10-minute Strength and Conditioning section with Snow Angels, 20 second Squat Hold, Back Rows and Goblet Squats. Thirty minutes of full body training to a healthier version of you! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/1HQD9EqiZKsjqwfuy5nCSL?si=2JHIIBvLTV2_1pXpvH2UNw

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March 25 - BOOTCAMP ( 0:38:05)

video 0:38:05

All you need for today’s workout is one moderate weight, but don’t worry…we’re going to get a great sweat on! The warmup will be short and sweet and then we’ll head on to long intervals of Pulse Lunges, Renegade Rows and Shoulders Taps. Our Strength and Conditioning section will be keep us moving for 13 minutes of Split Squats, Arm Rows, High Knees and Weighted Situps. Big results in just 30 minutes!

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March 26 - GOLD'S FIT ( 0:39:37)

video 0:39:37

Grab one moderate to heavy weight and get ready to sweat. After a short and sweet warmup, we’ll take on a 20-minute Training Section with Wall Walks (or Pike Shoulder Taps), Ground to Shoulder, Pike Press, Hollow Rocks and Burpees. With two movements to take you inverted, this workout is sure to leave you energized and recharged!

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April 3 - GOLD'S FIT ( 0:36:28)

video 0:36:28

Grab two moderately heavy objects and prepare for steady efforts with as little recovery as possible. We’ll take 8 minutes to get the body warm and ready and then head into our Training section with a 20 minute AMRAP of Burpees, Renegade Rows, Snatches, and Running (or conditioning). Repeat after us, “I am unstoppable!”.

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April 6 - GOLD'S FIT ( 0:44:16)

video 0:44:16

You’ll need moderately heavy objects for today’s Squat and Pull focused workout. We’ll take a solid 8-minutes to prepare for our 20 minute Training with a whopping 400 minimum reps. Today’s training is a chipper of 100 each of Weighted Squats, Floor Presses, Dual Overhead Walking Lunges, and Hand Release Pushups. You can complete every movement before you move on or partition as you go. The icing on the cake will a 30-second plank every 2-minutes during our chipper. Remember, we don’t throw in the towel…we use it to wipe the sweat and keep going. You were made for this! Check out our Spotify playlist for this workout: https://open.spotify.com/playlist/5yFHcUiy8PsKa3blEALxBL

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April 29 - BOOTCAMP ( 0:39:56)

video 0:39:56

Way to go for choosing today’s workout. Find two light to moderately heavy objects and get ready to work on Push. We’ll warmup for 6 minutes today and then jump into a 9-minute Interval section with Super Planks to Plank Jacks, Bear Craws and Burpees. Then we’ll level out the heart rate with a 15-minute Strength and Conditioning section where go up and down a ladder of Seated Strict Presses, Reverse Crunches, Plank Punches and Walking Lunges. No worries if you finish your ladder before time is up…you’ve got max Situps until the end. Getting stronger one workout at a time! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6W0Cb7eJkwzIJuAGU2Tn0Z?si=I4q3KTRRRZ2OTANcwYm2OQ

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April 30 - GOLD'S FIT ( 0:48:59)

video 0:48:59

Squat and Pull with a dash of Core are what’s on deck for today’s workout. We’ve got a solid warmup today to really prep the body for a 20-minute EMOM of Bulgarian Split Squats, Squat Jumps, Russian Twists, Renegade Rows, and Hollow Holds. You’ve got rest built in today so go heavy and give it everything you’ve got! The results are worth it! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/1HQD9EqiZKsjqwfuy5nCSL?si=2JHIIBvLTV2_1pXpvH2UNw

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MAY 29 - GOLD'S FIT ( 0:47:30)

video 0:47:30

We’re working on explosive hip drives in today’s Pull / Hinge workout. You’ll need one moderate to heavy object and a bench/box. After a brief warmup, we’ll dedicate 10 minutes in Skill Strength to Unilateral Deadlifts, Swings and V-Ups. Then we’ll crank it up a notch in our 16-minute Training section with Burpees to Box Jumps and Devil Presses. Then we’ll finish with some refreshing stretches after today’s grinder to get you ready for an active weekend. Check out this workout's playlist! https://open.spotify.com/playlist/6W0Cb7eJkwzIJuAGU2Tn0Z?si=sMrzxuL8T82zuolfm7llZA

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