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Get your whole family to kick it into high gear with this fun, high energy kickboxing circuit with Coaches Erin, Austin, and Theresa!

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Family Strong

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Family Circuit ( 0:34:48)

video 0:34:48

The whole family can get in on this one! Start with a warm-up and see how many of each exercise you can do in one-minute: squats, inchworms, push-ups, good mornings and jumping jacks. Then, head through 3 circuit stations – strength, cardio and agility. Finally, finish strong and see who has the strongest core with a stability workout.

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Flow Ryder ( 0:23:55)

video 0:23:55

Coach Tory will guide you through a 23-minute sequence of movements designed to optimize your mobility and power. These unique movements will open your hips and will help you to generate power. Expect 3 sets of Sumo Squat Twists, Push-Ups with Shoulder Taps, Shin Boxes, Reverse Lunge to High Knees, Plank to Down Dog, Mobility Mountain Climbers, Sprowl Jumps, PLyo Lunges, and Side Kick Throughs. Remember to engage your core and breathe!

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Simple Body Weight ( 0:18:21)

video 0:18:21

Get your heart rate moving with Squats and Booty kicks. Then, move into your circuit with 4 rounds of Squat to kickbacks, Glute Bridge Raises, Push Up w/ Shoulder Tap, Shoulder press and Dips. Finally, cool it down with some light yoga and stretching. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/15j3AuFXArXCHIdPea8PtP

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April 8 - BOOTCAMP ( 0:42:45)

video 0:42:45

You’ll need two moderate to heavy weights for today’s 30-minute BOOTCAMP workout. After a 6-minute warmup, we’ll rock a short interval section of Broad Jumps with Shuffles, Lateral Scissor Shuffles and Knee Pulls. The Strength and Conditioning section is the where the magic will happen today with 18-minutes of Suitcase Deadlifts, Front Kicks to Jumping Jacks, Rotating Elbow Planks, Deadlift High Pulls, Plank to Bears and Skips. Whew! This one is tough, but YOU are tougher! For added energy, check out our playlist on Spotify: https://open.spotify.com/playlist/5EWGVnaqO3ktit5eZ0HlQz

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April 7 - BOOTCAMP ( 0:41:13)

video 0:41:13

Today’s workout has a solid blend of upper body, lower body and core work. You’ll need two light to moderate objects. Our warmup is just 5 minutes today and then we hit a big 15-minute Interval section with explosive efforts of Vertical Jumps, Side Shuffles with Floor Taps and Jumping Jacks to Star Jacks, and we’ll balance it out with two Plank and Knee Variations. We’ll end with a steady 10-minute Strength and Conditioning section with Triple Pulse Bent Rows, Weighted Toe Touches, Triple Pulse Tricep Kickbacks and Curtsy Lunges. All in all, a little bit of hard work and a whole lot of heart work. For extra energy, check out our playlist on Spotify: https://open.spotify.com/playlist/5t7LfXFBeR1dwRy2JXnK7Z

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

video 0:45:09

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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Kickin' It ( 0:20:19)

video 0:20:19

Kick it! Work your total body with Alternating Front Kicks, Push Ups, Alternating Cross, Speedbags, Alternating Reverse kicks, Speed Uppercuts, Knee Drives, Slurpees.

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Lit Kick ( 0:16:25)

video 0:16:25

Light up your entire body with jabs, crosses, hooks, knees and kicks! You'll finish this session off with some core work. It's going to be a lit 16-minute workout!

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ATX HIIT II ( 0:32:20)

video 0:32:20

Warm up with a series of stretching and light bodyweight exercises. Then, break it down in your first circuit with Kick Outs and Break Dancers – we see you! Circuit 2 will get your blood flowing with Air Squats, Lateral Lunges and Vertical Jumps. Finally, cool down with Straight leg Stretchs, Shoulder Roll Overs and end in Cobra post.

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Knee Kick ( 0:00:21)

video 0:00:21

Let our GOLD'S GYM trainers from India teach you how to do the perfect Knee Kick.