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Warmup with Interior Pathway Stretches, Peeling Push Ups, Air Squats and Bottom Squat Holds. Then feel the burn through two circuits. Circuit one will have Push-Ups, Ground Rows and Dips. Circuit two will keep your heartrate going with Jump Lunges and Air Squats. Then, cool down with Thread the Needle and Tricep Stretching.

For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6WpRvFNNyBntD3we8vuKXG

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Bodyweight
HIIT

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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 13 - GOLD'S FIT ( 0:47:19)

video 0:47:19

Today’s Squat workout is going to bring some fun and unique Skill work. You’ll need a long pole (broomstick) and two moderately heavy objects today. We’ll warmup for 8 minutes before our Skill section which includes Overhead Squats, Overhead Carry, Slow Goblet Squats, Jumping Prisoner Squats, Farmer’s Carry and Weighted Curtsy Lunges. The legs are going to be feeling the love with this one! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5EWGVnaqO3ktit5eZ0HlQz?si=nW4waulGRI-dEsy_jZaxeQ

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May 25 - GOLD'S FIT ( 0:54:59)

video 0:54:59

Happy Memorial Day, #studiofam! Here is a Squat / Push workout as an alternative to The Murph for those of you who don’t have a pullup bar. We’ll have an extended 13-minute Warmup leading into a 26-minute Strength section. Strength will be broken up into 2 couplets. The first consisting of Single Arm Strict Presses and Push Presses and then we’ll switch the lower body in the second with Split Squats and Jump Lunges. The Afterburner is going to challenge the core with Low Planks, Pike Holds, Supercrunches, and Hollow Rocks. There are no holidays for #gainz! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/1YpczXply1HGcoIr45l2K0?si=-p4nnSQhR4Ca6zYGBXo7GQ

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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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April 17 - GOLD'S FIT ( 0:50:49)

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You’ll need a light weight/object and a chair/box for today’s killer hinge workout. Once we’re nice and warm, we’ll have some fun developing our ability to get upside down in Skill/Strength with Wall Walks, Overhead Holds (or Handstand Holds) and V-Ups. Then we’ll head into Training where we have 5 rounds of Weighted Sit-Ups, Deadlifts, Box Jumps, and Devil Presses. It’s going to be a good one! Let’s get sweaty! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/3XsQpfW0g8TfF5ziVtwBd7

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May 4 - BOOTCAMP ( 0:41:21)

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Welcome to the start of a great week for Bootcamp. We’ll be working with body weight only so no need for extra equipment today. We’ll dedicate 7 minutes to prepping the body for the workout. Then we’ll power through a 9-minute Interval section with Fast Feet to 180 Jumps, Runner’s Lunge Switches and Split Squat Jumps. Our 12-minute Strength and Conditioning section today will be an AMRAP of Plank Rows, Triple Pulse Lunges and Superman T’s. Every rep gets you closer to your goal. Keep going. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6YCnzBDbKH9WBWlYb8gkYQ?si=MQsfXfYiRbufpaMuJEfAcw

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April 24 - BOOTCAMP ( 0:45:37)

video 0:45:37

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

video 0:46:53

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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April 14 - GOLD'S FIT ( 0:45:47)

video 0:45:47

Today’s workout calls for 2 moderately heavy objects and a jump rope if you have one. We’ll make our rounds through a simple warmup and then kick it up a notch for Training. Training will be 20-minutes, with 4 rounds of 5 different movements: Push Presses, Double Unders (or Singles), Hand Release Pushups, Skaters and Dips. The arms and the heart rate are going to get a good pump with this one! For additional motivation, check out this workout's playlist: https://open.spotify.com/playlist/5TL06wMSladrEmDbaSaqSk

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April 24 - GOLD'S FIT ( 0:44:35)

video 0:44:35

Happy FriYAY! You’ll need one moderate to heavy object for today’s Squat/Push workout. After an 8-minute warmup to thoroughly prep, we’ll soldier through an 18-minute Training section. Training today will consist of decreasing Weighted Squats, but increasing Hand Release Pushups. And once that’s complete, we’ll take on Situps until our 18 minutes is over. That’s not all folks…we’ll finish the day with a Tricep burner and a lovely stretch through the quads. What a way to end the week! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/78dN7I8J9yGC43D7CuSXif

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