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Grab a resistance band and get those Glutes moving! Our expert trainers from Sydney, Australia will guide you through 4 rounds of Bench Thrusts, Lateral Walks, Band Squats, Laying side clams, Openers, Glute Bridges, Frog Pumps, Banded Radials.

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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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Stronger You ( 0:22:05)

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Coach Parker will get you warm and then take you through 3 rounds of Air Squats, Reverse Lunges, Push-Ups, Glute Bridges, and Crunches working for 30 seconds each movement. You’ll finish off with a stretching session. Let’s train hard these 22 minutes! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/0Tv8Dss5VGJhGkKUeswCTO

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

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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 20 - BOOTCAMP ( 0:40:34)

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Grab one moderate to heavy object and get ready for thirty minutes of sweaty fun. We’ll take 6 minutes to warmup and then jump into a 12-minute Interval section with Lateral Bear Crawls, Skaters, Ground to Overheads and Jump Lunges. We’ll end with a 12-minute Strength and Conditioning section with Split Squats, Situps, Plank Jacks, Airplanes, Sumo Squats and Plank Walks. Happy Monday! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/1YpczXply1HGcoIr45l2K0

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May 1 - BOOTCAMP ( 0:40:06)

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Happy FriYAY! Let’s head into the weekend with a killer Hinge and Squat workout that doesn’t require any equipment. We’ll warm up briefly before an 8-minute Interval section of Lateral 3-2-1 Hops, Crab Toe Touches, and Knee Pulls. The bulk of our workout today will be the 16-minute Strength and Conditioning section which include multiple variation of Glute Bridges, Sumo Squats as well as Standing Oblique Crunches. Leg day = best day! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5GT4NIXgOyomav2qAVjA9H?si=9ior_NUaTomOyrsbfA0ThA

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Flow Ryder ( 0:23:55)

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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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April 6 - BOOTCAMP ( 0:43:13)

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Grab two light to moderate objects and get ready to get stronger in just 30 minutes. We’ll take 6 minutes to get warmed up today and then go to the max with super-short 15-second Intervals of Frog Jumps, Push Presses, Super Plank/Plank Jack Combos and High Knees. Then we’ll go on a little journey in our Strength and Conditioning section with Around the World Squat / Lunges, Seated Strict Press, Russian Twists and a 30-second Squat Hold. Pack your bags and let’s go! For an extra boost of motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/5yFHcUiy8PsKa3blEALxBL

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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 21 - BOOTCAMP ( 0:41:58)

video 0:41:58

Find two light to moderately heavy objects for this challenging Push workout. We’ve got an 8-minute warmup before a 12-minute Interval section. The goal of our Intervals is to work to the extreme with Burpees and Thrusters to earn an extended recovery after each round. We’ll round out the day with a 10-minute Strength & Conditioning section which includes Diamond Pushups, Cossack Squats, Strict Presses and Crab Kicks. Remember, the greater the challenge, the greater the change. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/4DJVEaNHbNTnwL7pjsykOG

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