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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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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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April 3 - BOOTCAMP ( 0:39:41)

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The forecast for today’s workout is two light to moderately heavy objects and 100% chance of gains. After an 8 minute warmup, we’ll jump into Intervals (literally) with Row Jumps, Santanas, Skaters and Squat Kicks. In our Strength and Conditioning section we’ll take 10 minutes to beast our way through 200 reps of Upright Rows, Superman Lat Pulldowns, Tricep Dips and Russian Twists. Don’t worry if you finish your reps before the timer is up…we’ll let you start back from the top.

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JUNE 10 - GOLD'S FIT ( 0:45:58)

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We’re headed back to the basics today with foundational movement tester. You’ll need two light to moderately heavy objects and a rowing machine and pullup bar if you have access to them. We’ve got a 10-minute warmup leading into a 12-minute Skill / Strength section with KB Deadlift High Pulls and V-Ups. Then we’ll conquer an 8-minute Training section with our “Foundations” tester which includes Rowing (or Conditioning), Air Squats, Ab Mat Situps, HR Pushups, Pull Ups (or Bent Rows) and Max Burpees with time remaining. Drop your score on our Facebook or Instagram page so we can celebrate you! Check out this workout's playlist: https://open.spotify.com/playlist/4pAqy5K9e1hiHiySC7vjcZ?si=srtwHcB3SgmbwkKch533bQ

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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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April 28 - GOLD'S FIT ( 0:43:48)

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Welcome to an intense Squat/Hinge day ! You’ll need two light to moderately heavy objects for today’s workout. We’ll spend 11-minutes prepping mentally and physically for Training. Our Training section today is a 16-minute AMRAP of Squats, Weighted Squats, Deadlifts, Deadlift High Pulls and Burpees! You’ll earn the Afterburner today which is 5 minutes of active recovery with Mobility Mountain Climbers, Scorpions, Ballerina Stretches, Cobra to Down Dog and Pigeon Stretches. High fives to you. Let’s crush it! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/14rkTbsRaLd8MbqLtescf1?si=lU6xCKX6R9a5Tq7gCWP4eg

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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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MAY 18 - GOLD'S FIT ( 0:41:52)

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We’re going to build our #gainz with time under tension today. You’ll need two light to moderately heavy objects for today’s Push and Pull workouts. We’ll breeze through a 7-minute warmup before a 20-minute Strength section with Tempo Single Arm Rows, Plyometric Pushups, Tempo Floor Presses and High Pulls. Our Afterburner today will be 100 Situps with Bear Crawls mixed in. Let’s get after it! Don't forget to check out this playlist! https://open.spotify.com/playlist/6ObGawrAUO5txSHSO745nR?si=1Q_NZgiZTJWoINuPwFvZpA

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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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MAY 8 - GOLD'S FIT ( 0:45:07)

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Find two light to moderately heavy objects and get ready to end the week on a high note with this Push and Squat workout. We’ve got an 8-minute warmup before we take on a beast of a Training section. Training today will be 25 total Man Makers, but we’ll switch things up by completing 10 Air Squats each minute. We’ll end with an Afterburner of Floor Presses, Pushups, Reverse Lunges and Jump Lunges. A tough workout for an even tougher athlete!

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