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Get warm with Lateral leg lifts, Air Squats and Bird Dogs. Then complete 3 rounds of Switching Shin box extensions, Side Planks and Mountain climbers. Let’s get moving!

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Fit Over 50
Bodyweight

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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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March 31 - BOOTCAMP ( 0:42:08)

video 0:42:08

Welcome back for another great day of BOOTCAMP where we’re serving up lower body, upper body and core work! For today’s workout, you’ll need two moderate weights. After we warmup and prepare, we’ll attack the all bodyweight Interval section like a boss with Jump Squats, Invisible Jump Rope, Ski Jumps and Dual Mountain Climbers. We’ll finish with an even-paced Strength and Conditioning section of Dive Bomb Pushups, Goblet Squats, Floor Presses, Overhead Walking Lunges and Bird Dogs. You got this!

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April 2 - GOLD'S FIT ( 0:43:26)

video 0:43:26

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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Slow and Steady Wins the Race ( 0:29:08)

video 0:29:08

Get your blood flowing and your body moving. March, twist and stretch in your first round. Get your abs burning with Crunches, Bird dogs and High plank to kneel. Then go for upper body strength with Lateral reaches, Air rows and Iso curls. Finish strong with twist reaches, air scoops and arm flaps.

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

video 0:43:48

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 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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Lets HIIT It! ( 0:26:50)

video 0:26:50

Let’s spike that heart rate with Quick Feet, Kick Outs, Mountain Climbers, Leg Lift Thrusts, Speed Uppercuts, Push-Ups with Rotation, Side Pikes, Burpees, Tuck Jumps, Butt Kicks, and Flamingo Kicks. This workout is explosive and dynamic, just what you need to transform your body in a quick 30-minutes. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5qiMMe586HgdNBoxDsr3Uy

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Staying Mobile ( 0:31:30)

video 0:31:30

Here we go! Start with Mobility mountain climbers and Santanas. Then, get going with a circuit of Sumo Squats, Side Planks, Glute Bridges and Beat Squats. You've got this!

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Feel the Burn ( 0:32:47)

video 0:32:47

Warm up, Get Moving then Cool Down with this dynamic workout! First, get your blood flowing with Air Squats, Wall Angels and Arm Circles. Then, let’s get moving with three rounds of Floor Presses, Bent over rows, Goblet Squats, Dumbbell Deadlifts and everyone’s favorite – Burpees. Finally, reward your body with a series of stretches.

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Cinco Circuit ( 0:12:22)

video 0:12:22

Let our trainers from Gold’s Gym Poughkeepsie, New York guide you through this total body workout. Your body will thank you after you complete this workout with Inchworms, Hand Release Push Ups, Squat to Lunge, Plank with Leg Lifts and Burpees.

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