Episode 3: Glutes like a Gronkowski Favorite Favorite Add to

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Let's get those buns burning!

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Gold's Gym Exclusive - Chris Gronkowski

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Banded Glutes ( 0:23:31)

video 0:23:31

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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Bunny Hop ( 0:00:21)

video 0:00:21

Let our GOLD'S GYM trainers from India teach you how to do the perfect Bunny Hop.
Glutes and Core ( 0:45:50)

video 0:45:50

Fitness is universal! Join our experts at GOLD'S GYM Russia for a workout that's sure to have those glutes burning and your core tight. **In Russian.

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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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Stronger You ( 0:22:05)

video 0:22:05

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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Get it Done ( 0:35:46)

video 0:35:46

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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The HIITs keep coming ( 0:21:16)

video 0:21:16

Let’s HIIT it with GOLD’S GYM trainers from the land down under! Our experts from Sydney, Australia will get your heart pumping and muscles burning with Jump Squats, Burpees, Push Ups + shoulder taps, Mountain Climbers, Jumping Alternating Lunges and Star Jumps!

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Core Strength ( 0:16:49)

video 0:16:49

Let’s get those abs strong! First, warm up with Bent over twists and some full-body yoga moves. Then, complete three circuits of Russian twists, Bridge Marches, Hover jacks and Supermans. Feel the burn! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/60aAcVoqtFiKZsZt1lM9bW

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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 15 - GOLD'S FIT ( 0:43:53)

video 0:43:53

For today’s workout, you’ll have to the option to add two moderately heavy objects, but we’ll still get a great burn with just bodyweight. We’ll commit 10 minutes to fully prepare the body for our 18 minute AMRAP in the Training section. The Training today includes Walking Lunges, Situps, Squats, Russian Twists and Sprints. How many reps to you plan to accumulate? Eyes on the prize and let’s make it happen! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/7akje5qf6tKEGyEdI6gNmt

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