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Kick it! Work your total body with Alternating Front Kicks, Push Ups, Alternating Cross, Speedbags, Alternating Reverse kicks, Speed Uppercuts, Knee Drives, Slurpees.

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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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Lit Kick ( 0:16:25)

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Light up your entire body with jabs, crosses, hooks, knees and kicks! You'll finish this session off with some core work. It's going to be a lit 16-minute workout!

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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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MAY 15 - GOLD'S FIT ( 0:42:17)

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Today is all about the upper body in this Push and Pull workout. You’ll need two light to moderately heavy objects. We have a simple 8-minute warmup leading into an 18-minute Training section which will include Single Arm Rows, Single Arm Floor Presses, Bear Crawls, and Side Plank Oblique Crunches. We’ll bring it home with lighter upper body work in the Afterburner with Tricep Kickbacks, Steering Wheels and Bicep Curls. Whew! Swing by our GOLD’S STUDIO Facebook or Instagram pages and drop a #flexfriday selfie! For additional motivation, check out this workout's Spotify playlist: https://open.spotify.com/playlist/13wxf9KAugapPuJ1EBtRKj?si=qwe4paiHSdKZEBb_Logctw

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April 7 - BOOTCAMP ( 0:41:13)

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Today’s workout has a solid blend of upper body, lower body and core work. You’ll need two light to moderate objects. Our warmup is just 5 minutes today and then we hit a big 15-minute Interval section with explosive efforts of Vertical Jumps, Side Shuffles with Floor Taps and Jumping Jacks to Star Jacks, and we’ll balance it out with two Plank and Knee Variations. We’ll end with a steady 10-minute Strength and Conditioning section with Triple Pulse Bent Rows, Weighted Toe Touches, Triple Pulse Tricep Kickbacks and Curtsy Lunges. All in all, a little bit of hard work and a whole lot of heart work. For extra energy, check out our playlist on Spotify: https://open.spotify.com/playlist/5t7LfXFBeR1dwRy2JXnK7Z

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JUNE 8 - GOLD'S FIT ( 0:48:01)

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Kicking off this week with a Squat / Push workout. You’ll need two light to moderately heavy objects for today. After an 8-minute warmup, we’ll hit some spicy shoulder work in an 8-minute Skill/Strength section with Thrusters and Strict Presses. Our 15-minute Training section will be Unilateral Front Squats, Hardest Variation Pushups and Abmat Situps. We’ll end by stretching and prepping for another great workout tomorrow. Playlist: https://open.spotify.com/playlist/0QxTJZNRMG3zZLcyR0zWgk?si=gFM4U8uXSf2a2KV6ukdSew

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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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March 24 - BOOTCAMP ( 0:34:57)

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Today you’ll need one light and one moderate for this blended upper and lower body workout. We’ll get our heart rates pumping with intervals of Squat Jumps, Bench Hop Overs and Thrusters. Then we’ll level things out with a steady 12-minute chipper of 200 total reps of Pushups, Step Ups, Woodchops and Mountain Climbers. Get ready to burn!

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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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Cinco Circuit ( 0:12:22)

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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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