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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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Bodyweight
HIIT

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ATX HIIT ( 0:33:52)

video 0:33:52

Warmup with Interior Pathway Stretches, Peeling Push Ups, Air Squats and Bottom Squat Holds. Then feel the burn through two circuits. Circuit one will have Push-Ups, Ground Rows and Dips. Circuit two will keep your heartrate going with Jump Lunges and Air Squats. Then, cool down with Thread the Needle and Tricep Stretching. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6WpRvFNNyBntD3we8vuKXG

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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 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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April 9 - BOOTCAMP ( 0:40:26)

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The only thing you’ll need for today’s workout is YOU…no equipment needed! We’ll loosen and prep the body in a brief warmup and then hit the Interval section with Skater Pauses with High Knees, Heel click and 180 Jumps. But the fun’s not over…burpees are our favorite, yes? YES! We’ll find a new level of greatness today with 1 minutes of max Burpees, but don’t worry, you’ll have 2 full minutes to recover after. Lastly, our Strength and Conditioning section will include Eccentric Hand Release Pushups, Side Plank with Toe Taps and Pike Presses. Big burn = big results! For added motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/3k530XeE3xB6XzN3zW6Lof

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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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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 17 - BOOTCAMP ( 0:39:57)

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We’re stoked you joined us for another bodyweight only BOOTCAMP workout. No equipment needed. The warmup will be quick rounds to prep the body for massive intensity in the Interval section. We’ll start Intervals with Broad Jumps, Crab Crawls, Squat Kicks and Fast Feet. Then after 1 minute of rest, we’ll test our limits with 1 minute to get max reps of Vertical Jumps. We’ll take another minute to rest and then head into our steady Strength and Conditioning section with Single Leg Deadlifts, Bridge Marches, and Bicycle Crunches. You are a champion! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/3XsQpfW0g8TfF5ziVtwBd7

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April 29 - GOLD'S FIT ( 0:44:54)

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We have a lot of fun and intensity packed into our 30-minute workout focused on Push today. You’ll need 2 light to moderately heavy objects. We’ll take 8 minutes to prepare the body for movement and then head into Skill / Strength with 2 minutes to find our max unbroken Jump Rope. Then we’ll move into training which will be broken into two sections. First, a 5-minute AMRAP of Devil Presses, followed by a separate 15-minute AMRAP of Pike Pushups, Push Presses and Double Unders. You’ll be glad you showed up for this one! For addition motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6W0Cb7eJkwzIJuAGU2Tn0Z?si=I4q3KTRRRZ2OTANcwYm2OQ

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Heart Rate HIIT ( 0:22:04)

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Turn up the intensity with Tap to Leaps, Jumping Jacks, Good Mornings, Front Steps, Push-Ups to Ankle Touches, Alternating V-Ups, Air Squats, Super Crunches and Vertical Leaps. This workout will fly by as your heart rate climbs and your fitness shines. At 22 minutes, it's a great way to get your heart rate going!

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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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