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30 minutes and you’re stronger than ever with Wall Push Ups, Arm Pumps, Leg Extensions, Knee Touches, Air rows, Pushbacks, Side Bends, Wall Planks

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Fit Over 50
Bodyweight

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April 27 - GOLD'S FIT ( 0:45:09)

video 0:45:09

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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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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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 6 - GOLD'S FIT ( 0:44:16)

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You’ll need moderately heavy objects for today’s Squat and Pull focused workout. We’ll take a solid 8-minutes to prepare for our 20 minute Training with a whopping 400 minimum reps. Today’s training is a chipper of 100 each of Weighted Squats, Floor Presses, Dual Overhead Walking Lunges, and Hand Release Pushups. You can complete every movement before you move on or partition as you go. The icing on the cake will a 30-second plank every 2-minutes during our chipper. Remember, we don’t throw in the towel…we use it to wipe the sweat and keep going. You were made for this! Check out our Spotify playlist for this workout: https://open.spotify.com/playlist/5yFHcUiy8PsKa3blEALxBL

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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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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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May 4 - GOLD'S FIT ( 0:44:34)

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We know you have a lot of choices for fitness so we’re honored you’re starting your week with the Pull/Work Capacity workout. You’ll need two light to moderately heavy weights and a jump rope if you have one. After a brief warmup, we’ll cruise through 2 big blocks of work in a 20-minute Training section. The movements consist of Renegade Rows, Wall Walks, Snatches and Double Unders. The first round will be longer, and then we’ll encourage you to increase weight for the shorter second round. We’ll wrap up with 5 minutes of recovery and stretches. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6YCnzBDbKH9WBWlYb8gkYQ?si=MQsfXfYiRbufpaMuJEfAcw

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Waterworld ( 0:21:50)

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Find 2 weights and tackle 3 sets of 3 movement groups. You’ll face Lunges, Front Squats and Thrusters, then crush Push-Ups, V-Ups with Rotation, and Sit- Ups. Finish off with intense High Knees, Jump Overs, and Russian Twists. Make your world a little stronger with this 22-minute session!

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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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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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