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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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April 14 - GOLD'S FIT ( 0:45:47)

video 0:45:47

Today’s workout calls for 2 moderately heavy objects and a jump rope if you have one. We’ll make our rounds through a simple warmup and then kick it up a notch for Training. Training will be 20-minutes, with 4 rounds of 5 different movements: Push Presses, Double Unders (or Singles), Hand Release Pushups, Skaters and Dips. The arms and the heart rate are going to get a good pump with this one! For additional motivation, check out this workout's playlist: https://open.spotify.com/playlist/5TL06wMSladrEmDbaSaqSk

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

video 0:44:54

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

video 0:42:17

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 21 - BOOTCAMP ( 0:41:58)

video 0:41:58

Find two light to moderately heavy objects for this challenging Push workout. We’ve got an 8-minute warmup before a 12-minute Interval section. The goal of our Intervals is to work to the extreme with Burpees and Thrusters to earn an extended recovery after each round. We’ll round out the day with a 10-minute Strength & Conditioning section which includes Diamond Pushups, Cossack Squats, Strict Presses and Crab Kicks. Remember, the greater the challenge, the greater the change. For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/4DJVEaNHbNTnwL7pjsykOG

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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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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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April 9 - GOLD'S FIT ( 0:40:37)

video 0:40:37

Today is all about getting the heart rate and the arms pumping. You’ll need two moderately heavy objects for today’s workout. After we get loose and warm, we’ll take it up a notch in our Training section with a 20-minute AMRAP of Push Presses, Double Unders (or Conditioning), Hollow Holds, Hand Release Pushups and a Run (or more Conditioning). The goal is to keep moving at a sustainable pace to keep the heart rate elevated throughout for a guaranteed sweat session! For added motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/3k530XeE3xB6XzN3zW6Lof

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