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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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April 29 - BOOTCAMP ( 0:39:56)

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Way to go for choosing today’s workout. Find two light to moderately heavy objects and get ready to work on Push. We’ll warmup for 6 minutes today and then jump into a 9-minute Interval section with Super Planks to Plank Jacks, Bear Craws and Burpees. Then we’ll level out the heart rate with a 15-minute Strength and Conditioning section where go up and down a ladder of Seated Strict Presses, Reverse Crunches, Plank Punches and Walking Lunges. No worries if you finish your ladder before time is up…you’ve got max Situps until the end. Getting stronger one workout at a time! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/6W0Cb7eJkwzIJuAGU2Tn0Z?si=I4q3KTRRRZ2OTANcwYm2OQ

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April 24 - GOLD'S FIT ( 0:44:35)

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Happy FriYAY! You’ll need one moderate to heavy object for today’s Squat/Push workout. After an 8-minute warmup to thoroughly prep, we’ll soldier through an 18-minute Training section. Training today will consist of decreasing Weighted Squats, but increasing Hand Release Pushups. And once that’s complete, we’ll take on Situps until our 18 minutes is over. That’s not all folks…we’ll finish the day with a Tricep burner and a lovely stretch through the quads. What a way to end the week! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/78dN7I8J9yGC43D7CuSXif

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April 6 - BOOTCAMP ( 0:43:13)

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Grab two light to moderate objects and get ready to get stronger in just 30 minutes. We’ll take 6 minutes to get warmed up today and then go to the max with super-short 15-second Intervals of Frog Jumps, Push Presses, Super Plank/Plank Jack Combos and High Knees. Then we’ll go on a little journey in our Strength and Conditioning section with Around the World Squat / Lunges, Seated Strict Press, Russian Twists and a 30-second Squat Hold. Pack your bags and let’s go! For an extra boost of motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/5yFHcUiy8PsKa3blEALxBL

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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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May 1 - BOOTCAMP ( 0:40:06)

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Happy FriYAY! Let’s head into the weekend with a killer Hinge and Squat workout that doesn’t require any equipment. We’ll warm up briefly before an 8-minute Interval section of Lateral 3-2-1 Hops, Crab Toe Touches, and Knee Pulls. The bulk of our workout today will be the 16-minute Strength and Conditioning section which include multiple variation of Glute Bridges, Sumo Squats as well as Standing Oblique Crunches. Leg day = best day! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5GT4NIXgOyomav2qAVjA9H?si=9ior_NUaTomOyrsbfA0ThA

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May 1 - GOLD'S FIT ( 0:42:33)

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Our workout today is all about Hinge and Aerobic work. You’ll need one moderate to heavy object and a box/bench if you have one. We’ve got an 8-minute warmup today before we conquer two 10-minute AMRAPs in our Training section. The first AMRAP will consist of Deadlifts, Mountain Climbers, Box Jumps (or Vertical Jumps) and the second will be Unilateral Deadlift High Pulls, Kickouts, and Swings. Set a goal for how many rounds you’ll complete and let’s make it happen! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/5GT4NIXgOyomav2qAVjA9H?si=9ior_NUaTomOyrsbfA0ThA

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April 10 - BOOTCAMP ( 0:42:30)

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The only thing you’ll need for today’s workout is water and a can-do attitude. No equipment needed. We’ll take it nice and easy through a 6 minute warmup and then attack the Interval section with Sprinter Skips, Mountain Climbers and Plank Jacks. We’ll keep the fun going in Strength and Conditioning with a 15-minute AMRAP of Scissor Jacks, Tempo Reverse Lunges, Side Plank Oblique Crunches and Cone Taps. Thirty minutes to a healthier, stronger version of you! For extra motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/13wxf9KAugapPuJ1EBtRKj

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MAY 19 - GOLD'S FIT ( 0:44:49)

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You’ll only need one box/bench/chair for today’s Squat / Skill workout. We’ve got three simple rounds to prep the body for a varied Skill section. It’ll begin with a 10-minute Cap to complete three rounds of Step Up Negatives and Explosive Step Ups. Then we’ll switch to a 12-minute EMOM of Drop Squats, Pistol Squats and Jump Lunges. We’ll conclude with an Afterburner of Reverse Crunches, Deadbugs and Super Crunches. Stay committed to your fitness and everyone benefits! Don't forget to check out the Spotify playlist! https://open.spotify.com/playlist/5TL06wMSladrEmDbaSaqSk?si=QrKDlHapT96lKDjVJDSVWg

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April 10 - GOLD'S FIT ( 0:38:35)

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Today you’ll need two light to moderately heavy objects for this killer leg day! We’ll take 8 minutes to get warmup and then start our trip down the Training ladder. We’ve got 20 minutes to complete descending reps of 40, 30, 20 and 10 Weighted Squats (or Thrusters), Weighted Reverse Lunges and a 200M Run (or Conditioning). Let’s hustle for that muscle! For additional motivation, check out our playlist on Spotify: https://open.spotify.com/playlist/13wxf9KAugapPuJ1EBtRKj

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April 30 - BOOTCAMP ( 0:41:52)

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We’re thrilled you joined us for today’s Squat and Pull workout. You’ll need one moderate to heavy weight and a band if you have one. We’ve got an 8-minute warmup today before we hit a sizzling 12-minute Interval section with In and Out Squats, Kickouts, Triple Pulse Squats and Skaters. We’ll finish up with a 10-minute Strength and Conditioning section with Snow Angels, 20 second Squat Hold, Back Rows and Goblet Squats. Thirty minutes of full body training to a healthier version of you! For additional motivation, check out this workout's playlist on Spotify: https://open.spotify.com/playlist/1HQD9EqiZKsjqwfuy5nCSL?si=2JHIIBvLTV2_1pXpvH2UNw

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