July Workouts

July Workouts

Jul 03, 2018 / By : / Category : Workouts


 

WELCOME TO THE UNITED STATES OF GAINS

On the road or on the go? No excuses! Your GOLD’S AMP™ coaches are ready to train you 24/7. Gym first, BBQ later.
 

CORE

7/24/2018: Total Core Recall: 16-Minute High Intensity Workout with Coach Ericka
Experience a total core burn in just 16 minutes! Coach Ericka takes you through Flutter Kicks, Crunch Pulses, Russian Twists, C-Crunches, Cross Crawls, and Supermans.

7/10/2018: Cap’n Crunches: 14-Minute High Intensity Workout with Coach Blake
Tone that core and get ready for the beach with Cap’n Crunches! Coach Blake guides you through standard crunches, crunches with your feet elevated, reverse crunches, and super crunches. Grab a mat and get AMPED for this burner.
 

BODYWEIGHT

7/24/2018: Cardio Fun: 16-Minute High Intensity Workout with Coach Ericka
Who says cardio can’t be fun? Keep the intensity high and the movements explosive with High Knees, In & Out Squats, Push-Ups, and Switch Lunges. You’ll have 40 seconds to work and 20 seconds to rest.

7/24/2018: Jump Drive: 21-Minute High Intensity Workout with Coach Lee
Be sure to warm up before you take on this workout! Dive into 5 challenging rounds of Jump Squats, Mountain Climbers, Alternating Jumping Lunges, and Glute Bridges. Expect intervals of 40 seconds on and 20 seconds off during each round.

7/18/2018: Jump to It: 17-Minute Medium Intensity Workout with Coach Dallas
Jump into this workout that contains a 4-movement circuit. Each movement will be 30 seconds on and 30 seconds off. Each round will have bodyweight squats (air squats), jumping jacks, lunges and speed skaters. Let’s get started!

7/3/2018: Punch and Kick: 27-Minute High Intensity Workout with Coach Anna
Change up your routine with kicks, punches, and bodyweight strength movements like Push-ups, Mountain Climbers, and Bridges for the ultimate total body workout. Grab a jump rope or use an “imaginary rope” for warm up/intervals.

7/3/2018: Leg Scorcher: 20-Minute High Intensity Workout with Coach Dallas
Fire up your lower body and get explosive with 40 seconds on and 20 seconds off of Squats, Lunges, Jumping Squats, and Jumping Lunges for a total of 4 rounds.
 

TREADMILL RUN

7/18/2018: The Crucible: 55-Minute High Intensity Workout with Coach Chance
GOLD’S AMP™ experts, this mash-up is for you! Mix it up with running, jumping jacks, air squats and push-ups on this ultimate advanced workout. The top suggested speed hits 10 MPH.

7/18/2018: Up and At ‘Em: 27-Minute Medium Intensity Workout with Coach Rebekah
Lock in your speed at 6 MPH and practice running through inclines that will increase every minute up to a peak of 10%. Coach Rebekah will guide your form and keep you going strong through each push. Up through the hills we go!
 

TREADMILL WALK/JOG

7/10/2018: Quick Burn: 30-Minute Medium Intensity Workout with Coach Michelee
Find some time in your day for a quick burn! This is a great workout for joggers ready to test their skills. With speeds hovering between 4 and 5 MPH, this is no joke. Get to it, #AMPNation!

7/10/2018: Pride and Stride: 20-Minute Medium Intensity Workout with Coach Michelee
Get some pep in your step with this workout from Coach Michelee! Expect speeds between 2.5 and 5 MPH and a max incline of 5%. No need to be humble today- Show some pride and start your stride!
 

ELLIPTICAL

7/3/2018: The Surge: 24-Minute High Intensity Workout with Coach Lee
Focus on intense bursts of speed with The Surge. Expect a steady incline and resistance of 10 as you alternate between anaerobic surges of power for 15 seconds and 45 seconds at a Base Pace for 12 rounds.

 

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