
Created October 2021 Join us for this 28-day challenge to take on menopause and build your muscle! Resistance training, strength training, and cardio will help you manage your weight and hormones, no question. It’s easy to avoid which is why we will be doing this challenge together! How you move and what you eat has never been so important as it is in this season of life. You will be doing three days of strength, one day of cardio, and one day of yoga each week. That allows for two full days of rest to let your muscles and joints recover. If you are super sore from the workouts, back off a little and take an extra day of rest. If you are feeling great, grab a heavier pair of dumbbells for the next workout. We are all about progress, not perfection! You can stop the decrease of muscle mass as long as you are actively working to replace it!
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33:58
GOLD Beginner Power Walking 1
Level: Beginner
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Equipment: None
Instructor: Chris Freytag -
36:34
GOLD Cardio + Core Burner 3
Level: All Levels
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Equipment: Dumbbells (medium)
Instructor: Sam Cameranesi -
52:59
GOLD Upper Body Max Out 2
Level: Intermediate, Advanced
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Equipment: Dumbbells (light and heavy), mat
Instructor: Shelley Hawkins -
47:23
GOLD No Jumping Strength 4
Level: All Levels
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Equipment: Dumbbells (medium and heavy), mat
Instructor: JC Lippold -
50:25
GOLD LIVE Class: Kickboxing Strength 2
Level: All Levels
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Equipment: Dumbbells (light, medium and heavy), mat
Instructor: Chris Freytag -
32:43
GOLD Yoga Tune Up—Hip Openers 1
Level: All Levels
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Equipment: Mat
Instructor: Sheila Chenier -
44:57
GOLD Butt + Legs + Thighs 2
Level: Intermediate, Advanced
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Equipment: Medium dumbbells, mini band
Instructor: Shelley Hawkins -
48:11
GOLD Pyramid Power 5 (Single Sided)
Level: Intermediate, Advanced
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Equipment: Mat, dumbbells (light and heavy)
Instructor: Chris Freytag -
34:48
GOLD Lengthen and Strengthen 3
Level: All Levels
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Equipment: Dumbbells
Instructor: Leah Zahner -
41:21
Straight Up Strength
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Sam Cameranesi -
45:12
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43:09
5,000-Step Walking Workout
Level: All Levels
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Equipment: Bodyweight
Instructor: Chris Freytag -
36:09
GOLD Strength Training Split Day – Biceps, Triceps, Shoulders 1
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium)
Instructor: Chris Freytag -
29:43
GOLD Strength Training Split Day – Legs and Buns 2
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium), mini band
Instructor: Shelley Hawkins -
43:13
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29:42
Dumbbell HIIT
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Shelley Hawkins -
32:47
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24:30
Low Impact Lower Body
Level: Beginner
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Equipment: Mini Band, Mat
Instructor: Sam Cameranesi -
34:16
GOLD Beginner Slow Flow Yoga 1
Level: All Levels
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Equipment: Yoga Mat
Instructor: Sheila Chenier -
29:56
Calorie Sizzler
Looking for a way to torch calories and have fun doing it? This calorie sizzler workout is the one for you! This powerful routine is all about cardio—you’ll be getting that heart rate up while using different muscle groups. Why is that? Strength training combined with cardiovascular exercise is the key to getting in the best shape of your life.
Equipment needed:
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