
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 LIVE Class: Power Walking 1
Level: Beginner
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Equipment: None
Instructor: Chris Freytag -
36:34
GOLD LIVE Class: Cardio + Core Burner 3
Level: All Levels
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Equipment: Dumbbells (medium)
Instructor: Sam Cameranesi -
52:59
GOLD LIVE Class: Upper Body Max Out 2
Level: Intermediate, Advanced
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Equipment: Dumbbells (light and heavy), mat
Instructor: Shelley Hawkins -
47:23
GOLD LIVE Class: 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 LIVE Class: Yoga Tune up – Hip Openers 1
Level: All Levels
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Equipment: Mat
Instructor: Sheila Chenier -
44:57
GOLD LIVE Class: Butt + Legs + Thighs 2
Level: Intermediate, Advanced
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Equipment: Medium dumbbells, mini band
Instructor: Shelley Hawkins -
48:11
GOLD LIVE Class: Pyramid Power Plus 5 (Single Sided)
Level: Intermediate, Advanced
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Equipment: Mat, dumbbells (light and heavy)
Instructor: Chris Freytag -
34:48
GOLD LIVE Class: Lengthen and Strengthen 3
Level: All Levels
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Equipment: Dumbbells
Instructor: Leah Zahner -
41:21
Straight Up Strength
Are you ready to shape and tone your muscles, while staying low impact on the body? Straight Up Strength is a full body workout that focuses on form, speed, and lifting heavy dumbbells for your strength workout. This total body workout is going to work on fatiguing and burning out each muscle group! Think of…
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45:12
GOLD LIVE Class: Meditative Yoga 2
Level: All Levels
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Equipment: Mat
Instructor: JC Lippold -
43:09
5,000 Step Workout
Have you gotten all your steps in today? It’s a common question these days because we all know how important it is to get your steps in and your body moving. After all, the CDC recommends that we all get 5,000 steps per day! Well here is your chance to do it anywhere, anytime and…
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36:09
GOLD LIVE Class: 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 LIVE Class: 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
Kick Butt Kickboxing
Are you looking for a cardio workout that burns some serious calories but isn’t the repetitiveness of running on a treadmill? Welcome to our Kick Butt Kickboxing Workout that will get your heart rate high for 40 straight minutes and will also have your mind in the game the entire workout too! Throughout this Kick…
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29:42
Dumbbell HIIT
Whether you’re a HIIT regular or have never tried it, this workout is for you! Welcome to our 30-minute HIIT workout that will both challenge and welcome you into the world of high intensity interval training. By now most people know the value of high intensity interval training: it torches calories, boosts your metabolism and…
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32:47
GOLD LIVE Class: Flow & Yin Yoga 3
Level: All Levels
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Equipment: Mat
Instructor: Sheila Chenier -
24:30
Low Impact Lower Body
No squats, no lunges, and no jumping throughout the next 20-minutes of this intense low impact lower body workout. Whether you’re coming back from an injury, need to take some impact off the joints and still want to tone and feel the fire through your backside, this workout is for you! In just 20-minutes these…
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34:16
GOLD LIVE Class: Beginner GOLD 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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