
Created October 2019
You asked – and we listened! With our GOLD Split Day Workouts many of you wanted a calendar that incorporated strength workouts + the split day training! We are bringing to you our Muscle Max Out Calendar that brings you 28 days of total body strength workouts!
The Muscle Max Out Calendar incorporates the GOLD Split Day Workouts that incorporate separating the body into muscle groups and training specific muscles on certain days. The Split Day workouts split the body into 4 separate days: Chest/ Shoulder/Triceps, Back and Biceps, Legs and Buns, as well as a Core Day!
We also incorporated workouts from our Serious Strength Training Program that focuses on building strength and working to muscle fatigue. This program encourages moving at a slower pace but with heavier weights.
Along with focusing on strength and lifting heavy we also encourage to throw in a few days of Yoga where you can lengthen your muscles and focus on rang of motion. You will see a few of our favorite yoga workouts mixed in throughout the calendar!
Last, but not least, you will have the option to take an active day of rest OR choose your own cardio! This can mean choosing from our walking workouts or if you have a favorite form of cardio such as cardio kickboxing, dancing, going on a walk, running, elliptical… you choose! But make sure you are listening to your body and taking an active day of rest or moving your body in a way that incorporates cardiovascular health!
Muscle Max Out is a calendar full of 30 – 45 minute workouts for all of you looking to improve your strength, keeping it low impact and sculpting your body!
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47:44
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35:05
GOLD Mobility 1
Level: All Levels
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Equipment: Small massage ball (or a tennis ball), mat
Instructor: Leah Zahner -
33:39
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34:02
GOLD Strength Training Split Day – Core 1
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium), stability ball
Instructor: Leah Zahner -
38:50
GOLD Strength Training Split Day – Legs and Buns 1
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium), mini band
Instructor: Shelley Hawkins -
40:25
GOLD Strength Training Split Day – Back and Biceps 1
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium)
Instructor: Chris Freytag -
43:08
GOLD Strength Training Split Day – Chest, Shoulders, Triceps 1
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium)
Instructor: Chris Freytag -
48:41
GOLD Total Body Strength 2
Level: All Levels
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Equipment: Mat, dumbbells (medium and heavy)
Instructor: Shelley Hawkins -
48:45
GOLD Supersetting 2
Level: All Levels
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Equipment: Mat, dumbbells (heavy and medium)
Instructor: Leah Zahner -
33:58
Serious Strength Program – Total Body
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Chris Freytag -
30:36
Serious Strength Program—Lower Body
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Lindsey Bomgrem -
30:35
Serious Strength Program – Upper Body
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Lindsey Bomgrem -
24:57
Serious Strength Program – Core & Balance
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Leah Zahner -
48:44
GOLD Supersetting 1
Level: All Levels (the heavier the weights, the harder the workout)
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Equipment: Dumbbells
Instructor: Leah Zahner -
36:55
GOLD Total Body Strength
Level: All Levels
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Equipment: Mat, dumbbells
Instructor: Shelley Hawkins -
39:43
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30:33
Core Blast Pilates
Level: All Levels
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Equipment: Bodyweight, Mat
Instructor: Chris Freytag -
33:44
Total Body Firm Up
Level: All Levels
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Equipment: Medium Dumbbells, Mat
Instructor: Chris Freytag -
30:08
Upper Body Resculpt
Level: All Levels
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Equipment: Medium Dumbbells, Step Platform or Stable Chair, Mat
Instructor: Chris Freytag -
32:42
Lower Body Burn
Level: All Levels
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Equipment: Medium Dumbbells, Step Platform or Stable Chair, Mat
Instructor: Chris Freytag