
Created November 2021 You asked and we’ve delivered! For those of you cardio junkies who love walking/running but might be missing some strength training in your routine, this calendar is for you. And for you strength training lovers out there who want to add a few more steps into your day, you’ll enjoy this calendar just as much. This 28-day calendar is a strength training + walking or running program designed with intentional workouts to help you build strength to become a stronger and faster walker or runner! We say walker or runner, because YOU get to decide! You don’t have to be a runner to try this calendar. If you are someone who loves to walk, so be it! Get outside and walk for 1–3 miles on the short days or walk 2–4 miles on the medium length days! Let this month be your time to take both your strength and cardio training to the next level! This month-long workout plan is designed to strengthen the muscles walkers and runners rely on, increase upper body strength (which you also need as a runner), increase core and balance strength (which is extremely important for runners) AND hit your weekly mileage goal you may have for yourself. Of course, modifications are offered in every workout for all fitness levels. So feel free to scale back and modify as needed! Why strength training is important for runners: 1. Prevents Injury 2. Increases Agility and Speed Join us as we get stronger with these strength workouts and put on the mileage with our walks/runs! And if you want to take your walks/runs indoors—check out our treadmill programs here!
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10:50
10-Minute Yoga Flow
Sometimes just 10 minutes can change your entire day. This 10-minute Yoga Flow might be just that powerful! In the midst of our crazy, busy lives, it can be difficult to find any time for just a moment of sanity, let alone time to move our bodies. But let’s be honest—if we are willing to…
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32:43
GOLD Yoga Tune Up—Hip Openers 1
Level: All Levels
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Equipment: Mat
Instructor: Sheila Chenier -
45:30
Pyramid Power Premium 2
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Chris Freytag -
30:54
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41:21
Straight Up Strength
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Sam Cameranesi -
12:37
10-Minute Tank Top Arms
Toned arms are awesome! We all want to look our best in short sleeves, tank tops, and sleeveless dresses, but what about picking up heavy boxes, carrying your kids or grandchildren, or loading big bags of groceries? It is crucial that we also stay strong, and that’s exactly what our 10-Minute Tank Top Arms workout…
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36:09
GOLD Strength-Training Split Day—Core 2
Level: All Levels
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Equipment: Mat, light to medium dumbbells
Instructor: Sam Cameranesi -
29:42
Dumbbell HIIT
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Shelley Hawkins -
11:41
10-Minute Stretch and Flexibility 1
Follow along with this 10-minute stretch routine after your next workout! Whether you’ve just completed a HIIT workout, total-body strength, or a cardio workout, this stretch workout is the best way to actively cool down your muscles. Designed to relieve tight muscles and ensure your body is ready to move again tomorrow, this workout is…
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24:30
Low Impact Lower Body
Level: Beginner
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Equipment: Mini Band, Mat
Instructor: Sam Cameranesi -
11:12
10-Minute Feel Your Core Workout
Welcome to your 10-Minute Feel Your Core Workout, where you are going to do exactly that—feel your core! Throughout this 10-minute core workout, trainer Tish will have you feeling the burn as you work through exercises to strengthen your core. As always, we will start with a total-body warm-up to get the entire body ready…
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16:23
10-Minute Foam Rolling Recovery
Are you feeling tight, achy, or chronically sore? Ready for some relief? Many of us who finally start making the time for regular workouts forget the importance of real recovery for our bodies. After all, we are busy! We think, “I can barely squeeze in my regular workouts, so adding something else seems impossible.” The…
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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 -
14:19
10-Minute Legs and Glutes Workout 1
So you want some great legs and gorgeous glutes but you don’t have time for long workouts? You definitely need to try this amazing 10-minute leg and glute workout! During these fast, fun 10 minutes, we’ll target your lower body muscles with strength and cardio moves to burn some calories and get your heart rate…
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13:35
10-Minute Bicep, Tricep, and Shoulder Workout
Are you ready for a beautiful, strong upper body? Join us for this amazing 10-Minute bicep, tricep and shoulder workout. Whether you’re looking for a quick 10-minute workout for your day, or a great upper body challenge that you can tack onto your cardio workout, these 10-minutes will do the trick! So pick up some…
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33:58
Serious Strength Program – Total Body
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Chris Freytag -
24:57
Serious Strength Program – Core & Balance
Level: Intermediate, Advanced
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Equipment: Medium to Heavy Dumbbells, Mat
Instructor: Leah Zahner -
36:28
Core Conditioning
Level: All Levels
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Equipment: Bodyweight, Mat
Instructor: Lindsey Bomgrem