Strength + Walk/Run Calendar (Includes GOLD Workouts)

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!

  • 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…

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  • 32:43

    GOLD LIVE Class: Yoga Tune up – Hip Openers 1

    Level: All Levels
    Equipment: Mat
    Instructor: Sheila Chenier

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  • 45:30

    Pyramid Power Premium 2

    Equipment Needed: Exercise Mat, Medium to Heavy Set of Dumbbells What is Pyramid Power? Power up and stay strong with this Pyramid Power Premium 2 workout that will build total body strength and get your heart pumping! In this 45-minute interval-based workout we will do seven rounds of cardio and strength drills, starting with one…

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  • 30:54

    Mindful Yoga

    How often do you search for a workout that is mindful? So often we rush to find the biggest calorie burn or the thing that might sculpt our muscles the most. And yet in your rush through life, your body is like a precious vase. As beautiful as it might be, it can also break…

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  • 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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  • 31:39

    Barre Burn

    Welcome to Barre Burn where your inner dancer is about to be released! Whether you’ve been dancing your whole life or never even tried a plié, you are going to fall in love with this completely unique kind of fitness. Easy? No way! But a totally fun and totally different way to sweat and burn…

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  • 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 LIVE Class: Strength Training Split Day – Core 2

    Level: All Levels
    Equipment: Mat, light to medium dumbbells
    Instructor: Sam Cameranesi

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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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  • 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…

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  • 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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  • 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—feeling 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…

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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 LIVE Class: Strength Training Split Day – Legs and Buns 1

    Level: All Levels
    Equipment: Mat, dumbbells (heavy and medium), mini band
    Instructor: Shelley Hawkins

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  • 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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  • 10-Minute Bicep, Tricep, and Shoulder Workout

    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

    Ready to get strong and shape your muscles? This Total Body Serious Strength workout is a head-to-toe challenge for every muscle in your body! No more wimpy weights giving you little to no results. It’s time to learn how to lift some serious weights. This total body workout will challenge you to find your strong…

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  • 24:57

    Serious Strength Program – Core & Balance

    If you are serious about getting a strong core with kick-butt abs, then this Core and Balance Serious Strength workout is your new challenge! Throw away everything you’ve done in your traditional core workouts like crunches or sit-ups and pick up those heavy weights! This core muscle workout uses dumbbells for an instability challenge that…

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  • 36:28

    Core Conditioning

    Lindsey Bomgren leads this core conditioning workout that will tighten your tummy and tone your abs, creating a stronger core and a better body. Chris Freytag will help out with modifications throughout the workout to meet you where you are in your fitness journey.

    Equipment needed:

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