Mix and match your workouts

Did you set a personal fitness goal? Good. If you want results, then strategy is your game and we’ve got one for you!

We have the workouts you need to mix and match to keep you motivated for all of your fitness goals. Whether you are just starting out or have been exercising for years, creatively combining these three strength workouts with three cardio workouts will help you take your body and your workout to the next level. The well-rounded workouts integrate cardio, strength, core and flexibility training.

For best results, use full range of motion, pay attention to your posture and breathing and give it your all — mind and body. Rest in between sessions and record your progress — it’s great to record your strength and fitness results, as they will change over the next few weeks with your commitment!

For your convenience, use our workout calendar below, and track and check off each session as you go. Good luck, have fun and make each workout your best ever!

Gold Medal Bodies

Mastery begins with a disciplined focus on the path to excellence. This 30-minute GMB workout is your start. The progressive sequence includes warm-up, skills, flow/conditioning and stretching, all dedicated to help you build physical autonomy and true control of your body.

Warm-Up

1. Walking knee-up

Walking or walking in place, raise one knee to 90 degrees, making sure to keep the supporting leg straight. It is important to remember to keep the supporting leg pressing through the foot firmly into the ground, with a nice tall spine. Lower your leg to the ground and switch sides.

Repeat for up to one minute.

2. Deep squat hold side-to-side

Come down into the deepest squat that you are comfortable in. Make sure your heels are planted on the ground. Once in your squat, rock side to side. Move slowly and with control. If balance is an issue, place your hands on the ground or an object in front of you.

Perform for up to one minute.

3. Wrist warm-up

From your squat, simply walk yourself forward so you are now on your hands and knees. Your shoulders should be over your hands and your hips should be over your knees. With your hands firmly placed on the ground, perform 10 to 15 reps of the following movements. Never move into pain, and start slowly. 

• Fingers facing forward, palm lifts.
• Hands turned out, rocking side to side.
• Fingers facing you, rocking front to back.
• Palms facing up, rocking front to back.

4. Bear

Start with your shoulders over your hands and hips over your knees.

• Get into an “A Frame” starting position: Tuck your toes and push firmly through the arms, allowing your hips to raise nice and high and the legs to straighten. The heels of your feet should be on the ground or as close to the ground as possible. This is your “A Frame.” Hold the A Frame position for 10-15 seconds.
• Perform the Bear: Keeping your A Frame, move your right arm forward followed by the left leg. Repeat on the opposite side. It is important to remember whatever arm moves, the opposite leg follows. As you move allow your hips to stay as high as possible.

Perform for up to one minute.

5. Monkey

From the Bear position, walk your hands back so you are sitting in a squat. Remember it is important to sit in a squat that allows your heels to remain on the ground.

• From your squat position you are going to perform the Monkey: Place both hands slightly in front and to the right. Shift your weight so you are pressing firmly into the ground. Perform a small hop to the right: your left leg should land first and your right leg should follow.
• Sit back down into your squat, lifting your chest nice and tall. Repeat a few more times, traveling to the right, and then switch to the left. When traveling to the left, the right leg will land first followed by the left.

Perform for up to one minute.

6. Frogger

Staying in your deep squat, you will now travel forward using Frogger.

• Placing both hands in front of your body, shift your weight forward, pressing your hands firmly into the ground. Perform a small hop forward and land in your squat.
• Raise your arms and place your hands in front of your body; repeat the movement.

Perform for up to one minute.

Skills

1. Front Scale

The Front Scale is an excellent exercise to gain strength, flexibility, and balance. This movement is very similar to the knee raises we did in the warm up. The only difference is we are staying in place and you will fully straighten your raised leg.

Keep your back straight and tall. Both legs should be locked out straight, with your toes pointed, throughout the exercise.

• Don’t lean back in the Front Scale. Hinge your upper body forward at the hips.
• Keep your core tight throughout. Relax your shoulders, keeping them pulled back and down.
• Breathe!

Even if you can’t get your leg to the full 90 degrees, there are several other options.

• Keeping the supporting leg locked out, simply keep the knee bent, practicing holding the position with a straight supporting leg and tall chest.
• Keep your leg straight and raise it as high as you can. Maintain a straight supporting leg, level hips, and tall spine. If that means you are just getting your foot off the floor, that’s a great place to start!

Practice holding for up to 30 seconds per leg, and build up to performing three sets (one set is 30 seconds per leg, alternating legs without resting between alternations). Rest for 20 seconds between sets.

2. Jumping

Jumping is an important part of movement; however, most people do it incorrectly. The key to a good jump is landing softly and with control. Here are a few jumping variations to try.

Standard jump

• Start with your feet shoulder-width apart, facing forward.
• Initiate the jump by pushing your butt back, allowing the arms to swing back, and keeping a nice tall chest. You don’t want to let your knees come past your toes.
• From this ski jump position, swing your arms up for momentum, and jump.
• Land softly on the balls of your feet, bringing your heels in contact with the floor.

Tuck jump

Once you feel confident in your standard jump, it’s time to work on your tuck jump.

• Start your standard jump and as you rise, keep your arms up, and allow your knees to travel up toward your stomach. Keep your head up while doing this move.
• Land softly on the balls of your feet first, then bring your heels in contact with the floor.

Star jump

Another jump variation to try when comfortable.

• Start your standard jump and as you rise, extend your legs out to either side and reach your arms wide, making a star position in the air.
• Land softly on the balls of your feet, bringing your heels in contact with the floor.

180-degree jump

Control when jumping is very important for the 180 jump.

• Start your standard jump and as you rise, rotate your body. Your body will go where your eyes go, so remember to turn your head and spot your next position.
• Land softly, facing the opposite direction.
• Repeat the movement, to return to starting position.

Select a jump variation of your choice (or mix them together!) and drill for 30 seconds. Build up to perform three sets with one minute rest between the sets.

Flow/Conditioning

A flow combining the previous movements from this workout is a great way to work on strength, flexibility, and control for physical autonomy. This flow can be endless.

• Travel forward four steps in your Bear.
• From Bear move yourself forward into your squat for Frogger.
• Perform four Frogger hops forward.
• From the Frogger come out of your squat to be in your ski-jump position and perform a 180-degree jump.
• After you softly land, slowly bring the legs together and perform a Front Scale on your right side.
• Lower your right leg and move it slightly outward so you can sit comfortably into your squat.
• Perform your Monkey four times to the right.
• Walk your hands forward into your Bear and repeat the flow on the opposite side.
• Perform your Front Scale on the left side and your Monkey to the left.

One flow per side is a set; perform three sets.

Stretching

This workout includes a lot of time spent in a squat position and pushing into the ground through the arms. Stretching will open everything up.

1. Shoulder bridge

• Lay flat on your back with your feet planted on the floor, shoulder-width apart. Make sure the arms are flat at your side, nice and relaxed.
• From this position, exhale as you raise your hips toward the sky. Inhale, then exhale again and try to get the hips a little higher.
• Hold this position and make sure you’re not feeling it in your lower back.
• After holding the position for 10-20 seconds, lower your hips to the floor.
• Repeat the same movement, eventually holding for as long as a minute.

2. Full bridge

Once you are comfortable in the shoulder bridge, you can work on the full bridge.

• Lay flat on your back with your feet planted on the floor, shoulder-width apart.
• Place your hands by your ears.
• From this position, exhale as you raise your hips toward the sky, and push through your arms to raise your body off the ground.
• It’s fine if you’re only able to raise yourself to the point where the top of your head is still touching the ground. Work on holding this position: the more you work on this position, the more your shoulders will open up and allow you to be higher off the ground.
• Slowly lower yourself back down to the ground, tuck your knees to your chest and then rock side to side, to release the tension in your lower back.

Genesis Fit Flow

This 30-minute loaded movement workout is your go-to-get-fit flow. Use it as your total-body workout to enhance your cardiovascular function, movement intelligence, and rhythm. The secret behind the workout is the way the three basic movements combine for a total-body fitness experience.

The equipment:

Dumbbells

The sequence:

• Movement 1 – Multi-footprint hip swing – 2 reps (one rep is 60 seconds work, 60 seconds rest)
• Movement 2 – Jane Fonda reach – 2 reps (one rep is 60 seconds work, 60 seconds rest)
• Movement 1+2 – 3 reps (one rep is 90 seconds work, 90 seconds rest)
• Movement 3 – Drop step reach – 2 reps (one rep is 60 seconds work, 60 seconds rest)
• Movement 1+2+3 – 3 reps (one rep is 90 seconds work, 90 seconds rest)

The movements

Warm-up – Spiderman 

1. Start with one bodyweight squat. Return to a standing position and then do a second, deep squat so both hands touch the ground.

2. Crawl out into a push-up position, continuously dropping into a push-up and extending your elbows back into the push-up position.

3. With both hands on the ground, take a large step forward with your right foot, placing it next to your right hand.

4. Rotate your torso as you reach with your right hand towards the ceiling, as if you’re shooting web from your palm.

5. Return your right foot back to the starting position, walk your hands back to your feet, and stand up. 

6. Repeat steps 2 through 5 with your left hand and foot.

Movement 1 – Hip swings

1. Begin in a neutral stance with dumbbells at your side. Swing the dumbbells back, simultaneously stepping back with your right foot. Return back to neutral stance, simultaneously swinging the dumbbells forward.

2. As the dumbbells begin to return to your body, receive their momentum by stepping back with the left foot as the dumbbells simultaneously swing back, return back to neutral stance, simultaneously swinging the dumbbells forward. 

3. As the dumbbells begin to return to your body, use the momentum and harness it in your flow by hinging at the hips.

Continue this pattern for 60 seconds, focusing on keeping the momentum of the dumbbells going and moving with rhythm and timing.

Movement 2 – Jane Fonda reach

1. Begin in a neutral stance with dumbbells at shoulder height. Take a small lateral step with your right foot as you simultaneously shift your right hip laterally while pressing your right hand overhead.

2. Return to the starting position, and continue the momentum directly to the left side by stepping laterally with your left foot, shifting your left hip laterally while pressing your left hand overhead.

Continue this pattern for 60 seconds, alternating sides focusing on keeping the momentum of the dumbbells going and moving with rhythm and timing.

Sequence 1 + 2 – Hip swings to Jane Fonda

1. Begin hip swings. As you complete your third hip swing, take a forward step with your right foot as you simultaneously pivot your body to face to the left. 

2. Continue the upward momentum of your right dumbbell to begin your overhead press for a Jane Fonda reach. Step left with a left-hand press and then step to the right with a right-hand press for a total of 3 presses.

3. After your last right-hand press, return to the original hip swing stance and absorb the downward momentum of the dumbbells into a neutral-stance hip swing. As the momentum of the dumbbells goes forward and up, follow the momentum by stepping with the left foot while simultaneously pivoting your body to face left, continuing the upward momentum of your left dumbbell to begin your overhead press.

4. Continue the Jane Fonda reach on this side and the return to the hip swing. 

Repeat this pattern for 90 seconds. Focus on keeping the momentum of the dumbbells going and moving with rhythm and timing.

Movement 3 – Drop step with reach

1. Begin in a neutral stance with dumbbells at your side. Step your left foot to the left and as you drop down into a squat, reach your right dumbbell toward the ground directly in between your legs. Try to time the squat and reach so they are reaching their end range at the same time.

2. Return to the beginning stance and continue the momentum directly into a right foot “drop step” while simultaneously squatting and reaching with your left dumbbell toward the ground directly in between your legs.

Continue this pattern for 60 seconds, focusing on keeping the momentum of the dumbbells going while moving with rhythm and timing.

Sequence 1 + 2 + 3 (The Flow)

1. After completing the hip swings, move into Jane Fonda reaches facing left.

2. After completing the Jane Fonda reaches, drop back into one hip swing and go seamlessly into Jane Fonda reaches facing right.

3. After completing the Jane Fonda reaches, drop back into one hip swing and go seamlessly into the left drop step with right reach, followed by the right drop step with left reach.

Repeat for 90 seconds. Focus on keeping the momentum of the dumbbells going and moving with rhythm and timing.

Continue practicing the movements until you feel competent and then drill the combined flow over and over with precision and full-body range of motion, for the duration of your 30-minute workout.

Athletic Training Club

For max results this year, mix it up. High-intensity workouts are relentlessly reinvented to help you push your limits, then smash them. This workout uses full-body movements to boost metabolic activity (during and after workout), resulting in an increased RMR (resting metabolic rate), core strength, lean muscle development, coordination, agility, balance and stability. Train like an athlete with ATC and you get it all.

Workout Instructions:

Warm up with any dynamic mobilizing warm up of your choice, or choose a cardio workout to pair with ATC.

Perform each exercise in order (A, B, C) for one minute each — for two rounds. 

After two rounds of Circuit 1, take a one- to two-minute break and then progress to Circuit 2.

ATC Circuit 1

A. Plyo Lunges

This power exercise requires you to perform lunging exercises at a faster rate with great intensity. 

• Start in a split stance with your left foot in front of you and point both feet forward. 
• Lower your weight into a lunge while leaning your torso forward slightly without rounding your spine. Flex arms like a runner to brace your move, and as you exhale jump straight up as high as you can, extending your spine to keep chest lifted. 
• Land with soft control on the ground and switch legs. 
• Continue to repeat alternating legs.

B. Walkout — Push Up to Swivel (Opposite Elbow to Knee)

The walk-out push-up is packed with goodness. It’s a compound exercise that targets the hamstrings, core and upper body. 

• Stand tall, feet hip-width apart with great posture and arms relaxed at your side. Hinge at hips until your fingers touch the ground, then walk out into a push-up position. 
• Perform a single push-up on your knees or toes, then pull the opposite knee to the opposite elbow to challenge the core as an entire unit. 
• Walk yourself back to the starting position, stand back up tall and repeat.  

C. Bridge 

Happy Booty, Happy Body. The Bridge is a go-to move for strong and functional gluteal muscles. 

• Recline flat on the floor on your back with core engaged, hands by your side and your knees bent hip-width apart. 
• Keep posture and pelvis neutral and push feet down into ground to lift hips off the floor as high as you can.  
• Lift one leg into the air to make it challenging, or try to march in place keeping hips held high. Continue for 30 seconds.
• Slowly return to the starting position as you breathe in. Repeat, lifting hips and the other leg for 30 seconds.

One minute break and repeat.

ATC Circuit 2

A. 4 X Speed Skaters, Scale Burpee

Skating trains every muscle in your lower body, and this combo elevates the challenge to target the whole body. 

• Stand tall with excellent posture. Lower your center of gravity and prepare to spring into action as you skate sideways. 
• As you land, pull your trailing foot behind you without it touching the ground. 
• Rebound by pushing off your standing leg to jump back across an invisible line, moving back into your starting position. 
• Do four speed skaters and then a burpee, by squatting down and jumping your legs back into a wide pushup position.
• Jump your feet back to your hands and return to standing. With each rep increase your number of burpees by one and see how many you can get to in 60 seconds.

B. Tricep Froggers (Scale Tricep Push-up with Frog Jump)

Moving like a frog does not sound appealing until you understand the great toning effect of this amazing move. 

• Squat down, feet wide and outside your hands with your chest lifted, neutral neck and eyes focused forward. 
• Place hands on the ground shoulder-width apart, and jump feet back to plank. Keeping arms close to the body, perform one triceps push-up. 
• Return to plank and hop feet back to the starting position (frogger). Optional: scale the frogger.

C. Cross Core Abs (Opposite Hand Leg Extension Abduction)

This move never gets old because it works. 

• Lie flat with your hands out to your sides at shoulder height, and lift your legs straight above your hips.
• Complete one abdominal crunch by reaching to your toes, then bend both knees.
• Rotate your lower body to your right side in a twist, then extend your top leg straight and rotate back to center.
• Complete two crunches, then repeat the rotation on the left side. 
• Repeat right to left for 60 seconds — each time adding an
• extra crunch.

One minute break and repeat.

Bonus Core Challenge

Choose a Power Song for the perfect plank hold: Alternate 30 seconds on and 10 seconds rest until song ends. Coach yourself to not quit.

Workout Tips

• Use full range of motion in all movements.
• Land with control.
• Make it more challenging by adding dumbbells as resistance.
• Challenge yourself to increase your repetitions in 60 seconds each time you complete the circuit.