April 🌷
April 🌷
GOfit workouts are designed to keep things simple, effective, and doable—whether you’re at home or in the gym.
No overthinking. No pressure.
Just press play and move your body 💪🏻
Important: This page is simply the workout catalog to help you choose a workout
Your 🌷🌷🌷 April Playlist link is emailed privately to GOfit subscribers by the 1st of each month after payment is received. That playlist remains active through the end of the month.
Already purchased? Check your email for this month's Playlist link.
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Join for $20/month and receive access to all current workouts for that month.
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Bonus: GOfit is included with a full monthly Boot Camp Live membership. link: more info
... access to 30+ at-home full length workout videos that change every month. They are delivered to your inbox via playlist link in the following formats:
Shorts – 10-15 minute beginner friendly, low impact workout videos for when you’re short on time or need a modified workout
BASIC30 – 30 minute videos for when you are looking for a full length basic or modified workout
Mobility – 10-30 minute mobility workout videos that are great for everyone
Fit Camp – 45 minute boot camp videos that can be done at home or on the go
See the FAQs for more GOfit info
If you're just getting started, begin with the Workout Plan*
*hit the link or see the menu: Top right (desktop) or ☰ top left (mobile)
The Workout Plan gives you a simple weekly schedule so you'll know what to do each day.
Remember:
3–5 workouts per week is a great goal.
Short workouts are still effective.
Progress is better than perfection.
You'll even find gym-friendly weight room options.
Use the catalog below to find the workout that's right for today.
Workouts are organized into four categories:
Shorts – 10–15 minute beginner-friendly, low-impact workouts for busy days or when you need a modified option.
BASIC30 – 30-minute full-length beginner and modified workouts.
Mobility – 10–30 minute mobility workouts that are great for everyone.
Fit Camp 45 – 45-minute boot camp workouts for home or the gym.
Simply open the category you want, then choose a workout using the descriptions, comments, and equipment list provided.
Next, open the 🌷🌷🌷 April Playlist email you received and select that workout from the playlist. The videos appear in the same order as they do in this catalog, making them easy to find.
Tip: Save your Playlist email for the entire month. It's marked with emojis so it's easy to spot in your inbox.
Equipment: Dumbbells and a resistance band are recommended. Any additional equipment is optional. Unless otherwise noted, workouts are total body. You'll find all my equipment recommendations here.
10-15 minute workouts. Beginner friendly.
DBm
legs, back, & arms
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DBm
chest, back, glutes, core
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DBm
timer/cardio
💬 This beginner cardio workout is great as-is for true beginners, but it’s also easy to ramp up if you’re more seasoned. 🙌 Today I had planned a fast-paced walk, but wanted a little heart-rate boost in the middle. I threw on my weighted vest, walked 15 minutes on my walking pad, then plugged in this short workout before hopping back on. I kept the vest on and simply pushed the pace during the timed intervals. It worked like a charm! 🔥 If you’re looking for a quick cardio add-on, a walking break booster, or an entry-level workout you can scale up, this one’s a win.
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DBm & band
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BW & chair
core/ABs
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Band w/ handles, bband
gutes, back, chest
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band
back emphasis
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DBs
intervals
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DBm
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30-minute basic fitness, low impact, & modified sessions. Advanced campers: go heavier, rest less, or add reps & range of motion to increase intensity.
band, DBsm-h, chair
💬 My camera wasn’t level and I didn’t realize it until I started filming… so try not to slide off the floor while you’re working out! 😜 This one is all strength, other than a touch of cardio in the warm-up. It even includes a focused section to strengthen those all-important get-up-off-the-floor muscles. 🙌 You’ve got two options: follow along with my background music in the first video, or choose the no-music version right below it and bring your own playlist. Either way, a strength workout is happening! 💪 - SS
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DBm, Band
📌 This BASIC 30 minute total body workout will superset opposing muscles using a set of medium dumbbells and a band. We will start on the floor with crunches and end standing with some band work.
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foam roller*, band, booty band, belt/strap, short elevation, DBm*
gentle movement to strengthen the low back
📌 This workout is especially designed to strengthen and stretch those areas that contribute to low back pain. You need a foam roller, an exercise band (like the ones with handles or the longer loops), a booty band (short loops that go above the knee), a small elevation (step stool, aerobic bench, a concrete block, a stair step, or a 2x4), and floor space. There is one exercise that you may want to add a dumbbell to increase difficulty, but that is totally optional.
💬 If you deal with low back issues, this workout is a must. Do it a few times this month to help strengthen the muscles that support your lower back. 💪 This is gentle movement — no cardio, no sweat — just focused work to build a stronger, more supported low back. I’ve added a timestamp for the foam rolling in the description in case rolling doesn’t work for you (or you don’t have a roller) and you want to skip that section. ⏱️ - SS
💬 TY - needed this for low back - definitely have to remember to repeat this one!!! - JM
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DBsmh, belt/strap, stool/chair*
📌 This workout is all about the arms and ABs!! It is designed to be used by both BASIC30 and Fit Camp 45 groups. In the first part of the workout, I will give modifications for B30 and progressions for FC45. I will let my BASIC30 peeps know when their workout is over and when to fast forward to the cool down and stretch and then ramp it up for those that want to stay for the last section. Everyone will need a set of what they consider to be medium dumbbells and a belt/strap/rolled up lightweight towel. You may also want a set of lighter or heavier weights depending on your fitness level and possibly an optional chair or stool to sit on for isometric bicep curls (advanced level will be holding a squat).
📌 B30 will jump to cool down at my cue. It starts at 42:53 ⏱️
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Bband, DBmh, chair, glider
📌 Booty emphasis total body 30 minute workout
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DBm
📌 12 Reps is the number of the day for this 30 minute total body workout which only uses 1 medium dumbbell (nothing too heavy) and a mat.
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DBm, step
📌 I took this BASIC30 total body strength workout outside in the sun today. All you need is a medium set of dumbbells and an optional aerobic step or bench (but the floor works, too) -- sunshine is optional. :)
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Kbell
📌 Hoppy Easter Bunny!!! All you need for this 30 minute Easter HIIT workout is an "Easter Basket" aka a kettlebell (or a dumbbell) and a mat.
💬 Fun…Easter-Named Exercises!! - JM
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plastic eggs, paper, marker
📌 Grab the kids, some plastic Easter eggs, paper, markers or crayons, and get ready to move your body while we draw an Easter bunny in this family challenge!!
only 22 min (exact same workout in both B30 & FC45 playlist)
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DBm
📌 I'm introducing you to Tabatas today. They are intense great little timing intervals that will improve your fitness level like nothing else. We are only doing halves today. You can totally do it!!
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DBsm, chair, band
📌 This BASIC30 workout is a 30 minute total body strength workout that combines moves together to get the blood pumping.
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
band, YB
29 min
💬 Yesterday’s workout was a tough one, and I woke up feeling stiff and sore. So today I paired this mobility workout with some walking — and my spine is so glad I did! 🙌 This routine includes several movements that gently open up the vertebrae and hips, which can really help with back tightness and stiffness. I finished feeling taller, more aligned, and ready to walk with better posture. If you’re sore, tight, or coming off a hard strength day, this is a great reset. - SS
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🎯 👤 Core Mobility
BW
ABs & Core
23 min
📌 I've added some core and AB work to this mobility workout. Get ready to burn those ABs while strengthening the core and putting some gentle moves on those joints. No equipment needed
💬 This gentle workout alternated between joint mobility and Pilates-style core/abs, so I felt like I was strengthening while also moving and opening up my joints. Some of the core moves could be a little challenging if you’re not used to Pilates (practice makes perfect!), but I really liked it! - SS
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chair, step or yblock, mini loop band*
20 min
📌 In this video we will gently stretch and strengthen all the walking muscles of the lower body in hopes of getting you ready for some pain free walking.
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Yblocks, DBs
25 min
📌This mobility workout really targets the hips & low back
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
Jrope, Sball, DBm
📌 This workout will start out with an all core section and then transition into a cardio, strength, & core TABATA section.
💬 Tabata Time!!! If you want tabatas this workout is for you!!! Im still learning what a tabata is - and this workout goes by quickly. Shelley offers many modifications and a variety of movement!! (As always) - JM
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KB,JRope, elevation
📌 Works: Total Body (including cardiovascular system)
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DBm-h, step*
📌 We will keep our hands on the weights and move from one exercise to the next throughout the complex. We will end the workout with some leg and balance work.
💬 A complex is a sequence of exercises performed back-to-back using the same piece of equipment... and that's exactly what we have today! 💪🔥 Grab a pair of medium to medium-heavy dumbbells and an aerobic step or sturdy step stool, and you're ready to go. Choose your weights with these exercises in mind: single-leg deadlifts, clean & press, bicep curls, and chest flyes. The step is used both as a bench (the floor works too) and for lift steps. A step stool, set of stairs, or even a fireplace hearth can all be substituted if needed. This format keeps you moving, minimizes equipment changes, and delivers a fantastic total-body strength workout. This one was GREAT! - SS
💬 Challenging complex exercises (at least for me) and I'll be feeling this for a few days - my muscles (upper lower and core) and balance and coordination needed it! Yes to the bench! - JM
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DBsmh belt/strap
📌 This workout is all about the arms and ABs!! It is designed to be used by both BASIC30 and Fit Camp 45 groups. In the first part of the workout, I will give modifications for B30 and progressions for FC45. I will let my BASIC30 peeps know when their workout is over and when to fast forward to the cool down and stretch and then ramp it up for those that want to stay for the last section. Everyone will need a set of what they consider to be medium dumbbells and a belt/strap/rolled up lightweight towel. You may also want a set of lighter or heavier weights depending on your fitness level and possibly an optional chair or stool to sit on for isometric bicep curls (advanced level will be holding a squat).
📌 B30 will jump to cool down at my cue. It starts at 42:53 ⏱️
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DBsmh
📌 Yep, I totally forgot the sumo exercise in one of the circuit rounds!! Anyway, it was still a great circuit workout. All you need is medium dumbbells with an opportunity to use a light dumbbell for shoulder raises if needed and a heavier dumbbell for pullovers if desired.
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DBs-m, Sball, playgrd ball or small pillow
📌 Today is all about the ABs ABs Baby!! All you really need is one dumbbell on the medium light side. I recommend 5-8-lbs. If you happen to have a stability ball and a playground ball (the $1-$2 kind from the walmart bin), we're going to use those, too. No worries if you don't have them, I will give you floor options and you can substitute a throw pillow for some of the small ball exercises. Let's get those ABs moving!!
💬 This was just what I needed today! I had already worked all my major muscle groups this week, and everything was sore. This workout only used one light dumbbell, so it didn’t hit any muscle group too hard (other than core). It had just enough variety, along with a touch of cardio, to keep my heart rate up. There weren’t a lot of repeated exercises, and time seemed to go by pretty fast. - SS
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KBm-h, wall
💬 This workout combines some traditional exercise moves with isometric holds, and I really liked the way it was set up! 💪 We have 5 traditional exercises and 5 isometric holds, doing each one for 40 seconds. We go through all 10 exercises for 4 rounds, but we switch up the order some as we go. That little change-up kept it feeling fresh, even though we were doing the same 10 exercises all the way through. Sometimes you don't need a bunch of different moves to get a good workout! 😉 A simple format, but a great way to challenge your muscles with both movement and holds. Give this one a try! - SS
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Kbell or DB
📌 Hoppy Easter Bunny!!! All you need for this 30 minute Easter HIIT workout is an "Easter Basket" aka a kettlebell (or a dumbbell) and a mat.
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DBm, wall, KB*
📌 This As-Many-Rounds-As-Possible (AMRAP) workout will hit cardio, strength, and core in three different 7 minute blocks. All you need is a set of medium dumbbells, a mat, & wall space for a wall sit. If you have a kettlebell grab it for some kettlebell swings. No worries if you don't have one, a dumbbell can be used as a substitution.
💬 This workout is divided into three distinct 7-minute AMRAP circuits: cardio, standing strength, and mat work — so you get a little bit of everything. 🔥 I liked that it starts with cardio, getting the heart pumping right away and checking that box early. Then it moves into standing strength with compound moves, which keeps the momentum going. It finishes down on the mat with slightly lower intensity to wrap things up. If you don’t have time for the whole workout, I added timestamp links in the description so you can jump straight to the section you want. 💪 - SS
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DBm-h (optional: gliders & step)
📌 This workout will get your whole body moving and working. You need a set of medium dumbbells with an option to use heavier dumbbells on some exercises and a mat. Optional equipment: gliders (paper plates or handtowels that will slide of your floor) and an aerobic step (or sturdy step stool, step in the house, or a low fireplace hearth). I will give you floor options if a step is not available. :)
💬 The first 15 minutes are slow, controlled strength work (heavy on core 🙌). Then we slide into 3–5 minutes of light cardio — think marching variations — before heading back to strength. You’ll see small cardio bursts plugged in throughout. It’s just enough to lift your heart rate into a great fat-burning zone without all the huffing and puffing of intense cardio. 🔥 Gliders are only used in the warm-up for two exercises. No gliders? No problem. Furniture sliders, paper plates, or even a small towel work great. For the “lift” steps, I used an 8–10 inch aerobic step. You can absolutely do them on the floor or use a sturdy step stool instead. 💪 -- Great devo at the end!! 🙏🏻 - SS
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DBhm, band, Bband*, elevation
39 min
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DBm
📌 An accumululating circuit of strength and cardio
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DBm+, band, step/chair for dips (can sub dips with overhead tricep DB extension)
💬 This workout is all strength — no cardio. 💪 I’m not quite sure why I named this one “The Band” because we actually only use the band in the last block. About 75% of the workout uses dumbbells. I played with tempos and reps to fatigue the muscles, so you don’t need super heavy weights. That said, I could’ve gone a little heavier than what I used while filming. For most people, 5–12 lb dumbbells will be a good range. We do two sets of each block, so feel free to test a weight on the first round and adjust for the second if needed. - SS
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plastic eggs, paper, marker
📌 Grab the kids, some plastic Easter eggs, paper, markers or crayons, and get ready to move your body while we draw an Easter bunny in this family challenge!!
22 min (exact same workout in both B30 & FC45 playlist)
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🎯 - Core / ABs > 5 min
🦩 - Balance & Stability Included
🍑 - Glute Emphasis
🦵🏻 - Lower Body Emphasis
💪🏻 - Pure Strength (little to no cardio)
👤 - Bodyweight Only - no equipment needed (except maybe a band or a bench/chair for elevation)
❤️🔥 - Cardio Emphasis
⚡️ - Power (lot's of heavy breathing during strength)
🔥 - Total Fitness - Cardio & Strength - Endurance
🪑 - Chair Seated Workout
📌 - YouTube Description
⏱️ - Time Stamps in description
💬 - YouTube Comment
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BW - bodyweight
Band - band with handles
DB - dumbbell
KB - kettlebell
s - small weight
m - medium weight
h - heavy weight
Sball - stability ball
kickB - kickball (playground ball)
Mball - weighted medicine ball
Bband - booty band
Mlband - mini loop band
YB - yoga block
* optional equipment