January ☃️
January ☃️
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 ☃️☃️☃️ January 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.
⭐️ Not a GOfit subscriber yet?
Join for $20/month and receive access to all current workouts for that month.
Pay (link): No contract. No auto-pay. Simply pay month-to-month (or purchase multiple months at once if you prefer).
Register (link): Registration is required for first-time campers only. After that, simply renew by making your monthly payment.
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 ☃️☃️☃️ January 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.
DBs (2-5-lbs)
core, shoulders, chest
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band
balance, back, chest, arms
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DBs-m
balance, core, total body
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DBsm, 5-10 water bottles/cans/cones
agility, speed, legs, back, & shoulders
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BW
ABs and core
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DBs-m
legs, arms, chest
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DBm-h, band
arms, back, core
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KB / DBh
glutes
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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.
DBs, Sball, band (most common DB size for this workout: 2-3-lb DB + 5-lb DB)
💬 Squat Mambo was a nice, steady-paced strength workout that focused on some of the smaller muscle groups, so we used lighter weights rather than going heavy. 💪 It was a nice change of pace! The video recommends a set of small dumbbells and an even smaller set—think 5 lbs. and 2–3 lbs. Depending on your strength level, you might be able to use 8–12 lbs. and 5 lbs. instead, so adjust as needed. Your larger weights will be used for chest flyes on the stability ball and tricep kickbacks. The smaller weights come into play for an X-squat, where you lift the weights from your ankles with straight arms, bringing them up and overhead in a big circular motion. That’s one where you’ll definitely want to keep the weights manageable! This isn't a hard-and-heavy strength day, but it's a great way to work those smaller muscles and get in some solid strength training at a more relaxed pace. Sometimes a change of pace is just what you need! - SS
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DBsm, band, stool/step
extra mobiliity for neck and upper back
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DBs-m, band
balance challenge & core
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BW, band, Bband*
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DBs-m,m-h, KB, kickB/pillow/towel, elevation if desired for Mt Climbers
📌 This is a total body pyramid workout that will take you up one side of the pyramid and down the other in reps. You need a set of medium-heavy and medium-light dumbbells, an optional kettlebell (one of your dumbbells can work as a replacement), a small kick ball or throw pillow or rolled up towel to squeeze, and you may want an elevation for mt climbers - they had to happen. We are climbing Cotopaxi Volcano in Equador.
💬 This big muscle endurance workout takes you up the mountain and back down with a rep pyramid. 🔥 We use supersets to hit chest, back, core, legs, and glutes with higher reps — mostly strength with just a smidge of cardio mixed in.
There are only 6 exercises:
chest press → hip thrusts
bent-over row → mountain climbers
overhead squat → kettlebell swings
Simple, effective, and it moves with a great rhythm — it went by faster than I expected! 💪 - SS
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DBsm, band
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DBm-h, step
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DBm, band, paper, & a pen/marker
let'd build a snowman!
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DBm
💬 21 No-Repeat Exercises was great! 💪 This one is very customizable based on the weight you choose, your speed, and the level at which you work. So you can make it as challenging—or as manageable—as you need. The exercises are pretty straightforward, so you don’t need to use up any extra brain space trying to figure out complicated combinations or coordination. 😂 We get lots of variety with just a little rest, which keeps things moving. And remember, you can hit pause anytime you need a breather! There’s no prize for finishing without a pause. 😉 This is a great one for just about every fitness level because you get to control the intensity. Pick your level, hit play, and get it done! 💪 - SS
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DBm-h
📌 For today's Hiit/Strength/Hiit/Strength workout all you need is a set of medium dumbbells and your mat. Chest presses are on deck during the strength set so if you want to grab some heavier dumbbells to give yourself a bigger challenge, I would approve.
💬 Great workout! After the warm-up, you move into a 4 minute HIIT block (30 seconds at a time), followed by slow and steady strength. That rhythm repeats for a total of 2 rounds. The HIIT stays the same each time, while the strength exercises change, which keeps it interesting while still letting you settle into the cardio. It’s an all-over, get-it-done kind of workout — the perfect mix when you want strength and a good sweat. - SS
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
BW
20 min
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BW
31 min
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BW + YB* (if needed for elevation)
gentle movement that will raise the heart rate a little
24 min
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BW
25 min
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
DBsmh, band
💬 This was just what I needed today after a long car trip! 🙌 It was the perfect mix of total-body fitness and movement to get everything going again. We started with a bodyweight circuit that got the heart rate up a bit, with moderate cardio in 30-second intervals. Everything was easily modified, so you can keep it low impact if needed. Then we moved into a 45-second work circuit of all strength exercises, including some of my favorite “feel strong” moves—clean & press, power-ups, and bent-over rows! 💪 I love exercises that make me feel strong and capable! We finished with some slower balance and core work to round things out. Workout perfection! ❤️ A little cardio, solid strength, and balance and core work all wrapped into one great workout. - SS
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KB
💬 This is a great kettlebell strength workout! 💪 There’s only one set of swings in the circuit, and we repeat the circuit a total of 3 times, so this one is definitely more strength than cardio. We work through variations of push-ups, squat & press, side lunges, bent-over rows, hip hinges, and crunches, along with those swings. The timer is set for 45 seconds of work with 15 seconds of rest, giving you enough time to really focus on each exercise. And I love that we end with enough time for a really nice cool-down stretch without having to rush through it. A solid full-body kettlebell workout with a good mix of strength and core. Grab your kettlebell and give this one a try! 💪 - SS
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Sball, DBsh
floor options shown if Sball is not available
💬 This workout is all about strength, core, and stability (and my glutes definitely felt it, too)! 💪🍑 It starts out slow and then seems to get faster and faster with each round. Kind of like one of those kids’ songs that purposely gets faster with every verse! 😂 Joking aside, it was a really good workout—not too hard and not too easy. Most everything is bodyweight, although several exercises incorporate a stability ball. For dumbbells, you’ll just need something heavy enough to hold while squatting and a lighter pair for shoulder raises. A great mix of strength, stability, and core work! If you’re looking for a solid workout that challenges you without completely wiping you out, give this one a try! 💪 - SS
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1 DBm, band, step &/or chair
💬 Emphasizing glutes, balance, and total body in this little gem! 🍑🦩 We start with some band work and then move into a one-dumbbell total-body circuit. There is zero cardio, but there are some fun balance challenges sprinkled throughout! I use my step for hip shifts, which makes the balance challenge a little harder because of the height. If that's an issue for you, I'd suggest something closer to the height of a yoga block or the first step of your staircase. I also use the step for box squats. Because it's low, it makes those a little more challenging, so you may want to use a chair instead. For weight selection, a good solid medium to medium-heavy dumbbell should work perfectly. If you love lifting heavy, keep one nearby and use it when appropriate, but a medium weight will work for most of the workout. A fun little strength workout with some glute love and balance challenges mixed in! - SS
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Bband, bbar* &/or DBmh, slam ball / pillow, Mlband*, chair* (for balance)
📌 We are going around the world today in our total body glute emphasis workout!!
💬 If you’re looking for a good total body workout with serious glute focus, this is your pick. Most exercises repeat for 2 sets, which makes it feel more intentional and strength-driven while still keeping enough variety to stay fun. It’s challenging, effective, and one of those workouts that leaves you feeling like you really did something (especially in the glutes!). - SS
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DBsm, band
core & arms
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DBsm
💬 We started and stayed on the floor for more than half of this workout, making it a great change of pace after my high-intensity workout yesterday! This one gives some love to those smaller muscle groups that don't always get our full attention—inner and outer thighs, rear delts, rotator cuffs, etc.—along with plenty of core work. 🎯 There was just a sprinkling of light cardio to keep the heart rate engaged, and most of the challenges came from the core exercises. I really enjoyed this one! It was a great way to get some solid work in without beating myself up again. - SS
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DBm
💬 Great strength circuit with just a tad of cardio! 💪🔥 You’ll find a few broad jumps (or leaps), squats, and inchworm walkout to plank jacks sprinkled in to keep the heart rate up, along with strength moves like staggered push-ups, narrow-grip chest press to skull crushers, lunges, cross-body bicep curls, sumo squats, bent-over rows to rear delt flyes, and even a simple rotator cuff exercise that blends mobility and strength. If you need to modify the cardio section think leaps instead of broad jumps and standing modified jacks instead of the inshworm walkout to plank jacks demonstrated. A well-rounded workout with a great balance of strength, movement, and variety! 😊💪 - SS
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DBm, band, paper, & a pen/marker
let'd build a snowman!
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DBm, chair/step, band
💬 “Step Out Squats” was a great pure strength workout! 💪 We used medium and light dumbbells along with bodyweight exercises to work both the larger muscle groups and some of those smaller muscles that help make you stronger all the way around. I used a solid set of medium weights for most everything and could have gone heavier in a few places, so you have that option if you’re ready for more of a challenge. One tip for weight selection: When we combine exercises, make sure you choose your weight based on the smaller muscle group or the more challenging movement. For example, we combine a chest press with a chest fly. You can usually press a heavier weight than you can safely fly, so choose a weight you can control through the fly rather than going heavier just because you can handle it on the press. Your shoulders will thank you! 😉 - SS
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DBsm-h, Jrope
💬 Holy sweat fest, Batman!! 🥵🔥 I just finished this one and feel GREAT!! Maybe because I'm DONE... who knows? 😂 Here's the setup: We do 3 strength exercises back-to-back for 45 seconds each, repeated for 3 sets, then rest. Next comes 1 minute of abs paired with 1 minute of cardio, followed by another rest. We repeat that format for 2 more rounds with all new exercises. Lots of work, not a lot of downtime, and definitely a sweat fest! For weight selection, think medium-heavy for a one-arm overhead shoulder press combined with a lunge. You'll be doing that for 45 seconds × 3 sets with the sets pretty close together, so choose a weight you can control all the way through. You'll also want a smaller weight for front shoulder raises that sweep out to the side. We have some tricep kickbacks and bicep curls thrown in, too. It was hard but doable—and AMAZING! 💪🔥 The good news? I've caught my breath in the time it took me to write this comment! 🤣 If you're ready for a workout that will challenge you, get your heart pumping, and leave you feeling accomplished, this one's for you. Hit play and let's sweat! - SS
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DBsm
TABATA + strength
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DB, band, step/bench
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DBh
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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