July 🇺🇸
July 🇺🇸
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 🇺🇸🇺🇸🇺🇸 July 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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... 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 🇺🇸🇺🇸🇺🇸 July 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.
DBsm
arms, legs, core
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DBsm
chest, triceps, core
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KB/DBh, low elevation (step)
legs, back, & arms
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BW
all floor work for the core and ABS
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Sball, DBm
chest, shoulders, glutes, & core
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BW
all floor work for your core and ABS
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DBm-h
legs, back, core
📌 Exercises: squat and press, reverse chopper, stiff deads to upright row, bent over row
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DBm
arms & legs
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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.
BW + band
📌 Total Body with some emphasis on core - great for traveling - a band packs light (DBm optional)
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band, chair
💬 With a name like Band & Chair, I was expecting something light and mostly seated… I was wrong 😅 This is a great, movement-filled workout. The chair is used for box squats, dips, elevated burpees, elevated mountain climbers, and for balance during pivot lunges — so the only actual sitting happens in the cool down. 🔥 The band work is solid, and there aren’t substitutions shown, so be sure to have a band with handles ready to go. 💪 Definitely more of a “let’s get after it” workout than a sit-and-rest kind of workout! - SS
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BW + optional: jrope or small dbells / water bottles*, step (for elevation)*
📌 Today's 30 minute workout consists of a body weight circuit that is interrupted for some AB work every now and then. All you need today is you. I will be showing some options with a step, chair, or wall that will be used for elevation and some small dumbbells or water bottles to increase intensity on air jump rope.
💬 This was a great bodyweight workout plus abs & core! 💪🔥 We have two different body wieght circuts that you repeat for a total of 2 rounds each. Each exercise happens for 30 seconds and it’s easy to ramp them one up or keep them low impact. After each round, we add some abs and core work. It’s a pretty straightforward workout, but definitely not boring! I know you cringe when you hear bodyweight only, but this one has no burpees or mountain climbers! A simple, no-equipment workout that you can make as challenging—or as low-key—as you want. Give it a try! 😁 - SS
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1 - DBs-m (mostly BW)
has a good core/AB section 🎯
📌 This one is mostly body weight and can totally be done with no dumbbell if you don't have one handy. :)
💬 First things first… let me answer the question on your mind: NO BURPEES! 😀 The small amount of cardio in this workout is low impact, and most of the heavy breathing actually comes from the strength work. 💪 You’ll need one small-medium dumbbell for a single exercise (and weight is optional). It’s a light-to-medium weight used during a jog while holding it at your chest, then pressing it out, in, overhead, and back down for 30 seconds. You can use that same dumbbell or grab something heavier for a goblet squat. That's it. All other exercises are body weight and done in 30-second intervals, which keeps things moving and manageable. I really enjoyed this one — it had a few surprise challenges I wasn’t expecting! - SS
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KB / DB
📌 We'll be working 30 seconds at a time.
💬 Just one dumbbell or kettlebell is all you need for a really great strength workout. 💪 You’ll be doing single-arm overhead presses, so keep that in mind when choosing your weight. The only real “cardio” is kettlebell (or dumbbell) swings, but honestly, those are such a great explosive strength move for the glutes and hammies that I’m counting them in the strength category today. 🔥. You can easily adjust the difficulty by the weight you choose. In the video, I demonstrate with a medium weight, but when I did it again on my own, I went heavier and felt like I got an excellent 30-minute workout. Enjoy! 🙌 - SS
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BW, chair* (for elevation to make things easier)
📌 Half TABATAs - which means 4 rounds of 20 seconds on and 10 seconds off of each exercise block which consists of 2 exercises. Think prisoner squats vs push ups alternating twice through TABATA style. You'll also see: plank jacks vs jacks, mountain climbers vs standing steam engines, boxer shuffle vs burpees, speed skaters or curtsy squat vs vertical skip, side lunge scoop vs squat knee up, and some non TABATA slow paced ABs.
I will be demonstrating the modified B30 versions but I will also give a nod on how to increase the intensity to those who would like to make it a little harder and still keep it under 30 minutes.
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band, 1-KBm-h
📌 This is a low rep day (6-8)!! All you really need is one kettlebell or dumbbell (on the heavy side since reps are low) and a mat, but go ahead and grab a medium size KB or DB to have handy just in case :) -- And we will use a band during stretch time at the end if you have one.
💬 Great workout! The first 8 minutes is all body weight with some good mobility movements. It is followed by some low rep strength exercises done with 1 heavy weight. It flows from one move to the next so the heart rate also gets workout. No time for boredom. I would give it a emoji due to the strength it covers except for the fact that is also pumping with that heavy weight. It’s not solely one or the other. I enjoyed it! - SS
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DBsm-h
💬 “What a great workout!!” I say as I’m wiping the sweat off my face 😅🔥 This one has us moving and breathing, while also testing our coordination, mental focus, and strength. You’ll love it… or at least you will once it’s over 😉💪
You’ll want: 2 heavier dumbbells suitable for chest press and bent-over rows. 1 light dumbbell (5 lbs or less recommended) that moves with you during some quicker cardio-style segments Most of the workout is actually bodyweight, with only a few weighted exercises mixed in. Enjoy!! 🙌 - SS
💬 Fun Workout - Challenging but in a fun way working lots of areas! Also great if you have a small space to workout. - JM
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DBm
💬 I’m really loving these 30-minute basic workouts on days when I normally wouldn’t work out at all. 🙌 It’s pretty easy to convince myself to just do 30 minutes of the modified version… and once I get started, I almost always end up pushing to the next level or even the advanced version. Today was no different! This workout started very basic, and at first I thought I might need to switch to something harder 😅… but then I realized that was just the warm-up when we repeated those first exercises at a higher level (totally optional). The rest of the workout follows that same pattern, with different levels shown throughout, so you can really make it your own. I ended up getting a great workout and also questioning why I thought pop squats belonged in a “basic” workout in the first place 😂 Don’t worry though — modifications are given! Honestly, this is a great workout for ANY fitness level. 💪 - SS
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DBs, chair/step, gliders*
📌 This is a fun punch throwing 30 minute total body workout. Grab a set of light dumbbells, a mat, a chair or bench, and something that will glide across your flooring (paper plate, hand towel, furniture moving disc, etc) - optional and let's get started.
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
DBm, YB, broomstick / pvc pipe, glider or sock feet
25 min
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BW
📌 We will use gentle movement to take your joints through their range of motion. We will even get the wrists and ankles.
25 min
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DBs, hand towel
25 min
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band, Yblock, couch / ottoman
31 min
💬 This one includes some really great band-assisted stretches, which felt like a nice change from the usual mobility routines. 🙌There’s lots of good movement through the spine and hips — exactly what my back ordered! 😌
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
DBsh, chair, step*, Sball*
💬 We may not have known where we were going… but we definitely went everywhere we needed to! 😄 This one has lots of variety, with just 2 sets of each exercise — some bodyweight, some weighted — so it keeps moving. For weights: your light dumbbells should be really light. I used 5s for the face-down rear delt pull and wished I had grabbed 3s (or even gone no weight). For your heavier option, think bent-over row + shoulder press, so a medium-heavy will likely feel right. 💪 I (the trainer 😜) do a lot of form coaching in this one, which is great if you’re newer — you’ll get solid guidance and a little extra rest. If you’ve been with me a while, you might get impatient like I did and start early… which will turn into some bonus reps. Either way — win-win! 🔥 - SS
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jrope, ball, DBsm-h, band
📌 This is a 10 exercise circuit designed to hit all the major muscle groups and give you a great total body workout.
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DBs-m
📌 Core & Arms - Is there a need to say more?! You'll love it! ❤️
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band, DBsh
Bring your own music
📌 I recorded this video with no music so you can listen to your very own favorite music motivation.
Pick out some music that makes you want to workout and turn it up!! Use a different device other than what you're using for this YouTube video (computer, phone, ipad, etc) to access your music through your favorite streaming platform (Apple Music, Amazon Music, Pandora, & Spotify). If you don't already have music selected, you can browse my public workout playlist at my Spotify link.
💬 With a name like “Threw Away the Numbers,” I was expecting high reps… but it was a pleasant surprise! 😄 There are a few higher-rep bodyweight moves, but once you grab weights, it stays mostly in the 8–12 rep range, which is perfect for going heavier. 💪 I did this one at the gym and loaded up heavy for goblet squats, chest press, and bench-supported single-arm rows — and that’s what really made the workout! 🔥 It starts a little slow, but once you get into those heavier lifts, it picks up. There’s no music, so having your own playlist will definitely help it move faster. I didn’t have one, so when it felt slow… I just added a few extra reps 😉 - SS
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DBsm, stool/step
📌 This workout is all about the chest and legs. Because we will be doing some explosive leg movements, heart rate will increase and calories will burn during this strength and overall conditioning workout. All you need is a set of light and medium dumbbells and something for foot elevation (chair, stool, couch, or step).
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KB/DB
6 exercises changing the time each round
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BW w/ option for1-DBs-m on one or two exercises
📌 All you need for this total body workout is one medium dumbbell and a mat. It is mostly body weight and can totally be done with no dumbbell if you don't have one handy. :) It has a great little core section. 🎯
💬 First things first… let me answer the question on your mind: NO BURPEES! 🙌😅 The small amount of cardio in this workout is low impact, and most of the heavy breathing actually comes from the strength work and short rest breaks. 💪 You’ll only need one dumbbell for a single exercise (and weight is optional). It’s a light-to-medium weight used during a jog while holding it at your chest, then pressing it out, in, overhead, and back down for 30 seconds. All exercises are done in 30-second intervals, which keeps things moving and manageable. I really enjoyed this one — it had a few surprise challenges I wasn’t expecting! 🔥 - SS
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BW
TABATAS
📌 This workout needs no equipment whatsoever!! (except maybe a chair or bench for elevation if you need to modify) Grab some water to stay hydrated and a mat or a soft spot in the floor for the floor work portions and let's get that heart pumping :)
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1 - DBm / KBm-h
📌 Even your toes will work!
💬 Uncommon combination moves plus a little balance work make this one fun and just a bit brain-challenging 🧠💪 I found it really refreshing — a nice change of pace from the usual routines. You’ll work through 5 moves on one side of the body, then repeat them on the other side, which keeps things interesting and focused. All you need is one weight — a kettlebell or dumbbell in the medium to medium-heavy range (or a mix of both). You won’t need super heavy weight overall, but a few moves (like KB swings and clean & press) might have you reaching for something a little heavier. 🔥 - SS
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Sball, jrope, Bbar*, DBsm, chair/step
📌 Let's get this strength circuit started!!! I'll be demonstrating some different equipment today. If you happen to have a stability ball, a jump rope, and/or a body bar - grab them for some variety. If not, no worries, I got you covered. You can totally do all of these exercises with only a set of medium dumbbells, a set of light dumbbells, a bench or chair for dips, and your floor. No timer today. It is a rep circuit.
💬 This circuit is all strength… and I loved it!! 💪🔥 Everything is done in 10–15 rep increments back-to-back, so your heart rate stays up even without traditional cardio. We go through the circuit 3 times, with 1 minute of jump rope after rounds 1 and 2 — that’s the only cardio in the whole workout. Strength moves include: squat to press, stiff-leg deadlifts to bent-over rows (might want heavy DBs for this one), bicep 21s, dips, reverse lunge with lateral raise (light weight DBs), weighted crunches, stability ball chest press with hip thrusts, push-ups, and ab rollouts (or stability ball knee tucks). Such a solid, get-it-done strength workout with just enough to keep your heart pumping! - SS
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Sball, DBm, KB
📌 This is a total body strength workout that utilizes a stability ball for several of the moves. All moves can be done on the floor if a stability ball is not available. You'll also need a set of medium dumbbells, a mat, and an optional kettlebell (or two). Enjoy!!
💬 This is a great total-body strength workout that uses a stability ball for several exercises, giving you some sneaky core activation as a bonus. 🙌 I also noticed there are at least 4–5 glute-focused exercises worked throughout — another bonus! 🍑🔥 There’s no cardio whatsoever… unless you count the kettlebell swings in the final strength block finisher — which honestly felt more like powerful strength work to me anyway. 💪 For weights, medium dumbbells worked great for most of the workout — think chest flys, stiff-leg deadlifts, piston shoulder presses, etc. For the finisher, though, you’ll probably want to go heavy. I used two heavy kettlebells for the deadlifts, but heavy dumbbells would work too. - SS
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DBm, Sball*, step*
📌 Total body but includes some core/ABS
💬 What a great balance of strength, stability, cardio, and coordination! 🙌 So much going on that there’s no time for boredom. It calls for a set of medium dumbbells. I went a little heavier and was fine (except for the rear delt flyes — I switched to my solid mediums for those).
There are modifications if you don’t have a step or a stability ball, so no excuses not to give this one a try! 💪 It’s not designed as a “core” workout, but there’s definitely enough in there to earn it a 🎯.
Heads up: I was clearly talking instead of counting on the first set of chest flys 😅 — we did about 27 reps. Plan accordingly and adjust your weight if needed. The second set goes back to a normal 15 reps. - SS
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DBsh, band, KB*, step* (only to lie on for chest press - floor also works)
💬 Full disclosure: this workout isn’t 100% strength, but it’s really close. 💪 You’ll get a little light cardio in the warm-up, a few low-rep mountain climbers sprinkled in to keep the heart rate up, and an optional finisher with kettlebell (or dumbbell) swings. Honestly, I didn’t mind the sprinkle of cardio — the strength work feels that good! 🔥 For weights, think heavier for moves like chest press and clean & press, and lighter for rear delt flyes. Reps stay at 12 throughout, so don’t be afraid to grab something challenging. I actually went a bit heavier this time than I did while filming and did just fine! 😉
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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