June 🌴
June 🌴
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 🌴🌴🌴 June 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.
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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 🌴🌴🌴 June 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.
BW
ABs & core
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DBsh
legs & back
I actually forgot the second set of bent over rows, so feel free to pause and get you 10 reps on each side when the time comes if you want 🤣
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BW, elevation* (to make things easier)
This is a cardio circuit. You can stop at 10 min if you want a shorter workout. That last set is totally optional.
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DBs
chest & rear delts
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DBsm
arms & core
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BW
ABs & core
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DBm
back, shoulders, legs, triceps
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BW
total body & cardio
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DBm, Booty Band, step*
glutes
💪🏻
30-minute basic fitness, low impact, & modified sessions. Advanced campers: go heavier, rest less, or add reps & range of motion to increase intensity.
DBs, a line on the floor (tape, band laid out, tile or wood floor with a line)
📌 We will start with a little agility and balance work to get the blood pumping, move on to some standing strength, and then finish with some floor strength and stretches.
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DBs
📌 Get ready to devour this workout like a hawk devours its prey!! A set of small weights is all you need for this 30 minute total body workout. We will use the small dumbbells (2,3, or 5-lbs) on our smaller muscle groups and use our own body weight for our larger muscles.
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DBm, band, Sball*, chair
📌 This workout is all about strength. There is no cardio whatsoever!! You're welcome :)
This workout will work for both Basic 30 and Fit Camp 45. I will show modified and progressed versions throughout so everyone can play. I will let you know when we are at 30 minutes of playing time so if you prefer the shorter class, you can bow out and fast forward to the cooldown and stretch knowing you've had a complete workout. For those that want an extra challenge, you can stay that extra fifteen minutes and try a few advanced moves with me.
You'll need your medium and heavy dumbbells as well as a band. We will also use a stability ball as part of our optional equipment. If you don't have one, or don't love them, I will give you options on the floor. If you stay to the end, you will need a chair or some type of elevation for Bulgarian split squats.
⏱️ Timestamps
29:30 ends B30 -- jump to cool down @ 40:46
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DBmh, chair for dips, bbar*
📌 This is an arm emphasis workout!! Let's get those guns a pumping!!
It can be either a BASIC30 or a FitCamp45. Every level can pick the size of their weights and their rep range. BASIC30 will choose lighter weights and do fewer reps while the FitCamp45 will shoot for staying with me with full rep range. I will que my BASIC30 crew when their time is up and when to stretch on their own or fast forward to the end to stretch with me. They will get in 2 complete "arm" circuits while the FitCamp45 will get in 3 and a half.
⏱️ Timestamps
27:00 B30 ends -- jump to cool down @ 43:43 (stretching done in a chair)
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band, (1) DB/KB
almost all BW 👤
📌 This 30 minute Pilates style AB workout with band total body strength is perfect for showing a little extra love to that core without using a lot of equipment. We will alternate Pilates mat work with band strength and even end with a short 4 minute, kettlebell, heart pumping finisher to give you one great workout. All you need is a band (I'm using the traditional kind with handles) and one weight (kettlebell or dumbbell).
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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.
💬 Fun circuit plus fun cardio! Felt like all areas were worked! - JM
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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!!
💬 This total-body workout really puts some extra focus on those glutes 🍑🔥 It’s high in variety and low on repeated exercises, which makes it move fast and keeps it fun the whole way through. Definitely not a wimpy workout 😅💪, but it can absolutely be scaled for any level. If you’re more advanced, simply bump up the weight and even sneak in a few extra reps for an added challenge. - SS
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1 - KB/DBh (or 2 medium DB)
💬 This total-body workout starts with 5 minutes of core 🎯that could easily stand alone anytime you need a quick ab session. 🔥
The rest of the workout is built in strength blocks, and each one finishes with kettlebell swings. Most everything stays in the 5–10 rep range (including the swings), which keeps it very manageable. If I counted right, there are only about 5–6 sets of swings spread throughout the workout, so even though it’s more swings than usual, it still feels very doable. The swings are the only real cardio element — everything else is focused strength. And at just 30 minutes, it’ll be over before you know it! 💪 - SS
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DBm, wall, KB
📌 This As-Many-Rounds-As-Possible (AMRAP) workout will hit strength and core in two different 7 minute blocks.
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BW
📌 This BASIC30 workout is all about you. No equipment needed. I do need to tell you that I forgot to set my timer so it does go over our 30 minutes a tad. If you're short on time, just stop when I start talking about forgetting to set my timer. If I had stopped there and stretched, it would have been right on the money!! :) But if you have the time, it's just an extra set of AB and core work that put it over.
💬 Great solid workout - in hot weather I struggle to stay motivated but this one was great to ‘ease’ back into longer workouts! - JM
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DBsmh, band
📌 The music is a little loud on this one, but my ears adjusted quickly and was able to hear the cues just fine.
💬 This was a great strength interval workout! 💪🔥 In every superset or block, we paired one faster-tempo exercise with one slow-tempo exercise. Changing the tempo challenges your muscles in a completely different way, even when you're doing familiar exercises. We also threw in a few moves we don't see very often, which made it a fun change of pace. A great strength workout with a little variety, some unexpected challenges, and plenty of ways to make those muscles work! 💪
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
BW
💬 This mobility flow is amazing — it leaves you with that feel-good, whole-body reset vibe. 🙌 I’ll definitely be repeating this one several times this month… it’s that good! It does include a few challenging moves (think balance and deeper squats), so I’d recommend starting with the modified version below that uses a chair and/or step stool to get the hang of things and build up. The last section takes a little coordination, so don’t give up — once it clicks, you'll feel so good and so accomplished. 💪 - SS
14 min
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BW, chair, step stool*
💬 This is a modified version of the above (Short Flow II ). It is amazing — it leaves you with that feel-good, whole-body reset vibe. 🙌 I’ll definitely be repeating this one several times this month… it’s that good! The above full vesion includes a few challenging moves (think balance and deeper squats), so I’d recommend starting with this modified version first to get the hang of things and build up. - SS
14 min
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BW + broomstick / pvc pipe / cane, step stool*
45 min but can be divided into 2 or more workouts by doing 1-3 sections at a time
📌 This is a great active rest and recovery workout for everyone from my BASIC30 to my FitCamp45 crew. The whole "workout" is all about stretching through movement. We will stretch all joints but focus mainly on hips, low back, and shoulders. It is not yoga. There are no held poses and I think you will find it easier than yoga. It is designed to be used either as a whole (or part) on an active recovery day when you're not doing another workout but you want to get in some movement and stretch your sore muscles, or in parts as an addition to your regular workout. You can use a section of it for a warm up or a cool down. The only equipment you need is a lightweight stick such as a broomstick, cane, or pvc pipe and a step stool for elevation if you have trouble reaching the floor from a standing position. If you don't have a stick or a stool, you can totally skip those sections. This workout can be completely catered to your needs and your time frame. Enjoy!!
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Sball, DBsm, chair
targets upper back, shoulders, & neck region to help correct posture
21 min
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💪🏻
Full length sessions - 45 minute intermediate to advanced (modifications shown)
BW, chair*
We will use a chair in the warm up round as a modification. You get a cardio choice section so you might need cardio equipment such as jump rope, rebounder, etc)
This workout is designed to flow from one exercise to the next with a short rep count to make it easy to remember and to just go with the flow. It is a great one to carry with you on vacation. I'm going to list the exercise sequence below. Once you've done it with me a few times you can skip the video and just do it from memory to your favorite music wherever you might find yourself.
Body Weight Flow
8 - squats (then walkout to plank)
6 - push ups
_________ next section on one side then the other
4 - hydrants
4 - hydrants plus extensions
4 - foot to hand hip stretch
8 - split squats from the floor
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8 - dolphin planks
_________ (next section do on one side then the other)
8 - hip thrusts
8 - single-leg hip thrusts (ankle on knee)
8 - crossover crunches (ankle on knee)
8 - double crunches (ankle on knee)
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cardio of choice for 1-2 minutes
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Repeat for 3-5 sets
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DBh, band, Sball*, booty band*
📌 This workout is all strength — no cardio whatsoever and it has extra core. 💪
💬 The first 25 minutes are on the floor, focusing mostly on weighted core, and could easily stand alone if you’re short on time and want an extra ab session. 🔥 It’s a total-body workout, but definitely heavier on upper body and core and lighter on legs — perfect for those sore leg days. 🙌 - SS
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DBm-h
📌 This is our second installment of our high intensity training workout series. The goal is to go all out with intensity so that you cram a full workout's benefits and calorie burn into a short amount of time. This workout is perfect for busy days. :) You need one set of dumbbells. I will be using something on the heavy side of medium-heavy.
20 minutes
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DBmh, band, Sball*, chair
📌 This workout is all about strength. There is no cardio whatsoever!! You're welcome :)
This workout will work for both Basic 30 and Fit Camp. I will show modified and progressed versions throughout so everyone can play. I will let you know when we are at 30 minutes of playing time so if you prefer the shorter class, you can bow out and fast forward to the cooldown and stretch knowing you've had a complete workout. For those that want an extra challenge, you can stay that extra fifteen minutes and try a few advanced moves with me.
You'll need your medium and heavy dumbbells as well as a band. We will also use a stability ball as part of our optional equipment. If you don't have one, or don't love them, I will give you options on the floor. If you stay to the end, you will need a chair or some type of elevation for Bulgarian split squats.
⏱️ Timestamps
29:30 ends B30 & we ramp it up a bit
36:00 begins that last FC45 set (in case you want to rewind and get in one more set)
40:46 cool down
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DBmh, chair for dips, bbar*
📌 This is an arm emphasis workout!! Let's get those guns a pumping!!
It can be either a BASIC30 or a FitCamp45. Every level can pick the size of their weights and their rep range. BASIC30 will choose lighter weights and do fewer reps while the FitCamp45 will shoot for staying with me with full rep range. I will que my BASIC30 crew when their time is up and when to stretch on their own or fast forward to the end to stretch with me. They will get in 2 complete "arm" circuits while the FitCamp45 will get in 3 and a half.
⏱️ Timestamps
27:00 B30 ends and we ramp it up a bit
43:43 cool down and strentch (in a chair)
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BW + 1 DBs*
📌 We are targeting those bellies today!!! All you need is one small dumbbell (5-8-lbs is perfect). We will only use the dumbbell with a couple of exercises so if you don't have one, no worries, your body weight will work just fine.
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BW + band, yblock/chair* (for elevation)
📌 This workout is mostly just body weight with no equipment needed except for a short interval with a band. If you don't have a band a set of light dumbbells and a rolled up towel will work. You may also want a chair or yoga block (or book the size of a yoga block) to help with modifications for a runner's lunge.
💬 Who says you can’t get a great workout with no equipment? This one brings awesome variety — not your everyday plain old squats, push-ups, and crunches. They may show up, but they’re combined with other moves or given a fun twist to keep things interesting. 🔥 There are definitely a few challenging moments (don’t worry, modifications are given), which makes it feel both fun and effective. All you really need is a mat and maybe a band, plus there’s a little balance work in the warm-up to get things started. I thought this one was a lot of fun! 💪 - 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 3 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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DBm-h, chair or step for foot elevation in a Bulgarian split squat (you can always leave foot on the floor to make it easier), & Jrope*
💬 This power workout is broken into a fun and effective 3–2–1 format 🔥
3 minutes strength: 2 exercises × 45 sec each × 2 sets
(1-arm chest press, bent-over row, Bulgarian split squat, clean & press, side lunges -- at 45 seconds each, you’re looking at 20–25 reps)
2 minutes cardio: 2 exercises × 30 sec each × 2 sets
1 minute core/abs: 2 exercises × 30 sec × 1 set
It’s very doable, but yes… expect some heavy breathing 😅💪 Need it easier? Take extra breaks, modify the cardio, and go a little lighter on weights. Need more intensity? Grab heavier dumbbells and add more range of motion to the cardio moves. I definitely felt accomplished after finishing this one! 🙌 - SS
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DBsm
💬 The first 15 minutes is all core/abs and could absolutely stand alone as its own ab workout. Feel free to use just that section anytime you want to really target your midsection. 🔥 This workout gets its challenge from the pulses and higher reps, so there’s no need for heavy weights. In fact, for the face-down lat pull, you may even want baby weights — or no weights at all. I used 5 lb dumbbells and honestly wished I had grabbed 3s instead. 😅 I really enjoyed this one. It only has a touch of cardio, with the toughest move being jumping jacks… so that's to say, no burpees! 🙌 - SS
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1 - KB/DB
💬 A total body interval workout that I created one day as I was working out on the beach watching the sunrise. It's not easy, but it sure was fun. (Disclaimer: It was more fun on the beach than in my living room 🤣) - SS
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BW
📌 We will be doing (2) 40 sec exercises and then a TABATA - repeat. We will be going through 6-7 exercises in this format.
💬 If you go all out, this one is a definite sweat-fest with a big calorie burn 🔥😅 The best part is that every exercise can be scaled, so it’s easy to lower the intensity if you need a lighter version. It’s also all bodyweight, so you need nothing but a mat — which means it travels really well. 🙌 You may want an aerobic bench or another sturdy elevation for mountain climbers, burpees, and similar moves. A few of the exercises include: plank with reach, reverse lunges, mountain climbers, squat kicks, inchworm walkout to push-up (easier if you start from a sturdy chair), burpee jacks, and crunches. I really enjoyed this one!! - SS
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jrope*
Quick HIIT cardio workout with no running, elliptical, or treadmill. 30 minute workout with option to make it 20 minutes.
20-30 minutes
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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