May 🌻
May 🌻
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 🌻🌻🌻 May 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 🌻🌻🌻 May 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/m
Total body
📌 Every move today will be using a combination of muscles to get in twice the work for half the time.
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DBs/m
📌 Total body with a choice. On the last exercise you get to choose whether you use two hands on one dumbbell or do one side at a time.
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anchored band, DBm
📌 Anchor your band at about mid body height (between chest and belly) and get ready to work chest, back, core, and legs
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BW (cardio/mobility circuit
📌 Works: Total body plus the cardio respiratory system. Join me in raising your heart rate while moving your body
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BW + booty band (core & glutes)
📌 We are going to work the core and target the glutes in this short-all-in-the-floor workout!
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chair, DBs-m, kickball
arms & legs
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DBh, booty band* (optional for increased dificulty during clam shells)
back, chest, glutes
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1 DBm-h
core & obliques
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BW
📌 Here's an example of a basic 5 minute EMOM (every minute on the minute) core workout. I'm demonstrating the Basic to Intermediate versions in this workout but all of the exercises shown here can be found in greater detail including modifications and progression in the Foundations Playlist. Feel free to ramp them up or bring them down a notch if you need a harder or easier version.
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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
💬 This workout only uses light weights, and it was exactly what I needed today since I was feeling stiff and sore from earlier workouts this week. 🙌 The video recommends 2–5 lb dumbbells. I did go a little heavier, but still kept it on the lighter side. It also includes some slow rotational movements that really help unlock the spine, which felt amazing. If you’re sore, tight, or just need a lighter strength day that still feels productive, this one is perfect. 💪 - SS
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DBm & anchored band* (waist high)
💬 This total-body strength circuit uses combination moves to get a lot done in a short amount of time. 💪 The first round is done with one dumbbell, then you have the option to use two dumbbells (or one heavier) for round two. My more advanced crew — go ahead and grab a solid set of medium-heavies… they’ll be perfect for you. 🔥 We also use an anchored band for a Pallof press, but I give a bodyweight option if you don’t have one. This isn’t a high-intensity workout — the focus is on strength and control, with some balance 🦩 and core 🎯 work tucked in. Enjoy! - SS
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DBh, band
📌 This BASIC30 strength workout focuses on our major muscles. They are stronger than their smaller counterparts and can handle heavier weight. So grab a set of heavy dumbbells and a band and let's get to work!!
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DBm, elevation
📌 We will start with legs and work our way through all of our major muscles.
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DBsmh
💬 This workout kicks off with a fun little mambo-style warm-up 💃, then moves to the floor for chest press and crunches. Each of the 3 sets increases in weight and decreases in reps, so you’ll really feel it! From there, it’s all standing work to carry you through to the cool down. I used 3 sets of dumbbells, but you can make it work with 1–2 as long as one pair is lighter (great for shoulder lateral raises). There’s only one true leg exercise, which was perfect for me since my legs were still sore from yesterday (FC45 Bulgarian Split Squat)! - SS
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BW + 1DBs*
📌 We are targeting those bellies today!!! All you need is one small dumbbell (5-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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DBm, band, chair/step, KBm-h
📌 We've got a fast paced lower body timed circuit today mixed with some slow upper body strength for a perfect workout combination. Grab a set of medium dumbbells, a band, a chair or bench for seated exercises, and a medium-heavy kettlebell (or dumbbell) for swinging and let's do this!!
💬 Hurry Up & Go Slow! 🔥 WOW... MY LEGS! 😂 We start with a 6-minute timed leg circuit—40 seconds of work and only 20 seconds of rest, so there isn't much time to catch your breath! There are some power moves mixed in (but modifications are shown), and I predict a little soreness tomorrow. 😜 Then we slow things down with upper-body strength before repeating that format with a different set of upper-body exercises. Now that it's over, I think I loved it. ❤️ I'm not sure I would have said that in the middle of those power moves... unless I got to stop the power for the amount of time it took me to say it! 🤣 A great mix of power, strength, and endurance that feels great ... when you're done! 💪 - SS
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DBsm-h, band
📌 This total body 30 minute workout will rev you up and get you going. All you need is a set of medium and light dumbbells and an optional band. You'll have the opportunity to use a heavier set of dumbbells if you wish.
💬 This is a great little cardio-and-strength combo workout. 🙌 After the warm-up, we start with a light cardio block and then revisit part of it again when our heart rate needs a little boost. The cardio is straightforward and approachable — no burpees, no mountain climbers, just basic moves to get the heart rate up. 🔥 The strength work includes a few less common exercises, which made it feel fresh and added a fun challenge. Overall, it’s just a good, solid fitness workout with a nice balance of cardio, strength, and variety. 💪😊
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1 DBm-h, jump rope/water bottles, gliders, chair
📌 This is a 30 minute total body workout that only uses 1 medium-heavy dumbbell, a jump rope (or substitute with 2 water bottles or 2 small weights), and 2 gliders (paper plates, furniture sliders, or two cloths that will slide on your flooring). We will also need wall space and possibly a chair for balance help.
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DBm, band, chair
💬 This B30 workout kicks off with about a 5-minute standing cardio warm-up (jacks, grapevine, shuffles), then moves into two strength blocks using a band and dumbbells (think chest press, upright rows, stiff-leg deadlifts). 💪
The video includes lots of helpful form cues, which is great if you’re newer to fitness or want to fine-tune your technique.
I personally ramped it up by removing some of the cardio modifications for more intensity, using heavier weights, and sneaking in a few extra reps during the form talk 😜
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DBm, band
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
band, wooden spoon (or something similiar in length and weight)
📌 Works: the upper back, shoulder, and neck region to help correct posture. Get ready for a great upper back and posture resetting session
15 min
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BW
22 min
💬 So relaxing!! Every time I do a mobility workout, I ask myself why I don’t do them every day! 😌 This one is all gentle floor-based movement that helps decompress the neck and spine with rotations and stretches, while also opening up tight hips. It feels so good. It’s just a little over 20 minutes, making it perfect as a finisher after a workout or even right before bed. Highly recommend this one if you need to unwind and reset. - SS
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BW - might need a towel for a knee cushion & a small object like a yoga block to lift foot over
💬 This mobility workout isn’t just stretching. 🙌 It also mixes in a few strength elements and a couple of surprisingly challenging moves, which keeps it interesting the whole way through. If you ever find yourself putting off mobility work because it feels boring or not challenging enough, give this one a try. It’s not too hard (and I show modifications), but it still gives you that satisfying “I worked” feeling while improving movement. 💪 - SS
💬 I knew I was tight, but this workout shows just how tight some spots are! How does Shelley know when I’m not breathing? 🤣 Combined this with low back mobility for a full stretch/movement workout. - KC
💬 Feeling Amazing the day after this workout that I also combined with the low back mobility workout! Only wish I had done these sooner…….now if I can just keep them on repeat! (My shoulders and upper back have been so tight recently - chicken wings for the win!) - JM
31 min
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BW
📌 Works: the mobility around the hips and low back. Get ready for your back to feel amazing.
💬 This was the prefect video to loosen up the hips from the week. - KC
💬 Combined this with chicken wings mobility - much needed stretching and an excellent reset! - JM
26 min
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
DBm, band, elevation*
📌 Total body (leg emphasis) - We will start with a section of cardio moves and end with a strength circuit
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DBsm
📌 This is an upper body strength workout. Grab a set of light dumbbells and a set of medium dumbbells and let's get started.
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DBm, Sball*, Mball*, BOSU*, band (only for cool down)
💬 The challenges in this workout are all about stability! 💪 There’s no cardio or heavy strength training but there is a lot of . core, which is the byproduct of all that stability! I demonstrate several pieces of optional equipment that can add an extra challenge for your core and stability. This would be a great one to do at the gym where you have access to a BOSU, stability ball, and medicine ball. Balance work can be tricky, but it’s also something we all need to practice. Don’t overthink it—just hit play and let's get it done! Your balance may not be perfect, but that’s exactly why you’re doing it! 😉 - SS
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DBm, step
📌 We are going to target those glutes and ABs today. I went a little over on time but you could totally stop after the glute section and do the AB section on another day if you are pressed for time. All you need is a set of medium dumbbells and something to step up on (sturdy step stool, chair, aerobic bench, weight bench, jump box, etc).
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DBmh
📌 Grab a set of medium dumbbells and maybe some medium heavies for this workout circuit. We're going to go through the first set showing the basic exercises and then the following sets adding a little extra umph and maybe some power. I really enjoyed this workout. I hope you do, too. :)
💬 Cardio and strength circuit - very doable with great modifications…..I used lighter weights bc my body needed that. The exercises where I'm on one knee challenged all the areas including balance. - JM
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DBmh
📌 This pyramid and ladder workout will test our ability to add differing numbers to get the same result. This is a total body fitness workout. You may be tired at the end, but you will also feel accomplished in the fact that you did it!! All you need is a set of dumbbells. I used a set on the heavier side of things. You can always change weights in the middle of a set if you need something lighter or more challenging. Enjoy!!
📌 Bring your own music option: The second option of this workout has 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!! You may need to 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 on Spotify.
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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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KB/DBh
📌 All you need is one weight (and your body weight). I'll be using a kettlebell but a dumbbell will work just fine. Both hands will be on it at all times so it's ok to go a little heavier than normal. We got a 70's playlist and are ready to roll!!
💬 No counting. No buzzers. Just moving until it felt right. 🙌 This is a total-body circuit that combines movements to keep you working the whole way through. We only run the full circuit twice, so there’s plenty of variety and no time to get bored. I loved that it’s kettlebell-focused, so there’s no constant weight switching (although I did grab two sizes — a couple moves lean heavier). When choosing your weight, think: squat & press, stiff-leg deadlifts, hip thrusts, reverse choppers, and swings. Pick something that challenges you there, and you’re set! 💪 - SS
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DBm, chair
📌 This was our Day After Mother's Day Workout 2020. So much fun!!! We even played Never Have I Ever - Mother's Day Edition.
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DBm, chair
📌 We had so much fun with part 1 we extended the workout for another day. Happy Mother's Day!
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DBm-h
📌 A total body workout utilizing sections of high intensity intervals as well as slow strength.
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DBm, step*, chair
📌 A low impact full body strength workout targeting a little extra on the core. Need a set of medium dumbbells, a chair, & an optional aerobic step. If a step is not available, floor options are given. Note: the microphone sound quality breaks up a little at the very end of the workout. Don't think it's your connection :) -- the Zoom connections aren't always great on these older videos. I try to always put the older ones at the end of the list.
💬 Apparently, the Shelley of 2020 who named this workout was sitting on a throne of lies… 😆 I went in expecting a quick, gentle 45-minute Low Impact Core session — something easy, mostly on the floor, no sweat. Yeah… not exactly.
Truth #1: It’s actually about 55 minutes, not 45.
Truth #2: It’s more total body than core (you’ll hit core through balance and plank work, but it’s not the main focus). Honestly, it should’ve been called “More + a little Core.”
Truth #3: There are burpees and mountain climbers in the middle. Short sets, yes… but let’s be honest — burpees are never “low impact.” 😅
Lies aside… I actually really enjoyed this one. It’s different, refreshing, and totally worth doing. 🙌 It starts with a bodyweight leg set using some less common moves, then rolls into a strength circuit repeated 3 times.
Heads up: Around the 45-minute mark (ironically when it should end), the Zoom audio starts to break up. You’ve got two good options: (1) Stop there and go into your own cool-down/stretch (you’ve already hit a solid 45 minutes), or (2) Mute it and follow along visually. After that last circuit, it’s just 15–20 reps per side of a curtsy lunge to side knee-up, then stretching.
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DBm, chair/step
💬 This was a great workout! Big muscle groups — lots of legs 🦵🏻— had me breathing hard and working. ⚡️ It’s about 95% pure strength (other than a few mountain climbers), but the 45-second intervals with little to no breaks during the blocks keep your heart pumping. Choose your dumbbell weight with goblet squats and bent-over rows (45 seconds each) in mind. The chair or step is for your back foot during the Bulgarian split squats (a chair makes it a bit harder). You may also want the step for elevation during the mountain climbers. If you need to ramp it up to work those legs even more you could always hold dumbbells while doing those Bulgarian's or pivot lunges. - SS
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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