September 🍁
September 🍁
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 🍁🍁🍁 September 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.
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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 🍁🍁🍁 September 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.
band
all arms
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BW
dance cardio 💃
💬 Fun!!! I love this bc it’s different, it’s cardio made fun, and it challenges my brain-body coordination! Plus it makes me feel like Im dancing!! - JM
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DBm
chest, glutes, ABS
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DBs
total body and balance
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DBs-m
arms & legs
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DBs
ABs & Core
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1 KB/DBm-h
no swings
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BW
core
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DBm, Bband
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.
Mball / DB
💬 Loved this little basic workout! 🙌 It wasn’t too intense or difficult, but I still felt like I got a really good workout. My heart rate stayed at a steady pace throughout with no overexertion, making it a great low-impact option. Everything was done standing—no floor work at all, which was a nice bonus on a day when I just wanted to move without getting up and down off the floor. The entire workout uses just one medium-weight medicine ball, which could easily be substituted with a single medium dumbbell. 💪 It was the perfect workout for my sore muscles today. The movement patterns felt just right, leaving me feeling worked out without feeling worn out. 😊
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BW, chair/stool/box/step for elevation
💬 All bodyweight. No equipment needed! 🙌🔥 Just 13 exercises and 13 reps of each. Simple, straightforward, and surprisingly effective! This one is easy to follow with very little thinking required—just move from one exercise to the next and get it done. 💪
Whether you're working out at home, traveling, or just don't feel like dragging out equipment, this is a great option. It proves you don't need weights to get in a solid workout! - SS
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DBh &/or KB
📌 This 30 minute total body workout only needs one heavy (to you) dumbbell and/or kettlebell. I will actually be using both a dumbbell and a kettlebell, but either will work. Come play with me. We may even patty cake together :)
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DBs-m, Sball, playground 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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DBsm
💬 Who's ready for some Friday Night Lights? 🏈🔥 This workout sprinkles in a little football-season-themed cardio between the strength sets—everything from the drum major to the cheerleaders to the football players. It was fun without being over the top! The strength challenge comes more from varying reps and pulses than from lifting super heavy. I was really happy with my medium dumbbells for most exercises. That said, we only do 10 shoulder presses, then 8 and 6 on the following sets, so you may want to keep a heavier pair nearby for those. You could also use one heavier weight for the skull crushers. I simply hooked two medium dumbbells together and used them as one.
Fun theme, solid strength, and just enough cardio to keep things interesting. I really enjoyed this one! 🙌💪
You'll find a 45 minute version that ups the intensity some in the Fit Camp 45 section this month.
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DBm (can go heavier if looking to ramp it up)
💬 This was a good, solid workout! 💪 We started with a great warm-up that included a little mobility, then moved into a 30-second work / 15-second rest circuit. We completed the circuit twice before finishing with some core work and a good stretch. There was definitely a glute emphasis, with moves like hip thrusts, bridge marches, stiff-leg deadlifts, squat rear kicks, sumo squats, and reverse lunges. 🍑🔥 But don't worry—we still hit the rest of the body too, making it a well-rounded total-body workout. A great choice when you want a little extra love for the glutes without neglecting everything else! 🙌 - SS
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DBsm, band
💬 This would be the perfect workout to do after a heavy strength day. We only use light to medium dumbbells, body weight, and a resistance band to target different angles and those smaller stabilizing muscles that often get overlooked when lifting heavy. 💪 The reps are on the higher side, but there isn't much repetition of the exercises, so the workout keeps moving and never feels boring. You'll also be happy to know there are no push-ups and no squats (other than a few quarter squats in the warm-up). That's because this workout originally followed Murph—I (and the Zoom crew) had already knocked out possibly 200 push-ups and 300 squats the day before! 😅 Bonus: the upbeat playlist made this one even more enjoyable. 🎵🔥 - SS
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DBs, Jrope* (or light wts/water bottles)
📌 What a mix of cardio and core!! We've got 4 minute Tabatas followed by a couple of mat Pilates moves for the core repeated throughout the workout.
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DBm-h, chair/elevation
📌 We'll be moving up the ladder one rung at a time by adding an exercise to each round. All you need is one med-heavy dumbbell (2 if all you have is light Dbells), a mat, and a chair for elevation and possibly dips (modification given if dips don't work for your shoulders). It's just 30 minutes. You got this!!
💬 Wow! What a workout!! 🔥 We climb a ladder, adding one rung each round, so there is quite a bit of repetition—but the reps stay low, matching the round number (2, 3, 4, etc.). It’s a fun format that keeps you moving and makes the workout fly by. This is a full fitness workout, so expect your heart rate to stay elevated. 💪 In the video, I demonstrate the modified versions and use medium-light weights, but today I did the full versions with a heavy dumbbell, and my heart was definitely pumping! The beauty of this workout is that you make it your own. Choose the modifications, pace, and weights that fit your fitness level, and you'll get exactly the workout you need. Great workout... especially when you're done! 😅🙌
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DBm-h
💬 Loved this workout! 🙌 Just 10 basic exercises with little to no thinking or coordination involved (think push-ups, squats, lunges, shoulder presses), 10 reps of each (only 5 per side where applicable), and one dumbbell — preferably on the heavier side. We simply worked through as many rounds as possible in the allotted time. 💪 I'm not sure my pace was very "beginner," but that's the beauty of this format. You can stop when I stop, even if you only got 7 reps instead of 10, and hit pause whenever you need extra rest.
If you're an advanced exerciser looking for a quick, effective 30-minute workout, this one is perfect. Grab something heavy and get after it! 🔥
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
playground ball / pillow, mini band*
📌 This workout is great to help strength and stretch the tight pelvic floor area as well as work on low back and core. The hip opening exercises feel amazing.
17 min
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BW, YB/stool*
📌 You might want a couple of yoga blocks, a step stool, or a chair for elevation if you have a hard time reaching the floor. Other than that, all you need is you for this mobility workout. Enjoy!!
22 min
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YB, anchored band (about foor knob height)
📌 This Mobility workout will have you doing some big moves in the first section and then slow down with some smaller movements in the last section. You'll need a band that will be used free as well as anchored about door knob height. I will also be using an optional yoga block. A large book could also be used or nothing at all.
29 min
💬 Another great workout that I did post walking day. If you’re not trying these mobility videos, I highly recommend. This one kept my heart rate up post walk and was great for my hips and shoulders. - KC
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BW
📌 This body weight only gentle movement workout is designed to strengthen and stretch all at the same time. While it will hit muscle groups of the whole body, it will focus more on the areas that will help relieve hip and low back pain. I will be combining strength, therapy type stretches, and a tad bit of moving yoga. Grab your mat, turn down the lights, get in a few deep breaths, and join me for this "feel better all day" workout.
30 min
💬 Did this after my morning walk. Was great way to push some muscles a little further and then fully stretch them out. Time well spent. - KC
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
KB/DBh, mlband, Bband
We will hit all major muscles one section at a time and spend a little extra time on legs and glutes. We really won't be laying in the floor very long (we'll just want to). Come workout with me!!
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DBm-h, band, Sball
💬 I love this type of workout!! It's one of my favorite formats. 🙌 After the warm-up (which is the only cardio you'll get today), we move into two 15-minute circuits, completing as many rounds as we can before time runs out. Each circuit follows the same pattern: Upper body → Lower body → Upper body (different angle) → Lower body → Abs. 💪 I love this setup because you're constantly rotating muscle groups, which keeps the blood flowing while giving each area just enough recovery before you hit it again. We made it through each circuit three times at a nice pace—not too fast and not too slow. If you're looking for a solid, straightforward strength workout with plenty of variety and no extra cardio, this one is a winner! 🔥 - SS
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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! - SS
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Bband, DBmh, chair, glider* (or paper plates/sm towels/furniture sliders)
📌 For today's booty emphasis total body workout you will need your medium set of dumbbells and a chair. The chair needs to be stationary so it will not slide out from under you. You can secure it against a wall or place it on a non-slide mat. Today's optional equipment includes: a Booty Band, 1 Dumbbell on the heavier side, and a Glider (or furniture slider, cloth, paper plate, or something that will slide on your flooring).
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DBsm
💬 Who's ready for some Friday Night Lights? 🏈🔥 This workout sprinkles in a little football-season-themed cardio between the strength sets—everything from the drum major to the cheerleaders to the football players. It was fun without being over the top! The strength challenge comes more from varying reps and pulses than from lifting super heavy. I was really happy with my medium dumbbells for most exercises. That said, we only do 10 shoulder presses, then 8 and 6 on the following sets, so you may want to keep a heavier pair nearby for those. You could also use one heavier weight for the skull crushers. I simply hooked two medium dumbbells together and used them as one.
Fun theme, solid strength, and just enough cardio to keep things interesting. I really enjoyed this one! 🙌💪 - SS
You'll find a modified 30 minute version of this workout in the BASIC30 section this month.
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DBs, KB/DBm-h, chair or bench for dips, Jrope or sub, slam ball or throw pillow, gliders* (or paper plates/sm towels/furniture sliders)
📌 Apparently I was in the mood for toys when I put together this workout!!! Options will be given if you don't have the extras)
💬 Loved this one!! ❤️ …or at least loved to hate it! 🤣 The first 30 minutes is packed with full-body movements designed to be cardio, even though there are very few traditional cardio exercises. It's a fun change of pace that keeps your heart rate up without feeling like a typical cardio workout. The "cardio" intervals are only 30 seconds on with 30 seconds of rest, making it very doable. We finish with a little bodyweight strength and core before cooling down. This workout will definitely have you breathing, but it's manageable, and you'll feel so accomplished when it's over. Trust me... it's worth it! 💪🔥- SS
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DBs-m, m-h, KB, Jrope* (or light wts/water bottles)
📌 This total body workout is just right for your inner beast!! All you really need is a set of medium-light (or light) dumbbells and a set of medium-heavy dumbbells. I will also be using a kettlebell and a jump rope but you can always substitute a dumbbell for the kettlebell and just pretend on the jump rope. Let's go!
💬 The first thing you need to know is that you'll only use the jump rope for 1 minute... one time. 😄 So don't skip this workout just because you're not a fan of jump rope! You can easily substitute another cardio move like high knees, jumping jacks, mountain climbers, or even marching if you prefer. The next thing to know is that the kettlebell isn't just for swings. The main combo is 2 swings + 1 squat and press for 1 minute at a time. Because of that, you may not want the heaviest kettlebell you can swing. I used a medium-heavy kettlebell, and it felt just right for the combination. This workout is definitely more strength than cardio, with several fun combination moves that keep both your body and your brain engaged. I actually had to think through a few of the patterns, which made the workout fly by. I really enjoyed this one... sweat and all! 💪🔥 - SS
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DBmh, band
2 min blocks
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DBm-h, step
pilates and strength
📌 This workout combines a little Pilates with some basic strength and tops it off with a squat pulse scoot for a total body 45 minute workout. All you need is a mat or soft floor surface and a meduim set of dumbbells. Optional equipment to ramp up the intensity would include a heavier set of dumbbells for bent over rows and an aerobic step for split squats.
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DBmh, chair, step
💬 Today I played with the tempo of the reps to fatigue the muscles without having to use super heavy weights—and it worked! 🔥 We perform several sets of most exercises using different speeds, so you won't want the heaviest dumbbells you own. I'd recommend having a set of solid medium-heavy dumbbells along with a pair of medium-light ones, and you should be set for the whole workout. There's just a touch of cardio to keep the heart rate up, but this workout is definitely strength-focused. A fun change of pace and a great way to challenge your muscles without chasing heavy weights!
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DB, chair
📌 The workout uses 4 minute blocks of 4 different exercises with a stretch sequence in between each block.
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DBmh, band, step
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KB
📌 A kettlebell is demonstrated for all exercises but a dumbbell or set of dumbbells can also be used. This is a total body workout with emphasis on strength.
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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