November 🦃
November 🦃
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 🦃🦃🦃 November 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 🦃🦃🦃 November 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
strength: core, back, arms, & legs
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BW, chair
timed intervals
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Sball
ABs & core
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DBm-h, band
upper body strength
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DBs-m
lower body strength
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DBsm, band
all arm strength
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DBs
back, arms, & legs
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BW
timer
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DBh, Bband, chair
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.
KB, band, elevation (step/stool/bench), pen and paper or this turkey
Thanksgiving theme
📌 This is a fun holiday combo workout for both B30 and FC45. We will be counting our blessings together. Everyone will do the warm up and first 2-3 rounds together at their preferred intensity level. Around the 30 minute mark we will say good-bye to our B30 crew and continue with two more rounds ramping it up just a little more.
B30 notes: Remember to go at your own pace and modify as needed. I forgot to time the workout so I mention you leaving around 22 minutes in and then do one more round that takes us to a better place to leave at minute 26:35. I put a break there that reminds you of the minute number. I don't ramp it up until after that.
⏱️ 0:00 Welcome, Warm Up, & Workout
⏱️ 26:35 Bye Bye B30 -- fast forward to the cool down --- FC45 is ramping it up
⏱️ 44:14 Cool Down (fast forward to here when you are ready to cool down)
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DBm, band
📌 All you need is a set of medium weights, a band, and a mindset ready to throw a punch. Let's get ready to box our way through a total body workout.
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DBm, anchored band, Sball, Bband
💬 We totally beat the clock today! ⏰ We started with some mobility and the first round of a strength circuit, taking our time with plenty of form cues. Then we finished strong by repeating the circuit with less talk, less rest, and more beast mode! 🔥 I used medium-heavy dumbbells for most of the workout and did just fine. The one exception was the chest flyes on the stability ball—you may want to go a little lighter there. We also used a booty band for clamshells. A light to medium band works best so you can get a full range of motion. The heavier bands don't have enough stretch for that exercise. A fun, well-paced strength workout that finishes with a bang!
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1DBm, band, step*, & 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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DBs-m
💬 I love the way this workout targets different areas at a time. 🙌 We start with warm-up and core, move into upper body, then lower body, and finish with total-body combination moves that really get the heart pumping. 🔥 So the first 20 minutes are pure strength, while that final 5-minute block before the cool down adds the intensity. Such a good format! 💪
A little reminder for any workout: feel free to make it your own.
I had already done push-ups in three other workouts this week, so when they came up here, I swapped them for a heavier chest press instead. I also went heavier on a few other exercises, including the side lunges. Since my weight was heavier than the demo weight, I held it lower and reached toward my calf during the lunge instead of keeping it at my chest. Don’t be afraid to adjust exercises, weights, or positioning to fit your body and your needs. That’s part of smart training too. 😊 - SS
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DBm, wall space for a wall sit
💬 This wasn’t a sweat soaker or a heavy strength workout. It was just a good, solid total-body workout! 💪 We hit all the major muscle groups with very little cardio—just a quick-feet section in the circuit to keep things moving. For weights, you’ll need dumbbells for angled bicep curls (a little tougher than your standard curl), tricep skull busters, one-arm clean & press, and a single-dumbbell front hold with extended arms. A good set of medium to medium-heavy dumbbells should do the trick. Sometimes you just need a workout that gets the job done without completely wiping you out. This one fits the bill!
⭐️ We do two rounds of the circuit -- if you have more time and energy, feel free to rewind a little and repeat one of the rounds. 😀
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Sball, bodybar*, 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 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 twice. Strength moves include: squat to press, stiff-leg deadlifts to bent-over rows, bicep 21s, dips, reverse lunge with lateral raise (light weight), weighted crunches, chest press with hip thrusts (on optional stability ball), push-ups, and ab rollouts (stability ball). Such a solid, get-it-done strength workout with just enough to keep your heart pumping! - SS
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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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DBs,m-h
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DBsm, chair
📌 I totally forgot to set my timer when I recorded this video. At the end I kept thinking I was going over by about 5 minutes or so but in reality I went under a few minutes! Oh well, it's a great workout.
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Gentle joint movement for all fitness levels. Great for recovery and range of motion.
band, wooden spoon (or similar object in weight and length)
targets upper back & shoulders
15 min
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BW (+ maybe step/YB for elevation)
22 miin
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BW
15 min
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Bband, band, strap/belt, YB
30 min (can be divided into 2 sections/workouts)
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Full length sessions - 45 minute intermediate to advanced (modifications shown)
KB, band, elevation (step/stool/bench), pen and paper or this turkey
Thanksgiving theme
📌 This is a fun holiday combo workout for both B30 and FC45. We will be counting our blessings together. Everyone will do the warm up and first 2-3 rounds together at their preferred intensity level. Around the 30 minute mark we will say good-bye to our B30 crew and continue with two more rounds ramping it up just a little more.
⏱️ 0:00 Welcome, Warm Up, & Workout
⏱️ 26:35 Bye Bye B30 -- fast forward to the cool down --- FC45 is ramping it up
⏱️ 44:14 Cool Down (fast forward to here when you are ready to cool down)
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BW & chair
💬 Planksgiving should be part of your annual Thanksgiving tradition!! 🦃💪 This one requires zero equipment (other than a chair or bench for dips) and is surprisingly challenging for a bodyweight workout! Yes, there are a LOT of planks, but they're mixed in with plenty of other great moves to give you a complete total-body workout without getting stuck in plank-land. 😂 And because it's Thanksgiving, we'll work our way through the entire menu—from appetizers to the main course to dessert... and maybe even leftovers! 🍗🥧 A fun holiday workout that will leave you feeling like you've earned that Thanksgiving meal! 🦃 - SS
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DBmh, Sball
💬 This total-body workout starts with a 13-minute warm-up circuit that includes some gentle cardio to get you moving, then rolls into strength for the rest of the workout. 💪 There’s a good amount of single-leg work to challenge leg strength, stability, and balance. I felt like we had just enough challenging moves to keep things interesting, including stability ball push-ups, single-leg squat/curl/press, and single-leg ball around-the-worlds. Modifications are shown for all of them. The challenges in this workout are more about balance and stability than heavy weights, so it's a great choice when you want to work hard without chasing big numbers. A solid total-body workout with some fun challenges along the way! - SS
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DBsmh, step*, mini loop band*
total body
💬 I’m not sure why I named this one Sweat Drops because I went in expecting a cardio soaker… and it really wasn’t. Instead, it has a great balance of strength and intensity, which made it a really solid, well-rounded workout. 💪 You’ll use a step (if available) for repeater knees (or do them on the floor) and to elevate the burpees — and don’t worry, they only happen 2 at a time. On the last round, you even have the option to jump onto the step. Choose your dumbbell weight with clean & press, bent-over rows, chest press, and pullovers in mind. We also do a little punching sequence (easy to level up with light weights) plus some bicep 21s, where a solid medium dumbbell works great. All in all, this is a nicely balanced workout with just enough challenge to keep it fun. - SS
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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. Devil presses! 😳 Do I even need to say more? 🤣 A great strength workout with a little variety, some unexpected challenges, and plenty of ways to make those muscles work! 💪 - SS
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BW
📌 This is a quick high intensity training workout. 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 - especially during the holidays.
20 min
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DBmh, chair/bench (for dips only)
💬 Loved the variety in this one!! 🙌 There are lots of combination moves that keep your mind occupied while you're working those muscles. A few of the moves were challenging in a fun way—and satisfying to conquer! I used medium-heavy dumbbells as well as some solid mediums. For the heavier weight, think chest press with a bridge hold, clean & press, and forward lunge with a twist. For the lighter weight, think under-the-knee dumbbell pass crunches. The workout is divided into 4-exercise circuits. We repeated the lower-body circuit 4 times and the upper-body circuit twice, then finished on the floor with some abs and core. No cardio moves involved but heart is worked as we move quickly through the circuits. A fun workout with plenty of variety, a little brain work, and some great strength challenges! 💪🔥 - SS
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DBm, KB
💬 This was a good, solid (and a little sweaty) workout! 💪 We started with a great warm-up that included a little mobility and a lot of core, then moved into a 45-second work / 15-second rest circuit. We completed the circuit twice with that time and then hit it one last time at 30 sec work. It goes by fast and manages to really get those glute, 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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DBm, band, chair, step* (elevation, lay on, optional box jumps), KBm-h
💬 Hurry Up & Go Slow! 🔥 WOW... MY LEGS! 😂 We start with a 6-minute timed leg circuit—45 seconds of work and only 15 seconds of rest, so there isn't much time to catch your breath! There are some power moves mixed in, 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 squat jumps... unless I got to stop jumping 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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DBs, m-h, step*
💬 “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. If you have an aerobic step or bench, you may also wnat it for a couple of exercises. Most of the workout is actually bodyweight, with only a few weighted exercises mixed in. Enjoy!! - SS
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DBmh, Jrope (or sub)
💬 Wow! What a circuit!! 🔥 This one is a great blend of strength, cardiovascular work, balance, core, and endurance—a little bit of everything! It left me breathing heavy, super sweaty, and feeling very accomplished. 💪💦 Definitely one of those workouts that feels really good when you're done! - SS
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Jrope, KB, band
💬 This one was a sweat soaker!! 💦🔥 So much movement and calorie burn... is it bad to say I loved it?! 😂 It's mostly bodyweight, with just one dumbbell or kettlebell needed for the weighted moves. We also use a jump rope and band. I grabbed a pretty heavy kettlebell and definitely feel like I got a complete full-body fitness workout! 💪 We hit a little bit of everything, and the core got a great workout, too. Definitely one of those workouts that leaves you sweaty, tired, and feeling like you accomplished something!🔥 - SS
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KB, Jrope, gliders (sub: small towels, sock feet, paper plates, furniture sliders)
📌 This total body workout incorporates isometric core exercises, a strength and balance AMRAP, as well as a timed HIIT. You need a kettlebell (or dumbbell), mat, jump rope, and gliders (or towels, paper plates, or anything that will slide across your flooring).
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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