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31-Day Fitness Calendar

Jump start the new year by trying our 31-day fitness calendar that combines five essential bodyweight movements along with active recovery and rest days.

by goldsgym

Start the new year off right with our 31 Day Fitness Calendar. Our simple and effective plan features five basic movements including:

  • Squats
  • Push-Ups
  • Burpees
  • Lunges
  • Plank Hold

For the next 31 days, complete 6 reps on Day 1 and then add 2 reps per exercise day based on the movements for that day. Take advantage of  the active recovery and rest days by incorporating GOLD’S AMP™, our digital personal training app.

Be sure to track your progress by sharing on social media. Tag @goldsgym and use hashtag #ChangeIsStrong during the next 31 days.


Start with your feet shoulder-width apart and toes slightly turned out. Bend your knees, lowering your hips until they’re between your knees or as low as you can go while keeping your back as upright as possible.

Get in plank position on all fours from either your knees or your toes depending on your comfort level. With hands directly below your shoulders and body straight, lower your body until your chest touches the floor. Press up from the floor until your arms are straight.


With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then bring your chest to the floor. Bounce back into crouch position and stand up.


From a standing position with feet hip width apart, begin the exercise by taking a big step straight back and then lower your back knee toward the floor until both legs form a 90-degree angle at the knee. Repeat on the opposite leg.

Plank Hold:
Step your right foot back to meet your left. Hold yourself up in a high push-up stance, with your arms perpendicular to the floor, your back straight and your hips up (not sagging toward the floor).



Gold’s Gym is the world’s trusted fitness authority. We’ve spent over 50 years defining fitness and now we’re reinventing it. With personal fitness profiles backed by GOLD'S 3D scanning technology, both traditional and digital personal training options and new GOLD'S STUDIO offerings that go past a simple class; Gold’s Gym has evolved so you can transform your life. Experience change with Gold’s Gym.

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