31-day health calendar

Start the new year with our 31-day fitness calendar. Our simple and effective plan includes five basic moves, including:

Plank hold

Do 6 repetitions on day 1 for the next 31 days, then add 2 repetitions per training day based on the movements for that day. Take advantage of the active relaxation and rest days by working in GOLD'S AMP ™, our digital personal training app.

Track your progress by sharing it on social media. Tag @goldsgym and use the hashtag #ChangeIsStrong for the next 31 days.


Start with feet apart and shoulders slightly apart. Bend your knees and lower your hips until they are between your knees or as deep as possible while keeping your back as upright as possible.

Climb on all fours from your knees or toes to the plank position, depending on your level of comfort. Lower your body with your hands directly under your shoulders and with your body straight until your chest touches the floor. Push up from the floor until your arms are straight.


Squat with your legs apart. Kick your feet behind you and then bring your chest to the floor. Jump back in a crouch and get up.


Start the exercise from a standing position with your feet hip-width apart by taking a big step straight back and then lowering your back knee towards the floor until both legs form a 90-degree angle on the knee. Repeat on the other leg.

Plank hold:
Step back with your right foot to hit your left. Hold yourself up in a high push-up position with your arms perpendicular to the floor, your back straight, and your hips up (not hanging down).

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