Gold's Gym Hot Yoga South

07/14/2025

We’re in week three 💪🏼 Full plank!

Begin on the floor on all fours (hands and knees).

Extend your legs straight back
• Tuck your toes under so the balls of your feet are pressing into the floor.
• Legs should be hip-width apart and straight.
2. Engage your core
• Pull your belly button in toward your spine.
• Avoid letting your hips sag or raise too high.
3. Align your body
• Your body should form a straight line from your head to your heels.
• Keep your neck in line with your spine—gaze slightly forward or straight down.
4. Squeeze everything
• Engage your glutes, thighs, and shoulders.
• Press away from the floor to avoid collapsing into your shoulders.
5. Breathe steadily
• Inhale through your nose, exhale through your mouth.
• Don’t hold your breath!
6. Hold the position
• Start with 20–30 seconds and gradually work up to 1–2 minutes as you build strength.
7. To release
• Lower your knees to the ground, then sit back into child’s pose or lie on your stomach to relax.

07/13/2025

“⚡️Week 2 of the Side Plank Challenge — CRUSHED.
Strength. Focus. Heat. That’s how we do it at Gold’s. 💪🔥
Let’s keep building core power and crushing goals, one plank at a time.
”

07/07/2025

Week 2 Side Plank

Step 1: Start on the Floor

Lie on your side with legs extended and stacked on top of each other.
Place your bottom elbow directly under your shoulder, forearm flat on the ground, and fingers pointing away from you.
Step 2: Engage Your Core

Brace your abdominal muscles and keep your body in a straight line.
Avoid letting your hips sag or stick up.
Step 3: Lift Your Hips

Press through your bottom forearm and lift your hips off the ground.
Your body should form a straight line from your head to your feet.
Keep your neck neutral—don’t let your head hang or crank it upward.
Step 4: Hold the Position

Keep your core tight, glutes engaged, and legs strong.
Hold for 15–60 seconds, depending on your strength and level.
Step 5: Breathe Steadily

Inhale and exhale calmly through your nose.
Stay focused on maintaining alignment and breathing evenly.
Step 6: Lower Down and Switch Sides

Gently lower your hips back down to the floor with control.
Roll to the other side and repeat the same steps.
💡 Modifications
Beginner: Bend your knees and keep them on the floor for support.
Advanced: Raise your top arm or leg, or hold a weight in your top hand for added challenge.

07/05/2025

We brought the heat and held the fire! 🔥💪 Our special Hot Power Yoga class with Alyx turned up the energy with a forearm plank challenge that had us shaking, sweating, and smiling the whole way through! 🧘‍♀️✨

07/03/2025

❤️⬜️💙 Join us for special classes ❤️⬜️💙

07/01/2025

Week 1 Forearm plank

* Lie face down on a mat.
* Place your forearms on the ground, elbows directly beneath your shoulders.
* Your arms should form a 90-degree angle, and your hands can be flat or clasped together.

Position Your Legs:
* Tuck your toes under and lift your body off the ground.
* Your feet should be hip-width apart.
Align Your Body:
* Your body should form a straight line from head to heels.
* Avoid sagging your hips or raising your butt too high.
Engage Your Core:
* Tighten your abdominal muscles as if pulling your belly button toward your spine.
Engage Your Core:
* Tighten your abdominal muscles as if pulling your belly button toward your spine.
* Also engage your glutes and thighs to keep your body stable.
Neutral Neck Position:
* Keep your gaze down toward the floor.
* Don’t strain your neck by looking forward or tucking your chin too much.
Hold the Position:
* Start by holding for 20–30 seconds, working up to 1–2 minutes over time.

06/30/2025

Get ready for our Plank Challenge starting July 1st 💪🏾

06/29/2025

July Schedule ❤️🤍💙

06/19/2025

05/26/2025

Great Memorial Day class with Chelsea 💪🏾❤️