Gooder Fitness

GOODER20

MOSTABILITY

UNCLEWILL

Move every day with full access to Gooder Essentials (30+ minute workouts), Gooder Quickies (10~20 minute workouts), Gooder Tutorials, and more.  

By combining 3D Movement, Mobility, and Animal Flow with traditional strength training methods, this program is designed to help you move better and feel stronger regardless of your fitness level.

If you want to be challenged every week with fresh new exercises, try out some new techniques, and are serious about getting fit this program is designed for you.

Includes:  Essentials, Quickies, Tutorials, + more to come.

Increase endurance and burn fat with this 2-week program.

Fast & Furious

In a time crunch? Workouts under 20 minutes!

Quickies

Build Strong Bones with Donna Wilson as we learn more about osteopenia & osteoporosis.

Strong Bones

Workouts from 20-50 minutes. All levels. New workouts drop weekly.

Essentials

Build strength and lift heavier with this 4-week program. 3x/ week. 30-40 minutes.

Level Up

Build good movement habits with this semi-beginner 4-week program. 5x/ week. 25 min or less.

Start Here

Tutorials to help you get the best out of your workouts. Practice, Reset, Practice!

Tutorials

A 4-week program that feels like a personal training session. A more in-depth explanation of form and how I link exercises together. Come for the workout... leave with more knowledge.

Lift With Me

Full Access Pass

demo

Full Access Pass to all of my workouts and programs! Strength training, TRX, 3D Movement, Animal Flow & more...

Welcome to Gooder Fitness!

essiewilly

Check out the Programs in Gooder!

nivea

glossier

goop

weleda

Essie's Cold Weather Favorites (for skin)

walk

walk2

The Benefits of Walking

Straight up HIIT. The set up is like Week 1/ Day 3. We are using DBs and moving so get ready!

Fast & Furious: Week 2/ Day 3

C1:3R
1. Alternating OA Snatch + Melting Squat
2. Alternating FW Lunge + SLDL + Back Lunge
3. Sumo Squat + Hammer Curl + Crossing Punch
4. Inch Worm Burpee

C2:3R
1. Side Shuffle + Squat Thruster
2. Sumo Hinge + Sumo Squat + Sumo Hinge (Up)
3. Side Kick Thru

C3:2R
1. Quick Feet + Knee Tuck Jump (modifications)
2. Full Sit-up + Frog Reach
3. Scissors

FF: W2 D3

Grab a towel and get ready to work! This workout is packed with moves to help you get tighter, leaner, stronger and faster.

Fast & Furious: Week 2/ Day 2

C1:3R
1.OHP
2. (Banded) Side Shuffle + Low to Racked
3. Cha Cha

C2:3R
1. Runner's OA Row
2. Sumo Plyo
3. Runner's T-Spine Rotation

C3:2R
1. Half Kneeling Windmill
2. Crisscross Plank + Alternating Side Plank
3. Kneeling Hinge + OH Triceps Press

Finisher:2R
1. Floor Hopovers
2. 180 Burpee
3. Hollow Body + Straddle Reach
4. Side Crunch + Star

FF: W2 D2

2nd week is here! This one has everything from Supersets to Animal Flow to Mobility. You will feel amazing afterwards!

Fast & Furious: Week 2/ Day 1

C1:3R
1. OA Squat Thruster
2. Thumbs Up Lateral Delt Lift
3. Renegade Row + Burpee

C2:3R
1. Alternating Rainbow
2. 3D Side Presses
3. Goblet Lateral Lunge
4. Skater + OL Jump

Finisher:
SS1 x 2
1. Iso DB Hold + Glute Bridge
2. Iso Glute Hold + Skull Crusher

SS2 x2
1. Boat Hold + Jack Arms
2. Hollow Body Crunch

SS3 x2
1. 1/2 Kneeling Switch + Hamstring Stretch
2. Side Kick Thru

Fast & Furious: Week 2/ Day1

FF W2 D1

If you look at the description, it doesn't look like much. Trust me. Do this. I found the 2nd circuit the toughest. DM me and let me know which one you found the most challenging.

Fast & Furious: Week 1/ Day 3

C1:3R (:40/:15)
1. Narrow Front Squat + Lateral Delt Lift
2. Staggered Hinge + Transverse Sumo + Biceps Curl
3. Low to High Diagonal Reach

C2:3R (:30/:15)
1. OA Renegade Row + Half Commando
2. Side Plank + Hip Dip

C3:2R (:30/:15)
1. Offset Push-up + Burpee Snatch
2. "Jump Rope"

FF W1: D3

This program was designed to rev up your endurance and heart rate. The finisher for Day 2 is a HIIT Core!

Fast & Furious: Week 1/ Day 2

C1:3R
1. Goblet Squat + Abduction
2. Double Hop + Surf Squat
3. OHP + March
4. Iso OHP + March
5. Back Racked Narrow Hinge + Transverse Sumo
6. Triceps OHP

C2:3R
1. Chest Press + OL Glute Bridge
2. Skull Crusher + Bicycle
3. Kneeling Triangle Lift
4. Bentover OA Rear Delt Fly

HIIT: 2R
1. Bent Knee L Sit-up + OH Hold
2. Pull Over + Leg Lower
3. Slow Russian Twist
4. Elbow Plank + Seesaw

FF W1: D2

Supplementation

1. Stand with feet hip width apart.
2. Use light dumbbells.
3. With slightly bent arms, swing arms above head, stopping when biceps are by ears then return back to starting position.
4. Use fluid motion.
5. Keep core engaged with a neutral spine.

shoulder arm swings

1. Stand with feet hip width apart.
2. Use light dumbbells and bring to side of the body.
3. Using swinging motion, bring arms towards top of the head, crossing the arms.
4. Alternate crossing arms each time.
5. Keep core engaged and spine neutral.

shoulder crossing arm swings

1. Stand with feet hip width apart.
2. Reach for the floor (bend knees if you need) and walk out into a strong plank.
3. Perform a push-up and walk hands back to feet.
4. Roll up.

inch worm + push-up

1. In a bentover position, engage core with light dumbbells in hands.
2. Bend the arm to bring overhead for a T spine rotation.
3. Notice the opposite hip & knee of the arm overhead: they dip and bend to allow for greater range of motion.

Bentover Rotational Reach

Warmup

1. Stand with feet hip width apart.
2. Bring DBs into biceps curl then overhead press.
3. Return with control.
*When hands go overhead, make sure back is not arched. Close up ribcage. Neutral spine.

biceps curl & press

1. In a kneeling position, stand tall with core & glutes engaged.
2. Grab a pair of DBs and perform a hammer curl.
3. Return to starting position with control.

Kneeling Hammer Curl

1. From a strong plank position, perform a half commando.
2. Legs are strong, glutes engaged and hips even as commando is performed.

Half Commando

1. Hinge over in a flat back position with DBs in each hand.
2. Bring arms about 90-degrees with palms facing up.
3. Kickback and squeeze triceps at the top when arms are straight.
4. Bring back only to 90-degrees and repeat pattern.

Bentover Supine Triceps Kickback

1. Get in a strong plank with hands shoulder width apart (narrow).
2. Drop knees on the floor and engage core & glutes.
3. Perform triceps push-up (inside of arms brush agains the sides of the body).

Modified Triceps Push-up

Supp

1. Stand with back to wall.
2. Rotate to one side and touch palm to wall.
3. Rotate the other way and touch palm to wall.

Wall Rotational Stretch

1. Stand to the side with L hand on the wall and L foot in front.
2. Side bend and let L forearm rest on the wall; press R hip out.
3. Bring R arm overhead and look up to ceiling.
4. Pause and return to starting position.

Wall Side Stretch

Cooldown

Dig In

:30/:10
1. Sumo + Tippy Toes + OHP
2. Alternating Front Lunge + Lateral Delt Lift
3. Alternating Lateral Lunge + Jump Squat
4. Mountain Climbers + Modified Push-up
5. Down Dog + Alternating Kickbacks

DigIn

Slippery When Wet

1. Stand with feet together and arms by your side.
2. Jump legs apart and bring arms around the side towards each other.

Jumping Jacks

1. With toes directly in the middle of the gliders, get in a strong plank position.
2. Draw knees into chest and circle out.
*Do not circle out so big that you lose control.
**Press toes into the floor to create tension. This will give you a bigger bang for your buck.

glider froggies

1. Stand with one foot on the glider and other on the floor.
2. Glide out with the foot to the side to perform a sumo and touch the floor with the opposite hand.
3. Return to starting position.
**Pushing the glider deeper into the floor will make this harder. Press into the floor going out and coming in.

Glider Transverse Sumo + Touch Down

1. Stand with feet about hip width apart with hands in front.
2. Perform a jump squat and "pop" your feet together in the air.
3. Land toe to heel in a squatted position, weight in the heels.
4. Stay in a squatted position and twist lower body to the side and back.
5. Alternate twist after each landing.

Pop Jump Squat + Twist

1. Stand with feet hip width apart with weights racked at sholders.
2. Perform a squat and use momentum to do an overhead press as you come up from the squat.
3. Keep it controlled.

squat thruster

1. Stand with one foot on glider and the other on the floor.
2. Press into the glider and slide out and hinge at the hips.
*Push out with heel leading! To return, think instep pulling in.
3. Pay attention to the bent knee - knee should not go over toes.
**The harder you push your foot into the glider, the move gets harder and jucier.

Glider Lateral Lunge

1. Stand with both feet on gliders.
2. Squat down into sumo.
3. You will use a bit of momentum to bring heels together.
4. Have fun!


glider sumo squat

1. Lie on your back with elbows driving into the floor.
2. Lift glutes and walk out on your heels until legs are straight.
3. Pause.
4. Take small steps back to glute bridge position and perform a glute bridge.

Supine Heel Walkout

1. Get in a strong plank position with gliders under each foot.
2. Bring knees in and make a circle to perform froggies.
3. Come to a full standing position.
4. Each time you go down, add a froggie.

Glider Froggies (Ladder)

Slippery

1. Get in a half kneeling position with both hands flat on the floor.
2. Drive the elbow of the arm closest to front leg to the floor and rotate spine to reach hand up to the ceiling. Pause.
3. Bring hand back down on the floor and press thru strong arms to straighten the front leg for hamstring stretch.
4. Repeat sequence.

Half Kneeling Elbow Drive + Hamstrings

1. From a quadruped position, inhale and tuck chin and butt bone to the sky.
2. Exhale and take chin and butt bone towards each other.

cat cow

Burn

Burn: 3R

1. Sit-up
2. Side Reaching OL Lower
3. Stir the Pot Crunch

Nine Lives

Shoulders: 3R

1. Front Raise + Upright Row
2. 3 Count Lateral Delt Lift
3. Rotational Pull & Punch
4. (Ladder) Rear Delt Pull + Bentover Rear Delt Fly
5. Fw/Bw Arm Circles

9Lives

donnajoanwilson@gmail.com

SB 4: Cardio

A little more focus on cardio. Grab a pair of light dumbbells.

Strong Bones 4: Cardio (Legs & Arms)

Strong Bones 4: Cardio

This lower body focused workout addresses hips as well as balance!

SB 3: Lower Body

We are focusing on the LB with emphasis on hips and balance.

Strong Bones 3: Lower Body

Strong Bones: Session 3

Easy to follow along workout using bodyweight and a towel.

SB 2: Upper Body

Strong Bones: Session 2

Intro to movement. Get your heart rate elevated and let's discover how to increase our mind to muscle connection!

SB 1: Intro to Movement

Strong Bones: Intro to Movement

SB: Session 1

Meet my friend and mentor, Donna Wilson. Learn about osteopenia and osteoporosis in this interview and how over 50% of women over the age of 50 are afflicted with it. With proper exercise and nutrition, we can definitely improve our bone health as we age. Sit back and enjoy our little chat.

SB: The Interview

Meet Donna Wilson. A clinical fitness specialist at Memorial Sloan Kettering Integrative Medicine Service. Learn about building strong bones and move with us.

Strong Bones: The Interview

The Interview

Rainy Day

1. From a sumo position, place hands lightly around ears and open elbows wide.
2. Squat into sumo and as you stand, bring one knee across the body and make a circle.
3. When foot touches the floor, go back into a sumo squat and repeat with other leg.

Prisoner Sumo + Leg Circles

1. Stand tall with arms by your side.
2. Inhale as you bring arms above your head.
3. Flip hands and as you exhale, try to scrape the back wall.
4. At the bottom, flip palms up and reverse motion.

LWM: Arm Circles

1. Stand with feet about hip width apart and DBs racked.
2. Squat all the way down and come up half way.
3. Squat back down and come up with an OHP.
*Keep the 1.5 controlled.

1.5 Squat Thruster

1. Stand tall on a box or step with DBs or KBs (or BW).
2. Step down and bend both knees.
3. Drive thru heel of foot on the step.
4. Reset at the top and repeat.

Lateral Step Up

1. From a strong plank position, perform 6 mountain climbers.
2. Pause at a strong plank then jump feet in.
3. Perform a jump holding weights.

Mountain Climber + Weighted Burpee

Circuit 1

1. Sit on a bench/step/chair with DB or KB in front.
2. Stagger the feet. Back heel is up. Front foot is working.
3. Press thru strong heel and come to standing.
4. Reach both arms to the floor as you perform a one leg straight leg deadlift.
5. Return to staggered feet position.
6. Sit back down with control.

Staggered Box Squat + OL SLDL

1. Stand in a sumo squat position with DBs held horizontally.
2. Squat and press DB forward.
3. As you stand, perform a halo.
4. Switch halo direction half way through.

Sumo + Front Press + Halo

1. Stand with feet wider than hip width.
2. Bring hands to the side pockets.
3. Quick feet!
*Move your arms like you are running; the quicker your arms move, the quicker your feet move.

quick feet

Circuit 2

1. Start in a strong plank.
2. Press back into down dog.
3. Move back into a strong plank.
4. Bring leg thru and press hip into the floor.
5. Repeat on the other side.

Down Dog + Leg Thru + Hip Dip

1. Sit with feet together and hands outstretched to the side.
2. Roll back and lift hips.
3. As you roll down, straddle the legs.
4. Bring arms in-between legs and reach forward.

Hip Lift + Straddle Reach

Gym or Home?

1. Stand with one foot behind you and the opposite arm in front.
*Arms are bent at 90-degrees with thumb on shoulder and other on hip.
2. Jump to the side and switch arms.
MODIFIED: Place foot behind after you land.
REGULAR: Do not touch foot in back.

Skater

1. Inch worm to strong plank.
2. Bring R leg forward and drop L knee.
3. Reach forward with R hand and circle arm to the back.
4. Return to front reach by uncircling the arm.
5. Drive elbow into the ground and reach for the ceiling.
6. Return to strong plank and repeat on other leg.

Spider Complex

1. Get in a strong plank position.
2. Hands are a little wider than shoulder width but not too wide.
3. Lower to perform a push-up. *Notice the elbows. They are below the shoulders.
*The entire body moves up and down, not just the upper half. Tighten the legs, engage glutes and core.

push-up

1. Stand with feet wide; the back foot is turned out with heel lifted.
2. Lower into a squat with front knee stacked over the heel.
3. Press through the front heel to come back up.
4. Keep shoulders square to the front.

Split Squat with DBs

1. Stand with feet hip width apart and KB directly beneath you.
2. Perform a KB deadlift by hinging at the hips.
3. Place hands on the floor and do a burpee.
4. Continue with deadlift and burpee pattern.

Kettlebell Deadlift + Burpee

1. Place a DB or an object in front for reference.
2. Bring the inside knee up as high as you can step over to the other side.
3. Perform x4 high knees, slight pause, and step over to the other side and repeat sequence.

High Knees + Lateral Step Over

1. Grab a pair of DBs and kneel.
2. Hinge at the hips and bring DBs to chest.
3. Thrust hips forward and perform an Arnold press.

Kneeling Arnold Thruster

1. Grab a DB and get in a half kneeling position.
2. Lean forward a bit and press upper arm into thigh and vice versa to create stability.
3. Perform biceps curl

Half Kneeling OA Concentration Curl

1. Get in a beast position with DBs in each hand.
2. Brace your core and lift DB towards ceiling. Elbow is soft.
3. Pop legs into a strong plank position and perform a push-up.

Beast + Alternating Rear Delt Lift + Push-up

1. Place hands behind ears and heels on the floor.
2. Press lower back into the floor throughout this entire exercise!
3. Crunch elbows and knees toward each other.
4. Return to starting position and press lower back into the floor firmly.
5. Extend legs with legs hovering the floor.
6. Return to starting position.

crunch + leg extension

1. Lie with feet on the floor and one hand supporting the head.
2. Bring the other arm to the side.
3. Perform a side crunch by reaching for the pinky toe.
4. Repeat on other side.

Side Crunch

1. Lie on your side with elbow & shoulder stacked.
2. Bottom leg is bent and straighten and lift top leg about hip height.
3. Kick leg to the front and bring back to hip height.
4. Pressing into forearm and bottom leg, lift hip.
5. Keep core strong and top leg lengthened.

Side Plank + Front Kick + Hip Lift

1. Get in a strong elbow plank.
2. Step to the side with one leg.
3. Pushing thru strong forearms and hands, bring same moving knee to nose; pike up the hips.
4. Reset in a strong plank and repeat pattern on other side.

Elbow Plank + Alternating Side Step + Knee to Nose

Core

1. Load the beast: almost like child's pose but knees are off the floor, arms outstretched and palms digging into the floor.
2. Bring R leg up to where the R hand was as R hand lifts off the floor. 
3. Drive the R elbow back as R hand stops at shoulder.
4. Return to Loaded Beast.
5. Repeat with other leg.

Front Step

1. Lie on your back with feet on the floor and arms pressed on the floor.
2. Bring both knees to one side and look the opposite way.
3. Hold for a few counts.
4. Return to center, reset and go to the other side.

Supine 90/90 Stretch

Heartthrob

1. Stand tall with feet apart and arms stretched out to the side.
2. Without bending at the waist, bring your leg straight up and twist opposite hand toward the foot.
3. Move your torso! Return to standing with control.

Helicopter

1. Stand with feet hip width distance apart.
2. Squat down to load the jump.
3. Throw hands back and explode into a vertical jump.
4. Land lightly, toe to heel with final position in a squat position with weight in heels.

jump squat

1. Rack DBs on shoulders with feet about hip width apart.
2. Perform a squat and then step out to the side (like a sumo). Stand all the way up.
3. Squat back down (this is a sumo) then step back to squat position. Stand all the way up.
**This sequence = 1 rep

Racked Squat + Transverse Step Out

1. Hold a DB or KB in goblet hold.
2. Lunge back and as you come up, rotate torso towards leg that is up.
3. Repeat.

Back Lunge + Rotation

1. Stand with feet together and hands behind head (but not interlocked) and elbows wide.
2. Go into a lateral lunge with weight into the heel to load the butt.
3. Push off and come back to the center with knee high.
4. Do x3 high knees and lateral lunge to the other side.