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No matter what sport you are training for, Go Pro Workouts has you covered! See why we are the #1 destination for athletes looking to improve their sports-performance. Programs can be accessed for free and are followed completely online on any device.

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What You Get

  • Complete 12-month training program
    customized for you
  • 100s of sport-specific
    exercise videos
  • Input and track performance
    over time
  • Create competitions with
    friends and teammates
  • Join a community of both
    pros and athletes just like you
  • Same training programs used
    by the Pros
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Get Baseball Fit

  1. Gender:
  2. Age:
  3. Level:
  4. Length: 1 Month
  1. 12 Month Baseball Training Program

    Customized for baseball players and followed completely online. You'll get an amazing baseball program designed solely to help you train smarter and more effectively for baseball. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Improve overall strength and power on the baseball field
    • Build upper and lower body, core, & forearm strength
    • Swing Training to improve your success at the plate
    Agility Training
    • Emphasis on quick movements, solid footwork, and precise body control
    • Maximize your Base-Running potential
    • Improve your footwork with optimal exercises for baseball players
    Aerobic Training
    • Maximize your baseball aerobic fitness
    • Build stamina to excel in latter innings
    • Endurance training that improves athleticism
  2. 12 Month Basketball Training Program

    Customized for basketball players and followed completely online. You'll get an amazing basketball program designed solely to help you train smarter and more effectively for basketball. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Improve strength & power on the court
    • Diverse regimen that covers a full-body workout
    • Learn to drive to the basket with confidence
    Interval Training
    • High-intensity workouts
    • Improves cardiovascular function and build stamina
    • Increase endurance so that your full-steam when the game is on the line
    Agility Training
    • Improve balance, lateral movement, and muscle memory
    • Utilizes continuous activity of maximum and minimal intensity while emphasizing quick movements, solid footwork, and precise body control
  3. 12 Month Dance Training Program

    Customized for dancers and followed completely online. You'll get an amazing dance program designed solely to help you train smarter and more effectively for dance. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Flexibility Training
    • Improve core movement complexity
    • Core focus to develop abdominal strength
    Cardiovascular Health
    • Revitalizing workouts that improve cardiovascular activity
    • Yoga and endurance training balances primary muscle development
    Dynamic Training
    • Develop mind-body cooperation in order to achieve precise and flowing movements
    • Perfect timing with cohesive movements and dynamic precision
  4. 12 Month Football Training Program

    Customized for football players and followed completely online. You'll get an amazing football program designed solely to help you train smarter and more effectively for football. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Gain and Improve On-Field Strength
    • Learn how to get off the line quicker
    • Learn how to absorb and apply hits
    Speed Training
    • Improve your 40-time
    • Learn how to make quick cuts & fluently change directions
    • Gain Explosion and Versatility
    Agility Training
    • Improve footwork to make quick cuts
    • Learn how to properly drive off sharp 180-cuts
    • Develop quickness and explosion to blaze by opponents
  5. 12 Month Golf Training Program

    Customized for golfers and followed completely online. You'll get an amazing golf program designed solely to help you train smarter and more effectively for golf. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Greatly enhance round performance with proper strength building exercises
    • Develop power-based muscles to become a more explosive and consistent golfer
    Conditioning
    • Build stamina to be your best through consecutive holes and rounds
    • Tailored endurance training designed for tennis players
    Recovery Training
    • Restorative and focused workouts
    • Maximize and then maintain performance
    • Improve movement efficiency with metabolic conditioning and recovery
  6. 12 Month Hockey Training Program

    Customized for hockey players and followed completely online. You'll get an amazing hockey program designed solely to help you train smarter and more effectively for hockey. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Workouts designed to increase upper, lower, and core strength
    • Learn to control dynamic side-to-side movement
    • Develop explosive power that increases performance on offense and defense
    Interval Training
    • Increase speed so you can move up and down the ice faster
    • Improve full-body coordination so you can stop and turn quicker
    Agility Training
    • Greatly improve flexibility with a myriad of unique stretching movements
    • Teach your body to handle explosive hockey movements
    • Learn how to skate longer and faster without sacrificing control
  7. 12 Month Lacrosse Training Program

    Customized for lacrosse players and followed completely online. You'll get an amazing lacrosse program designed solely to help you train smarter and more effectively for lacrosse. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Develop your core, the groups of muscles from the base of the sternum to the top of the knee
    • A complete and diverse regimen
    • Gain crucial speed, agility, and power
    Interval Training
    • Build stamina with cardiovascular intensity
    • Aerobic and anaerobic systems combine to increase speed
    • Develop eye coordination, strength, and finesse
    Agility Training
    • Improve balance, lateral movement, and muscle memory
    • Utilize continuous activity of maximum and minimal intensity
    • Emphasis on quick movements, solid footwork, and precise body control
  8. 12 Month Rugby Training Program

    Customized for rugby players and followed completely online. You'll get an amazing rugby program designed solely to help you train smarter and more effectively for rugby. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    strength training
    • Improve overall strength and power on the rugby field
    • Build upper and lower body & core strength
    • Gain power in the scrum
    speed training
    • Gain explosive speed to come off the wing
    • Improve your speed on the pitch
    • Learn how to make quick cuts to break away from the pack
    agility training
    • Improve footwork for quick cuts
    • Make your opponent miss the tackle
    • Develop a quick first step to blaze by your opponent
  9. 12 Month Skiing Training Program

    Customized for skiers and followed completely online. You'll get an amazing skiing program designed solely to help you train smarter and more effectively for skiing. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Increase upper and lower body strength
    • Build core strength to maintain an upright posture
    • Develop dynamic side-to-side movement with diminished effort
    Power Endurance Circuits
    • Sport-Specific circuits used to mimic a run on the slope
    • Enhance muscle memory and movement execution
    • Increase lower body power for slope domination
    Speed and Endurance Training
    • Learn to maintain a consistent aggressiveness and a steady heart rate
    • Master explosive ski-like movements to gain and control speed
    • Easily change directions while maintaining both balance and speed
  10. 12 Month Snowboarding Training Program

    Customized for riders and followed completely online. You'll get an amazing snowboarding program designed solely to help you train smarter and more effectively for snowboarding. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • A myriad of unique circuit workouts designed to increase upper, lower, and core strength
    • Learn to control their dynamic side-to-side movement
    • Develop joint stability and decrease chances of injury
    Endurance Training
    • Maintain a consistent aggressiveness and a steady heart rate when snowboarding down the hill
    • Recover at a faster rate between runs through improved stamina and cardiovascular fitness
    Flexibility Training
    • Greatly improve flexibility with yoga and unique exercises
    • Teach your body to handle explosive snowboarding movements
    • Learn how to snowboard faster and longer without sacrificing control
  11. 12 Month Soccer Training Program

    Customized for soccer players and followed completely online. You'll get an amazing soccer program designed solely to help you train smarter and more effectively for soccer. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • A full-body regimen tailored specifically to improve overall strength on the soccer field
    • Train to overpower defenders and properly defend the ball with maximized lower body strength
    Agility & Speed Training
    • Learn how to progress from jog to sprint like a pro
    • Develop key quick bursts and direction changes
    • Develop pro-level ball skills
    Conditioning Training
    • Develop a level of endurance needed to play at a high level throughout a full 90-minute match
    • Learn how to generate a reserve of energy necessary to execute properly and effectively
  12. 12 Month Softball Training Program

    Customized for softball players and followed completely online. You'll get an amazing softball program designed solely to help you train smarter and more effectively for softball. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Improve overall strength and power on the softball field
    • Focus on softball specific upper and lower body, core, and arm strength
    • Strengthen the muscles that control swinging and throwing
    Agility Training
    • Emphasis on quick movements, solid footwork, and precise body control
    • Maximize your base running potential
    • Improve your footwork with optimal exercises for baseball players
    Aerobic Training
    • Maximize your softball aerobic fitness
    • Build stamina to excel in latter innings
    • Endurance training that improves athleticism
  13. 12 Month Tennis Training Program

    Customized for tennis players and followed completely online. You'll get an amazing tennis program designed solely to help you train smarter and more effectively for tennis. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Greatly enhance round performance with proper strength building exercises
    • Develop power-based muscles to become a more explosive and consistent tennis player
    Conditioning Training
    • Build stamina to be your best through consecutive points and matches
    • Tailored endurance training designed for tennis players
    Recovery Training
    • Restorative and focused workouts
    • Maximize and then maintain performance
    • Improve movement efficiency with metabolic conditioning and recovery
  14. 12 Month Volleyball Training Program

    Customized for volleyball players and followed completely online. You'll get an amazing volleyball program designed solely to help you train smarter and more effectively for volleyball. Program covers everything you will need to train smarter. Use our online tools and mobile app to track how you train and get ready to improve your performance.

    Strength Training
    • Greatly enhance game performance with proper strength building exercises
    • Develop power-based movements to become a more explosive and lethal player
    Conditioning
    • Learn how to compete to be at your best through consecutive points and games
    • Critical endurance training designed specifically for volleyball players
    Recovery Training
    • Restorative and focused workouts
    • Maximize and maintaining performance
    • Improve movement efficiency with metabolic conditioning and recovery
  15. 8-Week Youth Athlete Fitness Program

    This program offers both a strength and cardio component. It's designed to provide athletes with a complete training solution so you can become a well-rounded youth athlete. We offer step-by-step exercise instruction. We provide complete workouts that cover all aspects of training including: strength, speed, agility, core, flexibility, and much more! The majority of strength exercises are body weight exercises. This means that your child will use their own body weight to perform an exercise (i.e. push up) instead of dumbbells and barbells. There are a few exercises that could be performed with weight. However, we do not recommend weight in any exercise. Please add weight only at your discretion.

    Agility Training
    • Develop quick feet
    • Improve balance and body control
    • Increase core strength
    Warm Up
    • Learn basic warm-up exercises
    • Properly prepare muscles for workouts
    • Avoid unnecessary injuries
    Strength Training
    • Improve overall muscle strength
    • Learn proper form
    • Increase muscle endurance

What You Get

  • Complete 12-month training program
    customized for you
  • 100s of sport-specific
    exercise videos
  • Input and track performance
    over time
  • Create competitions with
    friends and teammates
  • Join a community of both
    pros and athletes just like you
  • Same training programs used
    by the Pros

Add a Pro Workout

Do you want to Train like a Pro?

Do you want to Train like a Pro?

  • Do you want to Train like a Pro?

    Train like the pros with Go Pro Workouts professional workout routines. These workout programs feature actual pro athletes teaching YOU their real training secrets. Get step-by-step video instruction and detailed progress tracking in every program.

  • Get Baseball Fit with Adam

    Overview: For the first time ever get inside access to the exact same training program used by MLB outfielder Adam Eaton.

    Details: 8-week online training plan designed for anyone looking to train like a pro baseball player. Adam will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and baseball-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Basketball Fit with Brandon

    Overview: For the first time ever get inside access to the exact same training program used by NBA guard Brandon Jennings.

    Details: 8-week online training plan designed for anyone looking to train like a pro basketball player. Brandon will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and basketball-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Lacrosse Fit with Brendan

    Overview: For the first time ever get inside access to the exact same training program used by MLL attack Brendan Mundorf.

    Details: 8-week online training plan designed for anyone looking to train like a pro lacrosse player. Brendan will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Core, and lacrosse-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Soccer Fit with Christie

    Overview: For the first time ever get inside access to the exact same training program used by US Soccer defender Christie Rampone.

    Details: 8-week online training plan designed for anyone looking to train like a pro soccer player. Christie will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and soccer-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Volleyball Fit with Destinee

    Overview: For the first time ever get inside access to the exact same training program used by US Volleyball attacker Destinee Hooker.

    Details: 8-week online training plan designed for anyone looking to train like a pro volleyball player. Destinee will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and volleyball-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Snowboarding Fit with Gretchen

    Overview: For the first time ever get inside access to the exact same training program used by Pro Snowboarder Gretchen Bleiler.

    Details: 8-week online training plan designed for anyone looking to train like a pro snowboarder. Gretchen will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and snowboarding-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Skiing Fit with Hannah

    Overview: For the first time ever get inside access to the exact same training program used by Pro Skier Hannah Kearney.

    Details: 8-week online training plan designed for anyone looking to train like a pro skier. Hannah will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and skiing-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Hockey Fit with Hilary

    Overview: For the first time ever get inside access to the exact same training program used by US Hockey forward Hilary Knight.

    Details: 8-week online training plan designed for anyone looking to train like a pro hockey player. Hilary will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and hockey-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Soccer Fit with Jozy

    Overview: For the first time ever get inside access to the exact same training program used by US Soccer forward Jozy Altidore.

    Details: 8-week online training plan designed for anyone looking to train like a pro soccer player. Jozy will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and soccer-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Lacrosse Fit with Kyle

    Overview: For the first time ever get inside access to the exact same training program used by MLL defense Kyle Hartzell.

    Details: 8-week online training plan designed for anyone looking to train like a pro lacrosse player. Kyle will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and lacrosse-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Basketball Fit with Maya

    Overview: For the first time ever get inside access to the exact same training program used by WNBA forward Maya Moore.

    Details: 8-week online training plan designed for anyone looking to train like a pro basketball player. Maya will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and basketball-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Dance Fit with Morgan

    Overview: For the first time ever get inside access to the exact same training program used by former NBA dancer Morgan Laskey.

    Details: 8-week online training plan designed for anyone looking to train like a pro dancer. Morgan will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Flexibility, Strength, Core, Conditioning, and dance-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Basketball Fit with Roy

    Overview: For the first time ever get inside access to the exact same training program used by NBA center Roy Hibbert.

    Details: 8-week online training plan designed for anyone looking to train like a pro basketball player. Roy will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and basketball-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Hockey Fit with Ryan

    Overview: For the first time ever get inside access to the exact same training program used by NHL Hockey Center Ryan O'Reilly.

    Details: 8-week online training plan designed for anyone looking to train like an NHL player. Ryan will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and hockey-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Lacrosse Fit with Sarah

    Overview: For the first time ever get inside access to the exact same training program used by US Lacrosse midfield Sarah Albrecht.

    Details: 8-week online training plan designed for anyone looking to train like a pro lacrosse player. Sarah will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and lacrosse-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

  • Get Football Fit with Von

    Overview: For the first time ever get inside access to the exact same training program used by NFL linebacker Von Miller.

    Details: 8-week online training plan designed for anyone looking to train like a pro football player. Von will guide you every step of the way with over 100 unique exercises. Watch videos, track results. It's time to train smarter.

    Improve: Complete training program that focuses on Strength, Agility, Speed, Conditioning, and football-specific fitness.

    It's all here... for less than the price of just one personal training session. Get access to a Pro for only $10 per month plus your monthly GPW access fee. After 24 Hour Free Trial Ends, Cancel Anytime.

Add a Nutrition Plan

Do you want to Eat Right?

Do you want to Eat Right?

Killing it in the gym is only half the battle. If you want to see positive results and prepare yourself for a grueling season, you need to also eat right. Go Pro Workouts' Nutrition Plans are personalized meal plans designed specifically for YOU based on your goals, physique, and physical activity.

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