The Grind Includes Friday- The perfect full-body workout to end your week.  If you are searching for a creative at-home workout, this one’s for you.

The Grind Workout #001

Picture of The grind workout


Recommended Equipment:

  • Slam Ball or Med ball
  • Dumbbells
  • Kettlebell (Dumbbell can be substituted)
  • mat (optional)

Med-Ball Slams

  • Starting with the ball on the ground in front of you.
  • Bend at the knees keeping the back nice and straight.
  • Lift with the quadriceps.
  • Reach the ball overhead and throw as hard as you can down in front of you. 

No Slam Ball- No worries substitute Burpees instead Med Ball Slams

Wall sit with bicep curls

  • Put your back straight against the wall, standing with your feet shoulder-width apart.
  • Do not let your knees overextend your toes.
  • Start with your palms face up. While curling the weight, keep your elbows locked at your side.  

 Drinking birds

  • Standing nice and tall, with your shoulder up, back straight.
  • Hinge at your hip, reaching the dumbbell towards the top of the same leg shoelaces.

Kettlebell Swings (squat style)

  • Start with your feet a touch wider than shoulder-width apart, start with the weight down, and in a squat position.
  • Keeping your chest up, looking up, swing the weight up as you come up.
  • Making sure not to swing higher than the base of your ear lobes.
  • Swing back down as you bring the weight back down into that squat position.
  • Keeping momentum throughout the exercise.  

Walking plank with a push-up

  • Start in a plank position.
  • Stack your shoulders across the tops of your hands.
  • Complete a push- up. Then move to your elbows in the plank position.
  • Try not to rock your hips as you move to your elbows.
  • Return to Plank positions and complete another push-up. 

3 Crunches then reach

  • Lying on your back with your legs in the air at a 90-degree position.
  • Complete three crunches with your hands lightly behind your head to support your neck.
  • Maintain a neutral spine position
  • Reach your legs out towards the floor, at the same time reaching both hands overhead. 


About The Author: Kimmie Beneke

Since 2005 Kimmie has been providing professional fitness training and instruction. In the Spring of 2015, she brought her expertise to the Body First Fitness Team. She loves working with a variety of clients, from teenagers to 80-year-olds, from couch potatoes to the experienced athletes, from the self-motivated to those that need a cheerleader, and more.

T.G.I.F; The Grind . is one of Kimmie’s favorite classes to teach.

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