T.G.I.F.- The Grind Workout #002

The Grind Includes Friday- This workout utilizes a High-Intensity Interval  Training (H.I.I.T.) format.  H.I.I.T. is a great way to get your heart pumping and you only have to worry about time no counting reps involved.

The Grind Workout #002

3-5 H.I.I.T. Rounds, rest between rounds; H.I.I.T.: 40s WORK; 10s REST

Recommended Equipment:

  • Medium- weight dumbbells. (a weight you are comfortable lifting over your head
  • Box, or step.
  • Stability ball.

Alternative Equipment

  • Dumbbells: Cans of beans, a full water bottle.
  • Step up: You can use steps in your house as a step up. Or a bench or ottoman.
  • Stability ball-(For dead bugs)- A beach ball. Basketball. For superman’s- you can just use the ground if you do not have a stability ball.

Clean and Press with Deadlift

  • Standing tall, with your shoulders up, legs about shoulder-width apart.
  • Palms start facing you, do an upright row, and you go into a squat, flip your weights, so your palms face outward. Then push your weight overhead as you come out of your squat. 
  • Try to avoid jerking work on fluidity.

Box step-up with weights (alternating feet

  • Start with your weights at your side, standing in front of the box.
  • Step up with the right quad onto the box. Making sure your entire foot in on the center of the box.
  • Bring your left foot up on the box to meet the right. Step back down with the right foot.
  • Then repeat using the left. 

Triceps Dips

  • Use a chair or bench, position your hands, so your palms face behind you, and your legs are bent to a 90-degree angle with your feet flat on the floor.
  • Slowly dip your entire body straight down towards the floor, making sure not to let your body touch the bench at any time. 

Standing bicep curls

  • Stand tall with your shoulders up, start with the weights at your side with your palms facing up.
  • Keep your elbows locked at your side curl the weights up to the top of your shoulder. 

Dead bug with stability ball

  • Lay on your back on the ground, pass the ball back and forth between your hands and your feet.
  • Keep your arms and legs straight as possible as you move the ball between your hands and feet
  • Extend your arms out as well as your legs at the same time.
  • Make sure neither your feet or hands touch the ground as you reach. 

Superman on stability ball

  • Position your stomach on the center of the ball in a comfortable position; toes are positioned on the ground.
  • Reach your arms overhead and start looking towards the ground with relaxed shoulders. 
  •  Slowly raise your arms, head, and shoulders, as you squeeze your low back.
  • Then release everything back down as you let your muscles relax.