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
- Medium- weight dumbbells. (a weight you are comfortable lifting over your head
- Box, or step.
- Stability ball.
- 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.
- 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.
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, Kimmie finds joy in working with them all.
T.G.I.F.; The Grind . is one of Kimmie’s favorite classes to teach.
More posts by Kimmie Beneke