Just add css and js
Skip to content
  • Fitness
  • Shop
    • Trending
      • GSGO Timer
      • Super Greens
    • Supplements
      • Super Greens
    • Tops
      • Tanks
      • Crops
      • Sports Bras
    • Bottoms
      • Leggings
      • Jogger Sets
    • Accessories & Extra
      • Lifestyle
      • Workout Equipment
      • Guides
  • Log in
  • Instagram
  • Facebook
  • YouTube
  • Pinterest
  • TikTok
Join Grown Strong Fitness - CURRENTLY 50% OFF - LIMITED TIME ONLY!START 7 DAY FREE TRIAL
  • Fitness
  • Shop
    Trending
    GSGO Timer
    Super Greens
    Supplements
    Super Greens
    Tops
    Tanks
    Crops
    Sports Bras
    Bottoms
    Leggings
    Jogger Sets
    Accessories & Extra
    Lifestyle
    Workout Equipment
    Guides
Grown Strong Grown Strong Grown Strong Grown Strong
Log in Cart
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
4 comments ·Jan 03, 2021

Week 01 | Jan 2021

MONDAY

Jan 4, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
 
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Video Demos

VIDEO DEMOS

Plank To Knee Tap
https://youtu.be/2EijNlDVDro
 
Psoas March
https://youtu.be/de17F2IWB9E
 
Vertical Jump
https://youtu.be/-tR5opSwYBk
 
Lunge
https://youtu.be/QT9qNmPv7nE
 
Shoulder Tap Push Up
https://youtu.be/zTCVCdJS4Wo
 
Burpee
https://youtu.be/YbnnsqGosjE

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
 
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
 
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

Banded Press
https://youtu.be/JxTCzbS3OFQ
 
Banded Psoas March
https://youtu.be/de17F2IWB9E
 
Box Jump
https://youtu.be/rNaluifn1BA
 
DB Deadlift
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean
https://youtu.be/ZMSSnB0EzOY
 
DB Push Press
https://youtu.be/znW6BTFr6Io

WORKOUT

Workout

Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March
 
 
Substitution For 8 Back Squats:
10-12 DB Goblet Squats

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

Back Squat
https://youtu.be/HsnyHv61qMo
 
Butterfly Sit Up
https://youtu.be/JDmAT5mwx6M
 
Box Jump
https://youtu.be/rNaluifn1BA
 
DB Deadlift
https://youtu.be/vApb63rw1_Q
 
DB Hang Power Clean
https://youtu.be/ZMSSnB0EzOY
 
DB Push Press
https://youtu.be/znW6BTFr6Io
 
Banded Press
https://youtu.be/JxTCzbS3OFQ
 
Banded Psoas March
https://youtu.be/de17F2IWB9E

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
2 Low Hang Power Snatch + 2 Overhead Squat
50-60% Of 1rm Squat Snatch
 
Every 2 Minutes For 6 Minutes (3 Sets):
8 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 6 Minutes (3 Sets):
24 Butterfly Sit Ups
 
6 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Box Jumps
9 Deadlifts
6 Hang Power Cleans
3 Push Press
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**
 
Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Banded Press
Station 2: 8-12 Banded Psoas March

Modifications

Substitution For 12 Box Jumps:
12 Vertical Jumps / 12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Snatch
https://youtu.be/KW3eHkdgPZA
 
Overhead Squat
https://youtu.be/iaj6zdfZhTI
 
Back Squat
https://youtu.be/HsnyHv61qMo
 
Butterfly Sit Up
https://youtu.be/JDmAT5mwx6M
 
Box Jump
https://youtu.be/rNaluifn1BA
 
Deadlift
https://youtu.be/lXUUM1itAkU
 
Hang Power Clean
https://youtu.be/CgeMWG0_9kY
 
Push Press
https://youtu.be/cEwY4LL-hgU
 
Banded Press
https://youtu.be/JxTCzbS3OFQ
 
Banded Psoas March
https://youtu.be/de17F2IWB9E

TUESDAY

Jan 5, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 8-12 Plank To Knee Taps
Station 2: 8-12 Psoas March
 
2 Sets:
As Many Rounds As Possible In 3 Minutes:
12 Vertical Jumps
9 Lunges
6 Shoulder Tap Push Ups
3 Burpees
 
*Rest 1 Minute Between Sets*
 
**Pick Up Where You Left Off**

Video Demos

VIDEO DEMOS

Butt Kicker
https://youtu.be/f6MMMKXtASw
 
Quick Tap
https://youtu.be/9LvOkFm-aDA
 
Crossbody V Up
https://youtu.be/NUzbowAUzBE
 
Pike Push Up
https://youtu.be/peEYewmt8IA
 
Tricep Extension
https://youtu.be/_o6S5sjhgIQ
 
Hollow Hold
https://youtu.be/hkk3iIy6MuI

WORKOUT

Workout

Against A 15 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
 
*Rest 1 Minute Between Rounds*
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Pike Hold

Modifications

Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Alternating DB Hang Power Snatch
https://youtu.be/cezqsE5PsLo
 
Atomic Sit Up
https://youtu.be/raSkG2zrOLA
 
Pike Push Up
https://youtu.be/peEYewmt8IA
 
Banded Lat Pulldown
https://youtu.be/OQKWD2dJ2Oc
 
Pike Hold
https://youtu.be/MQ4O2PYPsJM

WORKOUT

Workout

Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
1 Wall Walk
 
Against A 20 Minute Clock:
20 Calorie Bike
15 Alternating DB Hang Power Snatch
10 Atomic Sit Ups
 
*Rest 1 Minute Between Rounds*
 
 
Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 1 Wall Walk:
10 Second Pike Hold / 10 Second Feet Elevated Pike Hold

Modifications

Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Atomic Sit Ups:
10 Hanging Knee Raises / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
 
Single Arm DB Floor Press
https://youtu.be/K-Xqnl0-ejY
 
Single Leg Banded Glute Bridge
https://youtu.be/hpDM2gzM0eQ
 
Pike Push Up
https://youtu.be/peEYewmt8IA
 
Banded Lat Pulldown
https://youtu.be/OQKWD2dJ2Oc
 
Wall Walk
https://youtu.be/9jymG0PfFl4
 
Alternating DB Hang Power Snatch
https://youtu.be/cezqsE5PsLo
 
Atomic Sit Up
https://youtu.be/raSkG2zrOLA

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Strict Press + 3 Push Press
50-60% Of 1rm Strict Press
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 1-3 Strict Pull Ups
Station 2: 4-6 Single Arm DB Floor Press
Station 3: 7-9 Single Leg Banded Glute Bridges
 
Every 2 Minutes For 10 Minutes (5 Sets):
10 Pike Push Ups
10 Banded Lat Pulldowns
10 Second Handstand Hold
 
Against A 20 Minute Clock:
20 Calorie Bike
15 Hang Power Snatch
10 Hanging Knee Raises
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10 Second Handstand Hold:
2 Wall Walks / 10 Second Pike Hold
 
Substitution for 20 Calorie Bike:
400m Row / 20 Calorie On Any Machine / 20 Burpees / 50 Butterfly Sit Ups / 75 Double Unders / 150 Single Unders
 
Substitution For 10 Hanging Knee Raises:
10 Atomic Sit Ups / 10 Second Hollow Hold + 20 Flutter Kicks / 10 Tuck Crunches

VIDEO DEMOS

VIDEO DEMOS

Strict Press
https://youtu.be/rDxIXuA75Ww
 
Push Press
https://youtu.be/cEwY4LL-hgU
 
Strict Pull Up
https://youtu.be/FcQ1t9hUL5M
 
Single Arm DB Floor Press
https://youtu.be/K-Xqnl0-ejY
 
Single Leg Banded Glute Bridge
https://youtu.be/hpDM2gzM0eQ
 
Pike Push Up
https://youtu.be/peEYewmt8IA
 
Banded Lat Pulldown
https://youtu.be/OQKWD2dJ2Oc
 
Handstand Hold
https://youtu.be/eA5dynhksjs
 
Hang Power Snatch
https://youtu.be/KW3eHkdgPZA
 
Hanging Knee Raise
https://youtu.be/YoqU047BHRs

WEDNESDAY

Jan 6, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (10 Minute Time Cap):
10 Broad Jumps
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 Hands Overhead Sit ups
20 Second Hollow Hold

Video Demos

VIDEO DEMOS

Broad Jump
https://youtu.be/mOUCwjp6xs8
 
Burpee
https://youtu.be/YbnnsqGosjE
 
Hands Overhead Sit Up
https://youtu.be/gHZjoE49wZo
 
Hollow Hold
https://youtu.be/hkk3iIy6MuI

WORKOUT

Workout

Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees

VIDEO DEMOS

VIDEO DEMOS

DB Bent Over Row
https://youtu.be/wxqz5TW8lYg
 
Hollow Hold
https://youtu.be/hkk3iIy6MuI
 
DB Bicep Curl
https://youtu.be/X8UJN8RbQUM
 
Flutter Kick
https://youtu.be/eXHVnJKEwKI
 
DB Power Clean
https://youtu.be/sSNzlQt_WI0
 
Burpee
https://youtu.be/YbnnsqGosjE

WORKOUT

Workout

Every Minute For 6 Minutes:
8-12 Front Rack Lunges
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 DB Bent Over Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 DB Bicep Curls
20 Second Flutter Kicks

VIDEO DEMOS

VIDEO DEMOS

Front Rack Lunge
https://youtu.be/lxco6qQ8mc0
 
Banded Monster Walk
https://youtu.be/vPyPEAabmDI
 
DB Power Clean
https://youtu.be/sSNzlQt_WI0
 
Burpee
https://youtu.be/YbnnsqGosjE
 
DB Bent Over Row
https://youtu.be/wxqz5TW8lYg
 
Hollow Hold
https://youtu.be/hkk3iIy6MuI
 
DB Bicep Curl
https://youtu.be/X8UJN8RbQUM
 
Flutter Kick
https://youtu.be/eXHVnJKEwKI

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Low Hang Power Clean + 1 Pause Front Squat
50-60% Of 1rm Squat Clean
 
Every Minute For 6 Minutes:
3 Front Squats
50-60% Of 1rm Squat Clean
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
30 Seconds of Banded Monster Walk
 
5 Rounds For Time (10 Minute Time Cap):
10 DB Power Cleans
10 Burpees
 
Every 2 Minutes For 8 Minutes (4 Sets):
10-15 Supine Rows
20 Second Hollow Hold
 
*Into*
 
Every 2 Minutes For 8 Minutes (4 Sets):
15 Barbell Bicep Curls
20 Second Flutter Kicks

VIDEO DEMOS

VIDEO DEMOS

Low Hang Power Clean
https://youtu.be/48Qo-94jei0
 
Pause Front Squat
https://youtu.be/-_Nw3jP6J1w
 
Banded Monster Walk
https://youtu.be/vPyPEAabmDI
 
DB Power Clean
https://youtu.be/sSNzlQt_WI0
 
Burpee
https://youtu.be/YbnnsqGosjE
 
Supine Row
https://youtu.be/AppiiEaep8Q
 
Hollow Hold
https://youtu.be/hkk3iIy6MuI
 
Barbell Bicep Curl
https://youtu.be/bEykt_1Ik-0
 
Flutter Kick
https://youtu.be/eXHVnJKEwKI

THURSDAY

Jan 7, 2021

REST DAY DEMOS

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

Hamstring Flow

Lower Back Flow


FRIDAY

Jan 8, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

2 Sets:
Against A 2 Minute Clock:
Pop Squats
Max Wall Sit Hold
 
*Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
2 Minute Plank Hold
 
As Many Rounds As Possible In 8 Minutes:
20 Spider Climbers
10 Lunges
10 Push Ups

Video Demos

VIDEO DEMOS

Pop Squat
https://youtu.be/88ar-MUh2ro
 
Wall Sit Hold
https://youtu.be/xKWl6F2vwvY
 
Plank Hold
https://youtu.be/HqZMpX_M7k8
 
Spider Climber
https://youtu.be/FYQS_UOd-Zg
 
Lunge
https://youtu.be/QT9qNmPv7nE
 
Push Up
https://youtu.be/A0kHvANcgZk

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
20 KB Swings
Max Weighted Wall Sit Hold
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 20 KB Swings:
20 Banded KB Swings
 
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS

KB Swing
https://youtu.be/DWB0TmruJuA
 
Weighted Wall Sit Hold
https://youtu.be/sGkLgz4N0ew
 
Plank Hold
https://youtu.be/HqZMpX_M7k8
 
DB Front Rack Lunge
https://youtu.be/lxco6qQ8mc0
 
DB Push Up
https://youtu.be/Mihch7N83uo

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
8 Deadlifts
45-55% Of 1rm Deadlift
 
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 8 Deadlifts:
10-12 DB Deadlifts
 
Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Deadlift
https://youtu.be/lXUUM1itAkU
 
Banded KB Swing
https://youtu.be/hshwImt6MLw
 
Weighted Wall Sit Hold
https://youtu.be/sGkLgz4N0ew
 
Plank Hold
https://youtu.be/HqZMpX_M7k8
 
DB Front Rack Lunge
https://youtu.be/lxco6qQ8mc0
 
DB Push Up
https://youtu.be/Mihch7N83uo

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
45-55% Of 1rm Deadlift
 
5 Sets:
5 Thrusters
10 Banded Press
 
Build To A Heavy 5 Rep
 
3 Sets:
Against A 2 Minute Clock:
20 Banded KB Swings
Max Weighted Wall Sit Hold
 
* Rest 1 Minute Between Sets*
 
*Rest 2 Minutes*
 
Max Effort:
5 Minute Plank Hold
 
As Many Rounds As Possible In 10 Minutes:
200m Row
10 Front Rack Lunges
10 DB Push Ups

Modifications

Substitution For 200m Row:
8 Calorie On Any Machine / 75 Plank Jumps / 75 Russian Twists / 50 Double Unders / 100 Single Unders / 25 Down Ups

VIDEO DEMOS

VIDEO DEMOS

Deadlift
https://youtu.be/lXUUM1itAkU
 
Thruster
https://youtu.be/Jj6Ua6fbLOA
 
Banded Press
https://youtu.be/JxTCzbS3OFQ
 
Banded KB Swing
https://youtu.be/hshwImt6MLw
 
Weighted Wall Sit Hold
https://youtu.be/sGkLgz4N0ew
 
Plank Hold
https://youtu.be/HqZMpX_M7k8
 
Front Rack Lunge
https://youtu.be/GtFpfL51wZo
 
DB Push Up
https://youtu.be/Mihch7N83uo

SATURDAY

Jan 9, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
 
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

Video Demos

VIDEO DEMOS

Floor Touch To Jump
https://youtu.becxnViCCw5D0
 
Down Up
https://youtu.be/E-gzFtuecIs

WORKOUT

Workout

Rotate Stations Every Minute For 9 Minutes (3 Sets):
 
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (20 Minute Time Cap):
21-18-15-12-9-6-3
Floor Touch To Jumps
Down Ups
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Banded Glute Bridge
https://youtu.be/toP9P4SwKsI
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
Banded Side Step
https://youtu.be/VPPBMNRWayk
 
Floor Touch To Jump
https://youtu.be/cxnViCCw5D0
 
Down Up
https://youtu.be/E-gzFtuecIs

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
DB Front Squats
Burpee Over DB
*200m Run After Each Round*

Modifications

Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
https://youtu.be/mOUCwjp6xs8
 
Alternating Cossack Squat
https://youtu.be/jgwCIsyHDyY
 
Banded Glute Bridge
https://youtu.be/toP9P4SwKsI
 
Alternating DB Bench Press
https://youtu.be/Ect5ALuIFyQ
 
Banded Side Step
https://youtu.be/VPPBMNRWayk
 
DB Front Squat
https://youtu.be/NCgj_SxrMB4
 
Burpee Over DB
https://youtu.be/8YthCxc9t8Q

WORKOUT

Workout

5 Sets:
5 Broad Jumps
8 Alternating Cossack Squats
 
*Rest As Needed*
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 12-15 Banded Glute Bridges
Station 2: 6 Alternating DB Bench Press
Station 3: 12-15 Banded Side Steps
 
*Rest 2 Minutes*
 
4 Sets:
20 Seconds of Handstand Hold:
*40 Seconds Rest Between Sets*
 
For Time (30 Minute Time Cap):
21-18-15-12-9-6-3
 
Front Squats
Bar Facing Burpees
*200m Run After Each Round*

Modifications

Substitution For 20 Second Handstand Hold:
20 Second Feet Elevated Pike Hold / 2 Wall Walks / 20 Second Pike Hold
 
Substitution For 200m Run:
10 Calorie On Any Machine / 50 Russian Twists / 30 Double Unders / 60 Single Unders / 50 Mountain Climber Twists

VIDEO DEMOS

VIDEO DEMOS

Broad Jump
https://youtu.be/mOUCwjp6xs8
 
Alternating Cossack Squat
https://youtu.be/jgwCIsyHDyY
 
Banded Glute Bridge
https://youtu.be/toP9P4SwKsI
 
Alternating DB Bench Press
https://youtu.be/Ect5ALuIFyQ
 
Banded Side Step
https://youtu.be/VPPBMNRWayk
 
Handstand Hold
https://youtu.be/eA5dynhksjs
 
Front Squat
https://youtu.be/-_Nw3jP6J1w
 
Bar Facing Burpee
https://youtu.be/ZYirwSS4OKo

SUNDAY

Jan 10, 2021

REST DAY DEMOS

REST DAY

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

Hamstring Flow

Lower Back Flow


Share Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest

Back to Workouts
Invalid password
Enter
Grown Strong
  • Fitness
  • GS Super Greens
  • GSGO Timer
  • Apparel
  • Terms of Service
  • Privacy Policy
  • Shipping Policy
  • Cancellation & Refund Policy
  • Membership Sign in
  • About
  • Contact / FAQ
  • Affiliate Programming
  • Lauren Fisher Website

Sign up and save

New Products, Fitness Challenges, Nutrition Tips

  • Instagram
  • Facebook
  • YouTube
  • Pinterest
  • TikTok

© 2023 Grown Strong