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
7 DAY FREE TRIALGet started Now!
  • 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
Jan 31, 2021

Week 05 | Feb 2021

MONDAY

Feb 01, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Sets:
Against A 2 Minute Clock:
10 Pop Squats
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
As Many Rounds As Possible In 5 Minutes:
7 Hands Overhead Sit Up
14 Lunges
7 Hands Overhead Sit Up
14 Floor Touch To Jumps
 
*Rest 2 Minutes Between Sets*

Modifications

Video Demos

VIDEO DEMOS

Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Lunge:
https://youtu.be/QT9qNmPv7nE
 
Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0

WORKOUT

Workout

4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 DB Front Rack Lunges
7 Hands Overhead Sit Up
7 DB Front Squats
 
*Rest 3 Minutes Between Sets*

Modifications

Substitution For 15-20 V Ups:
14-16 Crossbody V Ups / 15-20 Tuck Ups / 14-16 Alternating Tuck Up

VIDEO DEMOS

VIDEO DEMOS

V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Weighted Box Step Ups
6 Down Ups
 
*Rest The Remainder Of The Time*
 
65% Of 1rm Back Squat
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 DB Front Rack Lunges
7 Hands Overhead Sit Up
7 DB Front Squats
 
*Rest 3 Minutes Between Sets*
 
4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 Back Squats:
12 DB Front Squats / 12 DB Goblet Squats / 12 DB Front Rack Lunges / 24 Pop Squats
 
Substitution For 4 Weighted Box Step Ups:
6 DB Front Squats / 6 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Weighted Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
60-70% Of 1rm Snatch
 
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
4 Weighted Box Step Ups
6 Down Ups
 
*Rest The Remainder Of The Time*
 
65% Of 1rm Back Squat
 
2 Sets:
As Many Rounds As Possible In 7 Minutes:
7 Hands Overhead Sit Up
14 Back Rack Lunges
7 Hands Overhead Sit Up
7 Back Squats
 
*Rest 3 Minutes Between Sets*
 
4 Sets:
Against A 2 Minute Clock:
15-20 V-Ups
Max Heel Crunches
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 4 Weighted Box Step Ups:
6 DB Front Squats / 6 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Snatch:
https://youtu.be/F-vDEPFlqvU
 
Low Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Weighted Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Back Rack Lunge:
https://youtu.be/h597_xUTL_o
 
V Up:
https://youtu.be/Ollh8Wz7Kx8
 
Heel Crunch:
https://youtu.be/qvvORTMlwpo

TUESDAY

Feb 02, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Rounds For Time (10 Minute Time Cap):
200 Meter Run
10 Vertical Jumps
15 Down Up High Knees
20 Quick Taps
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 Bent Over Lateral Raises
Station 2: 30-40 Second Spider Climbers
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 30-40 Second Flutter Kicks

Modifications

Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees

Video Demos

VIDEO DEMOS

Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Down Up High Knee:
https://youtu.be/KCFSnnFwU48
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Bent Over Lateral Raise:
https://youtu.be/UHosGYRIfD4
 
Spider Climber:
https://youtu.be/WotCPXpoPEM
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI

WORKOUT

Workout

3 Rounds For Time (18 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders
 
 
Rotate Stations Every Minute For 8 Minutes (2 Sets):
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Spider Climbers
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 4 DB Side Bends (Each Side)

Modifications

Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

DB Box Step Up:
https://youtu.be/YXeyBZWOrhI
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY
 
Spider Climber:
https://youtu.be/WotCPXpoPEM
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
DB Side Bend:
https://youtu.be/V2YM1tKd9J4

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
10-15 Second Chin Up Hold
5 Broad Jumps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
 
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Bar Hang
Station 3: 6 Single Leg Glute Bridge (Each Side)
Station 4: 4 DB Side Bends (Each Side)
Station 5: 20-30 Second Hollow Hold
 
3 Rounds For Time (20 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10-15 Second Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 30-40 Second Bar Hang:
30-40 Second Superman Hold / 30-40 Second Flutter Kicks
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Chin Up Hold:
https://youtu.be/hNVCPWsA7_Y
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
DB Side Bend:
https://youtu.be/V2YM1tKd9J4
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
DB Box Step Up:
https://youtu.be/YXeyBZWOrhI
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Push Jerk + 3 Split Jerk
65-70% Of 1rm Push Jerk
 
Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Supinated Strict Pull Ups
10-15 Second Chin Up Hold
5 Broad Jumps
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 10 Minutes (2 Sets):
Station 1: 10 DB Bent Over Lateral Raises
Station 2: 30-40 Second Bar Hang
Station 3: 6 Heel Tap Step Downs (Each Side)
Station 4: 4 DB Side Bends (Each Side)
Station 5: 20-30 Second Hollow Hold
 
3 Rounds For Time (20 Minute Time Cap):
200 Meter Run
10 DB Box Step Ups
15 Down Up Devils Press
20 Double Unders / 40 Single Unders

Modifications

Substitution For 1-3 Strict Pull Up:
10 DB Upright Rows / 10 DB Bent Over Seesaw Row / 10 Banded High Pulls
 
Substitution For 10-15 Second Chin Up Hold:
20 Second DB Bicep Curl Hold / 20 Second Hollow Hold / 20 Second DB Upright Row Hold
 
Substitution For 30-40 Second Bar Hang:
30-40 Second Superman Hold / 30-40 Second Flutter Kicks
 
Substitution For 200m Run:
100 Mountain Climbers / 8 Calorie Machine / 30 Butterfly Sit Ups / 10 Burpees
 
Substitution For 10 DB Box Step Ups:
10 DB Front Squats / 10 Box Step Ups / 10 DB Front Rack Lunges / 20 Jumping Air Squats
 
Substitution For 20 Double Unders / 40 Single Unders:
40 Quick Taps / 40 Plank Jacks / 40 Jumping Jacks / 40 High Knees / 40 Bicycle Kicks

VIDEO DEMOS

VIDEO DEMOS

Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Chin Up Hold:
https://youtu.be/hNVCPWsA7_Y
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
DB Bent Over Lateral Raise:
https://youtu.be/qE79uBvZKBY
 
Bar Hang:
https://youtu.be/qpkU4ZSHLj0
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0
 
DB Side Bend:
https://youtu.be/V2YM1tKd9J4
 
Hollow Hold:
https://youtu.be/hkk3iIy6MuI
 
DB Box Step Up:
https://youtu.be/YXeyBZWOrhI
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg

WEDNESDAY

Feb 03, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Time Clock:
50 Mountain Climbers
15 Deadlift Jumps
10 Broad Jumps
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Atomic Sit Ups
Pike Push Ups
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

Video Demos

VIDEO DEMOS

Mountain Climber:
https://youtu.be/SSUB7zrU6sg
 
Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Atomic Sit Up:
https://youtu.be/raSkG2zrOLA
 
Pike Push Up:
https://youtu.be/peEYewmt8IA

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Pike Push Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Frog Pump:
https://youtu.be/VLcWaNFVsZQ
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ
 
KB Deadlift:
https://youtu.be/Gi5age9S6y0
 
KB Swing:
https://youtu.be/DWB0TmruJuA

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Tricep Extensions
Station 2: 10 DB Front Squats
Station 3: 10-12 Banded Rows
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Pike Push Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Pike Push Ups:
Concept 2 Pike Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

Banded Tricep Extensions:
https://youtu.be/1BHa7hD40bk
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Banded Row:
https://youtu.be/Eq06svMgwAg
 
KB Deadlift:
https://youtu.be/Gi5age9S6y0
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Banded Frog Pump:
https://youtu.be/VLcWaNFVsZQ
 
Pike Push Up:
https://youtu.be/peEYewmt8IA
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
 
65-70% Of 1rm Power Clean
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Tricep Extensions
Station 2: 5 Front Squats
Station 3: 10-12 Banded Rows
 
60-70% Of 1rm Front Squat
 
Against A 15 Minute Time Clock:
10 Calorie Bike
15 KB Deadlifts
10 KB Swings
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Banded Frog Pumps
Concept 2 Pike Ups
Alternating DB Bench Press
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 200m Run / 30 Atomic Sit Ups / 20 Burpees / 30 Down Ups
 
Substitution for 30 Seconds Max Reps Concept 2 Pike Ups:
Pike Push Ups / Pike Hold / V Ups

VIDEO DEMOS

VIDEO DEMOS

High Hang Power Clean:
https://youtu.be/-sgpeT937ZM
 
Low Hang Power Clean:
https://youtu.be/48Qo-94jei0
 
Power Clean:
https://youtu.be/AbJEX5trkkU
 
Banded Tricep Extensions:
https://youtu.be/1BHa7hD40bk
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Row:
https://youtu.be/Eq06svMgwAg
 
KB Deadlift:
https://youtu.be/Gi5age9S6y0
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Banded Frog Pump:
https://youtu.be/VLcWaNFVsZQ
 
Concept 2 Pike Up:
https://youtu.be/Pn4WXvvgxig
 
Alternating DB Bench Press:
https://youtu.be/Ect5ALuIFyQ

THURSDAY

Feb 04, 2021

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

REST DAY DEMOS

Hamstring Flow

Lower Back Flow


FRIDAY

Feb 05, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
45-60 Seconds High Plank Hold
 
3 Sets:
8 High To Low Planks
8 Bodwyeight Cuban Rotations
 
Buy Out:
45-60 Seconds High Plank Hold
 
Every Minute For 5 Minutes:
3-5 Burpees
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Russian Twists

Modifications

Substitution For 3-5 Burpees:
5-8 Down Ups

Video Demos

VIDEO DEMOS

High Plank Hold:
https://youtu.be/ujn5Wh0wDVQ
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Bodyweight Cuban Rotation:
https://youtu.be/u100djIynM8
 
Burpee:
https://youtu.be/YbnnsqGosjE
 
Russian Twist:
https://youtu.be/MNYz1CiJA2g

WORKOUT

Workout

Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
16 Windshield Wipers
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold

VIDEO DEMOS

VIDEO DEMOS

DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
Windshield Wiper:
https://youtu.be/YJVFk4eksbA
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Thrusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 Bulgarian Split Squats (Each Side)
 
Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
8 Banded Strict Pull Ups
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold
 
Substitution For 8 Banded Strict Pull Ups:
12 DB Upright Rows / 12 Alternating DB Hammer Curls / 12 DB Strict Press

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
 
DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
Banded Strict PullUp:
https://youtu.be/FcQ1t9hUL5M
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Sumo Deadlifts
60-65% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Thrusters
Build To A Heavy 3 Rep
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
6-8 Bulgarian Split Squats (Each Side)
 
Buy In:
45-60 Seconds DB Overhead Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 Cuban Rotations
8 Banded Strict Pull Ups
 
Buy Out:
45-60 Seconds DB Overhead Hold
 
Every Minute For 5 Minutes:
3-5 Down Up Devils Press
 
*Into*
 
Every Minute For 5 Minutes:
8-10 DB Plank Slides

Modifications

Substitution For 5 Minute Max Effort DB Overhead Hold:
KB Overhead Hold / KB/DB Front Rack Hold
 
Substitution For 8 Banded Strict Pull Ups:
12 DB Upright Rows / 12 Alternating DB Hammer Curls / 12 DB Strict Press

VIDEO DEMOS

VIDEO DEMOS

Sumo Deadlift:
https://youtu.be/IO4OupENnAI
 
Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
Bulgarian Split Squat:
https://youtu.be/kt6zzM-OfWc
 
DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
Banded Strict PullUp:
https://youtu.be/FcQ1t9hUL5M
 
Down Up Devils Press:
https://youtu.be/6bBOuVzcj7U
 
DB Plank Slide:
https://youtu.be/A-dNwGE3OVo

SATURDAY

Feb 06, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

For Time (20 Minute Time Cap):
30 Floor Touch To Jumps
30 Jumping Jacks
30 Vertical Jumps
30 Bodyweight Lunges
30 Tuck Ups
30 Plank To Knee Taps
30 Push Ups
30 Pop Squats
30 Down Ups
30 Quick Taps

Modifications

Video Demos

VIDEO DEMOS

Floor Touch To Jump:
https://youtu.be/cxnViCCw5D0
 
Jumping Jack:
https://youtu.be/zoc87_2bVDI
 
Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Bodyweight Lunge:
https://youtu.be/QT9qNmPv7nE
 
Tuck Up:
https://youtu.be/iT6izuDopbU
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Quick Tap:
https://youtu.be/9LvOkFm-aDA

WORKOUT

Workout

3 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
3 Minute Max Effort:
Weighted Wall Sit Hold
 
For Time (20 Minute Time Cap):
30 Box Jumps
30 KB High Pulls
30 KB Swings
30 Bodyweight Lunges
30 Plank To Knee Taps
30 DB Push Press
30 DB Deadlifts
30 DB Thrusters
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 KB High Pulls:
30 Strict Pull Ups (Banded Optional) / 30 Jumping Pull Ups / 60 DB Bent Over Rows / 30 DB Upright Rows
 
Substitution For 30 KB Swings:
15 Single Arm DB Swing (Each Side)
 
Substitution For 30 DB Thrusters:
30 Wallballs / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

DB Bench Press:
https://youtu.be/hBgI282QNE8
 
Tuck Up:
https://youtu.be/iT6izuDopbU
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
KB High Pull:
https://youtu.be/sq7wIKnGBKw
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Bodyweight Lunge:
https://youtu.be/QT9qNmPv7nE
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Burpee:
https://youtu.be/YbnnsqGosjE

WORKOUT

Workout

4 Sets:
40 Mountain Climber Twists
5 Weighted Single Leg Hip Thrusts (Each Side)
 
*Rest As Needed*
 
5 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
5 Minute Max Effort:
Weighted Wall Sit Hold
 
 
For Time (30 Minute Time Cap):
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Bodyweight Lunges
30 Hanging Knee Raises
30 DB Push Press
30 DB Deadlifts
30 DB Thrusters
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 Jumping Pull Ups:
30 Strict Pull Ups (Banded Optional) / 30 DB Strict Press / 60 DB Bent OVer Rows / 30 DB Upright Rows
 
Substitution For 30 KB Swings:
15 Single Arm DB Swing (Each Side)
 
Substitution For 30 Hanging Knee Raises:
30 V Ups / 30 Tuck Ups / 30 Straight Leg Raises / 30 Crossbody V Ups
 
Substitution For 30 DB Thrusters:
30 Wallballs / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Weighted Single Leg Hip Thrust:
https://youtu.be/7HNGnpHa234
 
DB Bench Press:
https://youtu.be/hBgI282QNE8
 
Tuck Up:
https://youtu.be/iT6izuDopbU
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Jumping Pull Up:
https://youtu.be/qJN_snlzjVA
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Bodyweight Lunge:
https://youtu.be/QT9qNmPv7nE
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Burpee:
https://youtu.be/YbnnsqGosjE

WORKOUT

Workout

4 Sets:
40 Mountain Climber Twists
5 Weighted Single Leg Hip Thrusts (Each Side)
 
*Rest As Needed*
 
5 Sets:
6 DB Bench Press
10 Tuck Ups
12 Double Unders / 24 Single Unders
 
*Rest As Needed*
 
5 Minute Max Effort:
Weighted Wall Sit Hold
 
For Time (30 Minute Time Cap):
30 Box Jumps
30 Jumping Pull Ups
30 KB Swings
30 Bodyweight Lunges
30 Hanging Knee Raises
30 Push Press
30 Deadlifts
30 Wallballs
30 Burpees
30 Double Unders

Modifications

Substitution For 12 Double Unders / 24 Single Unders:
24 Quick Taps / 24 High Knees / 24 Bicycle Kicks / 24 Spider Climbers
 
Substitution For 30 Box Jumps:
30 Jumping Air Squats / 30 Box Step Ups / 30 Pop Squats
 
Substitution For 30 Jumping Pull Ups:
30 Strict Pull Ups (Banded Optional) / 30 DB Strict Press / 60 DB Bent OVer Rows / 30 DB Upright Rows
 
Substitution For 30 Hanging Knee Raises:
30 V Ups / 30 Tuck Ups / 30 Straight Leg Raises / 30 Crossbody V Ups
 
Substitution For 30 Wallballs:
30 DB Thrusters / 30 DB Front Squats
 
Substitution For 30 Double Unders:
60 Quick Taps / 60 High Knees / 60 Mountain Climber Twists / 30 Plank Jacks

VIDEO DEMOS

VIDEO DEMOS

Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Weighted Single Leg Hip Thrust:
https://youtu.be/7HNGnpHa234
 
DB Bench Press:
https://youtu.be/hBgI282QNE8
 
Tuck Up:
https://youtu.be/iT6izuDopbU
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
Weighted Wall Sit Hold:
https://youtu.be/sGkLgz4N0ew
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Jumping Pull Up:
https://youtu.be/qJN_snlzjVA
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Bodyweight Lunge:
https://youtu.be/QT9qNmPv7nE
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Burpee:
https://youtu.be/YbnnsqGosjE

SUNDAY

Feb 07, 2021

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

REST DAY DEMOS

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