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Feb 14, 2021

Week 07 | Feb 2021

MONDAY

Feb 15, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

2 Sets:
As Many Rounds As Possible In 5 Minutes:
 
10 Vertical Jumps
8 Down Ups
6 Tuck Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
8 Side Steps
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Video Demos

VIDEO DEMOS

Vertical Jump:
https://youtu.be/-tR5opSwYBk
 
Down Up:
https://youtu.be/E-gzFtuecIs
 
Tuck Jump:
https://youtu.be/jtee67zAPQw
 
Side Step:
https://youtu.be/VPPBMNRWayk
 
Tuck Up:
https://youtu.be/iT6izuDopbU

WORKOUT

Workout

3 Sets:
As Many Rounds As Possible In 5 Minutes:
 
10 DB Thrusters
8 Double DB Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

ubstitution For 10 DB Thrusters:
10 Wallballs
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Double DB Snatch:
https://youtu.be/yktuyFDEblI
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
 
Tuck Up:
https://youtu.be/iT6izuDopbU

WORKOUT

Workout

Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
6 DB Box Step Overs
 
*Rest The Remainder Of The Time*
 
75% Of 1rm Back Squat
 
5 Sets:
As Many Rounds As Possible In 5 Minutes:
10 DB Thrusters
8 Double DB Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
Against A 2 Minute Clock:
 
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 Back Squats:
12 DB Front Squats / 12 DB Front Rack Lunges / 24 Pop Squats
 
Substitution For 6 DB Box Step Overs:
6 DB Front Squats / 6 DB Front Rack Lunges
 
Substitution For 10 DB Thrusters:
10 Wallballs / 10 DB Front Rack Lunges
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Double DB Snatch:
https://youtu.be/yktuyFDEblI
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
 
Tuck Up:
https://youtu.be/iT6izuDopbU

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1 Power Snatch + 1 Hang Power Snatch
 
70-75% Of 1rm Snatch
 
Every 3 Minutes For 12 Minutes (4 Sets):
6 Back Squats
6 DB Box Step Overs
 
*Rest The Remainder Of The Time*
 
75% Of 1rm Back Squat
 
5 Sets:
As Many Rounds As Possible In 5 Minutes:
10 Wallballs
8 Hang Power Snatches
6 Box Jumps
 
*Rest 1 Minute Between Sets*
 
2 Sets:
 
Against A 2 Minute Clock:
20 Banded Hamstring Curls
Max Tuck Ups
 
*Rest 30 Seconds Between Sets*

Modifications

Substitution For 6 DB Box Step Overs:
6 DB Front Squats / 6 DB Front Rack Lunges
 
Substitution For 10 Wallballs:
10 DB Thrusters / 10 DB Front Rack Lunges
 
Substitution For 6 Box Jumps:
12 Pop Squats / 12 Floor Touch To Jumps

VIDEO DEMOS

VIDEO DEMOS

Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Box Step Over:
https://youtu.be/-YvO_8BXuow
 
Wallball:
https://youtu.be/eJ7TZf9JTFA
 
Box Jump:
https://youtu.be/rNaluifn1BA
 
Banded Hamstring Curl:
https://youtu.be/aO8RymF2XrY
 
Tuck Up:
https://youtu.be/iT6izuDopbU

TUESDAY

Feb 16, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

3 Rounds For Time (10 Minute Time Cap):
50 Bicycle Kicks
10 Inchworms
10 Shoulder Taps
 
Rotate Stations Every Minute For 8 Minutes (4 Sets):
Station 1: 20-30 Second Front Raises
Station 2: 20-30 Second Flutter Kicks

Modifications

Video Demos

VIDEO DEMOS

Bicycle Kick:
https://youtu.be/U53yjkjNF-0
 
Inchworm:
https://youtu.be/2N-vP_P13hY
 
Shoulder Tap:
https://youtu.be/RpmS9o8AhxM
 
Front Raise:
https://youtu.be/DMttWNeAMoE
 
Flutter Kick:
https://youtu.be/eXHVnJKEwKI

WORKOUT

Workout

3 Rounds For Time (15 Minute Time Cap):
20 Calorie Bike
10 DB Renegade Rows
10 DB Devils Press
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second DB Overhead Hold
Station 3: 10 Cuban Rotations

Modifications

Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10-20 Second DB Overhead Hold:
10-20 Second DB Front Rack Hold / 10-20 Second DB Suitcase Hold

VIDEO DEMOS

VIDEO DEMOS

Renegade Row:
https://youtu.be/6DkSfh3ZLj0
 
DB Devils Press:
https://youtu.be/X4uuulPSaz0
 
DB Front Raise:
https://youtu.be/LoJl47WAB3g
 
DB Overhead Hold:
https://youtu.be/q6qNFYEDVWs
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Strict Pull Ups
4-6 Hanging Knee Raises
7-9 Crossbody V Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second Chin Over Bar Hold
Station 3: 10 Cuban Rotations
 
3 Rounds For Time (20 Minute Time Cap):
20 Calorie Bike
10 Strict Pull Ups
10 DB Devils Press

Modifications

Substitution For 1-3 Strict Pull Up:
3-5 Banded Strict Pull Ups / 5-3 DB Bent Over Rows / 5-8 Ring Rows / 5-8 Inverted Supine Rows / 5-8 DB Upright Rows
 
Substitution For 4-6 Hanging Knee Raises:
4-6 Straight Leg Raises / 4-6 Strict Toes To Bar / 4-6 Tuck Ups / 8-10 Hollow Rocks / 10 Second Superman Hold
 
Substitution For 10-20 Second Chin Over Bar Hold:
20 Second Hollow Hold / 20 Second Bicep Curl Hold / 20 Alternating Tuck Ups
 
Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 15 Ring Rows / 10 DB Bent Over Rows / 15 DB Bicep Curls / 5 DB Front Raises + 5 DB Lateral Raises

VIDEO DEMOS

VIDEO DEMOS

Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
DB Front Raise:
https://youtu.be/LoJl47WAB3g
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
DB Devils Press:
https://youtu.be/X4uuulPSaz0

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Second Jerk Dip Hold + 1 Split Jerk
 
75+% Of 1rm Push Jerk
 
Every 2 Minutes For 12 Minutes (6 Sets):
1-3 Strict Pull Ups
4-6 Hanging Knee Raises
7-9 Crossbody V Ups
 
*Rest The Remainder Of The Time*
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 10 DB Front Raises
Station 2: 10-20 Second Chin Over Bar Hold
Station 3: 10 Cuban Rotations
 
3 Rounds For Time (20 Minute Time Cap):
20 Calorie Bike
10 Strict Pull Ups
10 DB Devils Press

Modifications

Substitution For 1-3 Strict Pull Up:
3-5 Banded Strict Pull Ups / 5-3 DB Bent Over Rows / 5-8 Ring Rows / 5-8 Inverted Supine Rows / 5-8 DB Upright Rows
 
Substitution For 4-6 Hanging Knee Raises:
4-6 Straight Leg Raises / 4-6 Strict Toes To Bar / 4-6 Tuck Ups / 8-10 Hollow Rocks / 10 Second Superman Hold
 
Substitution For 10-20 Second Chin Over Bar Hold:
20 Second Hollow Hold / 20 Second Bicep Curl Hold / 20 Alternating Tuck Ups
 
Substitution For 20 Calorie Bike:
20 Calorie Bike / 400m Run / 50 Double Unders / 100 Single Unders / 20 Burpees / 30 Down Ups / 100 Mountain Climbers + 50 Plank Jacks
 
Substitution For 10 Strict Pull Ups:
10 Banded Strict Pull Ups / 15 Ring Rows / 10 DB Bent Over Rows / 15 DB Bicep Curls / 5 DB Front Raises + 5 DB Lateral Raises

VIDEO DEMOS

VIDEO DEMOS

Jerk Dip Hold:
https://youtu.be/BNgRC91IWp8
 
Split Jerk:
https://youtu.be/sHT50XslTBc
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
Crossbody V Up:
https://youtu.be/NUzbowAUzBE
 
DB Front Raise:
https://youtu.be/LoJl47WAB3g
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
 
Cuban Rotation:
https://youtu.be/FpJpn0xCmBY
 
DB Devils Press:
https://youtu.be/X4uuulPSaz0

WEDNESDAY

Feb 17, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Against A 10 Minute Time Clock:
10 Deadlift Jumps
5 Broad Jumps
50 Mountain Climber Twists
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

Video Demos

VIDEO DEMOS

Deadlift Jump:
https://youtu.be/VAOh9hgLDjY
 
Broad Jump:
https://youtu.be/mOUCwjp6xs8
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Wall Sit:
https://youtu.be/xKWl6F2vwvY
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI

WORKOUT

Workout

3 Sets:
30 Seconds Max Reps:
 
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*
 
Against A 15 Minute Time Clock:
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold
Text

VIDEO DEMOS

VIDEO DEMOS

Wall Sit:
https://youtu.be/xKWl6F2vwvY
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI
 
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
 
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q

WORKOUT

Workout

Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Side Steps
Station 2: 10 DB Front Squats
Station 3: 10-12 Banded Pull Aparts
 
Against A 15 Minute Time Clock:
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
 
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
 
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
 
Wall Sit:
https://youtu.be/xKWl6F2vwvY
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI

WORKOUT

Workout

Every 2 Minutes For 12 Minutes (6 Sets):
3 Power Cleans
75+% Of 1rm Power Clean
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 10-12 Banded Side Steps
Station 2: 5 Front Squats
Station 3: 10-12 Banded Pull Aparts
75+% Of 1rm Front Squat
 
Against A 15 Minute Time Clock:
 
10 Single Arm DB Deadlifts (Each Side)
5 Single Arm DB Thruster (Each Side)
10 Calorie Row
 
*Rest 1 Minute Between Rounds*
 
3 Sets:
30 Seconds Max Reps:
Wall Sit
Pike Hold
High To Low Planks
 
*Rest 30 Seconds Between Each Movement*

Modifications

Substitution For 10 Calorie Row:
10 Calorie On Any Machine / 200m Run / 10 Burpees / 40 Double Unders / 80 Single Unders / 50 Bicycle Kicks
 
Substitution For 30 Seconds Pike Hold:
30 Seconds Max Hold: Handstand Hold / Feet Elevated Pike Hold

VIDEO DEMOS

VIDEO DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Banded Pull Apart:
https://youtu.be/fe_vqFNpyts
 
Single Arm DB Deadlift:
https://youtu.be/EZbpWSD7_os
 
Single Arm DB Thruster:
https://youtu.be/UwXdBDmZ22Q
 
Wall Sit:
https://youtu.be/xKWl6F2vwvY
 
Pike Hold:
https://youtu.be/MQ4O2PYPsJM
 
High To Low Plank:
https://youtu.be/lac7_AjvVnI

THURSDAY

Feb 18, 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 19, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 Plank To Knee Taps
8 Sumo Squats
8 Reverse Lunge To Knee Jumps (Each Side)
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
40-50 Seconds Of Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
40-50 Seconds Of Russian Twists

Modifications

Video Demos

VIDEO DEMOS

Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Sumo Squat:
https://youtu.be/dI84HigJuQk
 
Reverse Lunge To Knee Jump:
https://youtu.be/Ft7nvtR9T6g
 
Plank Hold:
https://youtu.be/TCZ3BireamU
 
Russian Twist:
https://youtu.be/MNYz1CiJA2g

WORKOUT

Workout

Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Banded KB Swing:
https://youtu.be/hshwImt6MLw
 
Weighted Plank Hold:
https://youtu.be/Iz92p3Kddm8
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

WORKOUT

Workout

Every Minute For 6 Minutes:
6 DB Clusters
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
10 Hands Overhead Sit Ups + 10 Mountain Climber Twists
 
Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

DB Cluster:
https://youtu.be/1OJ_k-sxDeg
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Banded KB Swing:
https://youtu.be/hshwImt6MLw
 
Weighted Plank Hold:
https://youtu.be/Iz92p3Kddm8
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

WORKOUT

Workout

Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts
65-70% Of 1rm Deadlift
 
Every Minute For 6 Minutes:
3 Clusters
Build To A Heavy 3 Rep
 
*Rest 2 Minutes*
 
Every Minute For 6 Minutes:
10 Hands Overhead Sit Ups + 10 Mountain Climber Twists
 
Buy In:
45-60 Second Decline Plank Hold
 
3 Sets:
8 DB Seesaw Bent Over Rows
8 DB Sumo Squat Romanian Deadlifts
8 Banded KB Swings
 
Buy Out:
45-60 Decline Plank Hold
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Plank Hold
 
*Into*
 
Every Minute For 5 Minutes:
20-30 Seconds Weighted Russian Twists

Modifications

VIDEO DEMOS

VIDEO DEMOS

Deficit Deadlift:
https://youtu.be/tYxHj-JrT9A
 
Cluster:
https://youtu.be/Qswm1e-HMaM
 
Hands Overhead Sit Up:
https://youtu.be/gHZjoE49wZo
 
Mountain Climber Twist:
https://youtu.be/cB211wggl4E
 
Decline Plank Hold:
https://youtu.be/Mc8kM3cWI9s
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
DB Sumo Squat Romanian Deadlift:
https://youtu.be/QjQbYNFzYOk
 
Banded KB Swing:
https://youtu.be/hshwImt6MLw
 
Weighted Plank Hold:
https://youtu.be/Iz92p3Kddm8
 
Weighted Russian Twist:
https://youtu.be/_NQx-yN4LTc

SATURDAY

Feb 20, 2021

  • GS20
  • GS30
  • GS60
  • GS60+

WORKOUT

Workout

5 Rounds For Time (18 Minute Time Cap):
400m Run
15 Atomic Sit Ups

Modifications

Substitution For 15 Atomic Sit Ups:
30 Butterfly Sit Ups / 20 Crossbody V Ups

Video Demos

VIDEO DEMOS

Atomic Sit Up:
https://youtu.be/raSkG2zrOLA

WORKOUT

Workout

For Time (10 Minute Time Cap):
1000m Row
50 DB Thrusters
30 DB Bent Over Rows
 
*Rest 5 Minutes*
 
5 Rounds For Time (15 Minute Time Cap):
400m Run
15 Butterfly Sit Ups

Modifications

Substitution For 30 DB Bent Over Rows:
30 Strict / Banded Pull Ups
 
Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers

VIDEO DEMOS

VIDEO DEMOS

DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
DB Bent Over Row:
https://youtu.be/wxqz5TW8lYg
 
Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

WORKOUT

Workout

4 Sets:
40 Butt Kickers
5 DB Split Lunges (Each Side)
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press
8-10 Plank Around The Worlds
 
*Rest The Remainder Of The Time*
 
For Time (15 Minute Time Cap):
1000m Row
50 DB Thrusters
30 Strict Pull Ups
 
*Rest 5 Minutes*
 
5 Rounds For Time (20 Minute Time Cap):
400m Run
15 Overhead Squats

Modifications

 
Substitution For 30 Strict Pull Ups:
30 Banded Pull Ups / 50 DB Upright Rows / 50 DB Bent Over Rows / 30 Push Up Down Dogs
 
Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers
 
Substitution For 15 Overhead Squats:
15 DB Front Squats / 15 DB Single Arm DB Overhead Lunge (Each Side) / 15 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Butt Kicker:
https://youtu.be/f6MMMKXtASw
 
DB Split Lunge:
https://youtu.be/zpVL54TR1e0
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
 
DB Thruster:
https://youtu.be/8yPcDDvWqsE
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI

WORKOUT

Workout

4 Sets:
40 Butt Kickers
5 Barbell Split Lunges (Each Side)
 
*Rest As Needed*
 
Every 2 Minutes For 12 Minutes (6 Sets):
6 1-1-2 DB Bench Press
8-10 Plank Around The Worlds
 
*Rest The Remainder Of The Time*
 
For Time (15 Minute Time Cap):
1000m Row
50 Barbell Thrusters
30 Strict Pull Ups
 
*Rest 5 Minutes*
 
5 Rounds For Time (20 Minute Time Cap):
400m Run
15 Overhead Squats
 

Modifications

Substitution For 30 Strict Pull Ups:
30 Banded Pull Ups / 50 DB Upright Rows / 50 DB Bent Over Rows / 30 Push Up Down Dogs
 
Substitution For 400m Run:
10-12 Calorie On Any Machine / 15 Burpees / 100 Mountain Climbers + 50 Jumping Jacks / 50 Plank Jacks + 50 High Knees + 50 Butt Kickers
 
Substitution For 15 Overhead Squats:
15 DB Front Squats / 15 DB Single Arm DB Overhead Lunge (Each Side) / 15 DB Goblet Squats

VIDEO DEMOS

VIDEO DEMOS

Butt Kicker:
https://youtu.be/f6MMMKXtASw
 
Barbell Split Lunge:
 
1-1-2 DB Bench Press:
https://youtu.be/GhXQtW2xPro
 
Plank Around The World:
https://youtu.be/IkD0IyMI1TI
 
Barbell Thruster:
https://youtu.be/Jj6Ua6fbLOA
 
Strict Pull Up:
https://youtu.be/FcQ1t9hUL5M
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI

SUNDAY

Feb 21, 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


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