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1 comment ·Apr 18, 2021

Week 16 | Apr 2021

MONDAY

Apr 19, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Glute Bridge Walkouts
*Banded Optional
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Hamstring Curls (Each Side)
*Banded Optional
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes: (3 Sets):
Station 1: 9-12 Shoulder Tap Push Ups
Station 2: 6-9 Vertical Jumps
Station 3: 3-6 Lunge To Squat
Station 4: 2-4 Burpee High Knees

Modifications

MOVEMENT DEMOS

Plank Jack:
https://youtu.be/J2xkqaqWgrw

Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q

Air Squat:
https://youtu.be/aCsSvnjockk

Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)
 
 
Part B)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 DB Deadlifts
Text

Modifications

Modifications

Substitution For 6-9 Box Jump Overs:

9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats / 6-9 Box Step Overs

MOVEMENT DEMOS

Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw
 
Double DB Hang Power Snatch:
https://youtu.be/BREjwFU-SYI
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
V Up:
https://youtu.be/5F4LUi_O_jY
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 Minutes For 8 Minutes (4 Sets):
 
4 Pause Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
 
Straight Into:
20-30 Seconds DB Front Rack Hold
 
 
Part B)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
 
Station 4: 8-12 DB Deadlifts
 
 
Part C)
 
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
 
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)

Modifications

Substitution For 4 Back Squats:
8-12 DB Front Squats / 8-12 Goblet Squats / 8-12 Split Lunges (Each Side)
 
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats

MOVEMENT DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
DB Front Rack Hold:
https://youtu.be/LO5wPSo4h88
 
Double DB Hang Power Snatch:
https://youtu.be/BREjwFU-SYI
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
V Up:
https://youtu.be/5F4LUi_O_jY
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
2 Power Snatch + 2 Overhead Squats
50-55% Of 1rm Squat Snatch
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
 
Straight Into:
20-30 Seconds DB Front Rack Hold
 
Part C)
 
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
 
Station 1: 8-12 Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 Deadlifts
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
 
Rest 2 Minutes
 
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)

Modifications

Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats

MOVEMENT DEMOS

Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
DB Front Rack Lunge:
https://youtu.be/lxco6qQ8mc0
 
DB Front Rack Hold:
https://youtu.be/LO5wPSo4h88
 
Hang Power Snatch:
https://youtu.be/KW3eHkdgPZA
 
Box Jump Over:
https://youtu.be/TzX8kMBJUBc
 
V Up:
https://youtu.be/5F4LUi_O_jY
 
Deadlift:
https://youtu.be/lXUUM1itAkU
 
Banded Glute Bridge Walkout:
https://youtu.be/ROp6V0tuXQo
 
Single Leg Banded Hamstring Curl:
https://youtu.be/aDttjbdVBUw

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
 
Set 1 - 5: 50-60% Of 1rm Squat Snatch
 
3 Sets:
5 Hang Muscle Snatch
 
Set 1 - 3: 50-60% Of 1rm Squat Snatch
 
 
Part B)
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch + 3 Overhead Squats
 
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
 
50-60% Of 1rm Squat Snatch
 
 
Part C)
 
3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
 
*Rest As Needed*

MOVEMENT DEMOS

Snatch Pull:
https://youtu.be/3TMZTEnjKy4
 
Snatch High Pull:
https://youtu.be/eyDyXDDdUTQ
 
Hang Muscle Snatch:
https://youtu.be/wgjt5Qik8QI
 
Power Snatch:
https://youtu.be/MmHPIjbsW28
 
Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
Snatch Push Press:
https://youtu.be/sg6wMbkTwWU
 
Snatch Balance:
https://youtu.be/bqQJy2EtH4k
 
DB IYT:
https://youtu.be/nlUFNi3hROI
 
Hollow Rock:
https://youtu.be/-YNnXtNAj4k
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c

TUESDAY

Apr 20, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
15-12-9-6-9-12-15 Reps Of:
(10 Minute Time Cap)
Plank Jacks
Pike Shoulder Taps
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
5 Sets:
10 Air Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*
Text

Modifications

MOVEMENT DEMOS

Plank Jack:
https://youtu.be/J2xkqaqWgrw
 
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
 
Air Squat:
https://youtu.be/aCsSvnjockk
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

WARM UP

WORKOUT

Workout Details

Part A)

 

15-12-9-6-9-12-15 Reps Of For Time:

(20 Minute Time Cap)

Calorie Row

DB Push Press

 

 

Part B)

 

TONE THE TUSH CHALLENGE

 

5 Sets:

10 DB Goblet Squats

20 Seconds Jumping Air Squats

 

*Rest 60 Seconds Between Sets*

Modifications

Substitution For 15-12-9-6-9-12-15 Calorie Row:

Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups

MOVEMENT DEMOS

DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
 
Part B)
 
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
DB Push Press
 
Part C)
TONE THE TUSH CHALLENGE
 
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*

Modifications

Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
 
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
 
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups

MOVEMENT DEMOS

Banded Wide Grip Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Push Press:
https://youtu.be/znW6BTFr6Io
 
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Sets:
4 Strict Press + 4 Push Press
 
50% Of 1rm Strict Press
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
 
Part C)
 
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
Push Press
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
 
*Rest 60 Seconds Between Sets*
 

Modifications

Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
 
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
 
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR   Banded Pull Aparts OR Down Ups
 

MOVEMENT DEMOS

Strict Press:
https://youtu.be/rDxIXuA75Ww
 
Push Press:
https://youtu.be/cEwY4LL-hgU
 
Banded Wide Grip Pull Up:
https://youtu.be/_1hZ-rsamNU
 
Hanging Knee Raise:
https://youtu.be/YoqU047BHRs
 
DB Goblet Squat:
https://youtu.be/Jv_oZyuSvX4
 
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
3 Clean Pulls + 3 Clean High Pulls
 
Set 1 - 2: 50-60% Of 1rm Squat Clean
 
3 Sets:
3 Hang Muscle Cleans + 3 Front Squats
 
Set 3 - 5: 50-60% Of 1rm Muscle Clean
 
 
Part B)
 
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
60-70% Of 1rm Split Jerk
*Rest As Needed*
 
 
Part C)
 
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
 
*Rest As Needed*

MOVEMENT DEMOS

Clean Pull:
https://youtu.be/anJGxXdUIPY
 
Clean High Pull:
https://youtu.be/8jIRsonYGvg
 
Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk
 
Back Rack Split Jerk:
https://youtu.be/XsR9u8hC3nA
 
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
 
KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc

WEDNESDAY

Apr 21, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time:
(10 Minute time Cap)
 
6 Push Ups
8 Reverse Lunges
10 Down Up High Knees
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
 
Air Squat Hold
*Banded Optional

Modifications

MOVEMENT DEMOS

Push Up:
https://youtu.be/A0kHvANcgZk
 
Reverse Lunge:
https://youtu.be/eMLKiDyxg4I
 
Down Up High Knee:
https://youtu.be/KCFSnnFwU48
 
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
 
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
 
Air Squat:
https://youtu.be/aCsSvnjockk

WARM UP

WORKOUT

Workout Details

Part A)

 

TONE THE TUSH CHALLENGE

 

3 Sets:

12 Cossack Squats

9 Jumping Lunges

6 Bodyweight Bulgarian Split Squats (Each Side)

 

*Rest As Needed*

 

2 Minutes Of Max Hold:

 

Banded Air Squat Hold

 

 

Part B)

 

4 Rounds For Time:

(12 Minute time Cap)

 

6 Push Ups

8 DB Goblet Reverse Lunges

10 Down Up Alternating Snatch

Modifications

MOVEMENT DEMOS

Video Links
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
 
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
 
Banded Air Squat:
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
DB Goblet Reverse Lunge:
https://youtu.be/EF84tkiom8E
 
Down Up Alternating Snatch:
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
 
Station 1: 6-8 DB Hang Power Clean and Jerks
Station 2: 6 DB Front Squats
Station 3: 6-8 Seated Plate Raises
 
Part B)
 
4 Rounds For Time:
(12 Minute time Cap)
 
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
 
 
Part C)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
 
Banded Air Squat Hold

Modifications

MOVEMENT DEMOS

DB Hang Power Clean And Jerk:
https://youtu.be/M3D3UP_oUDY
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Seated Plate Raise:
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
DB Goblet Reverse Lunge:
https://youtu.be/EF84tkiom8E
 
Down Up Alternating Snatch:
 
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
 
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
 
Banded Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
2 Power Cleans + Hang Squat Clean
 
50-60% Of 1rm Squat Clean
 
*Rest 60-90 Seconds Between Sets*
 
 
Part B)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Hang Power Clean and Jerks
Station 2: 6 Front Squats
Station 3: 6-8 Seated Plate Raises
50-60% Of 1rm Front Squat
 
 
Part C)
 
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
 
*Rest As Needed*
 
2 Minutes Of Max Hold:
Banded Air Squat Hold

Modifications

MOVEMENT DEMOS

Power Clean:
https://youtu.be/AbJEX5trkkU
 
Hang Squat Clean:
https://youtu.be/3eMcMSHAiME
 
Hang Power Clean And Jerk:
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Seated Plate Raise:
 
Push Up:
https://youtu.be/A0kHvANcgZk
 
DB Goblet Reverse Lunge:
https://youtu.be/EF84tkiom8E
 
Down Up Alternating Snatch:
 
Cossack Squat:
https://youtu.be/jgwCIsyHDyY
 
Jumping Lunge:
https://youtu.be/1sdcb-uEfU0
 
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
 
Banded Air Squat:

WARM UP

WORKOUT

Workout Details

Part A)
 
3 Sets:
3 Front Squats
60-70% Of 1rm Front Squat
 
 
Part B)
 
3 Sets:
3 Back Squats
60-70% Of 1rm Back Squat
 
 
Part C)
 
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
 
*Rest As Needed*

MOVEMENT DEMOS

Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Goblet Squat Hold:
https://youtu.be/-AnDrX9X1LQ
 
Banded Hip Stretch:
 
Arch Snow Angel:
https://youtu.be/GOfzWTv4ilY

THURSDAY

Apr 22, 2021

WORKOUT

Workout Details

Live Zoom Workout Every Sunday at 10am PST !
 
TONE THE TUSH CHALLENGE
 
Buy In:
2 Minute Glute Bridge Hold
 
3 Sets:
10 Fire Hydrants (Each Side)
10 Kneeling Hip Thrusts
*Banded Optional
 
Buy Out:
2 Minute Glute Bridge Hold

MOVEMENT DEMOS

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc
 
Banded Fire Hydrant:
https://youtu.be/mzD44lsSSZk
 
Banded Kneeling Hip Thrust:
https://youtu.be/rRSSY41EFm8

FRIDAY

Apr 23, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
 
Station 2: 12 Kickbacks (Each Side)
*Banded Optional
 
Station 3: 15 Frog Pumps
 
Part B)
 
For Time (12 Minute Time Cap)
4 Rounds:
4 Deadlift Jumps
2 Burpees
4 Push Up Down Dogs
 
*Rest 1 Minute*
 
3 Rounds:
8 Deadlift Jumps
4 Burpees
8 Push Up Down Dogs
 
*Rest 1 Minute*
 
2 Rounds:
12 Deadlift Jumps
6 Burpees
12 Push Up Down Dogs

Modifications

MOVEMENT DEMOS

Single Leg Romanian Deadlift:

https://youtu.be/s54nMTWJYOk

 

Frog Pump:

https://youtu.be/Osb0ucHuu3Y

 

Deadlift Jump:

https://youtu.be/VAOh9hgLDjY

 

Burpee:

https://youtu.be/YbnnsqGosjE

 

Push Up Down Dog:

https://youtu.be/413MOPVxfW8

WARM UP

WORKOUT

Workout Details

Part A)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps
 
Part B)
 
For Time (18 Minute Time Cap)
 
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks

Modifications

MOVEMENT DEMOS

Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
Banded Kickback:
 
Frog Pump:
https://youtu.be/Osb0ucHuu3Y
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk

WARM UP

WORKOUT

Workout Details

Part A)
 
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
 
*Rest 60-90 Seconds Between Sets*
 
Part B)
 
For Time (18 Minute Time Cap)
 
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks
 
Part C)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps

Modifications

MOVEMENT DEMOS

High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
 
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
 
DB Deadlift:
https://youtu.be/vApb63rw1_Q
 
Burpee Over DB:
https://youtu.be/8YthCxc9t8Q
 
DB Push Jerk:
https://youtu.be/rfJ8-MuXPsk
 
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
Banded Kickback:
 
Frog Pump:
https://youtu.be/Osb0ucHuu3Y
 

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
50-60% Of 1rm Deadlift
 
 
Part B)
 
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
 
*Rest 60-90 Seconds Between Sets*
 
 
Part C)
 
For Time (18 Minute Time Cap)
4 Rounds:
4 Deadlifts
2 Burpees Over Bar
4 Push Jerks
 
*Rest 1 Minute*
 
3 Rounds:
8 Deadlifts
4 Burpees Over Bar
8 Push Jerks
 
*Rest 1 Minute*
 
2 Rounds:
12 Deadlifts
6 Burpees Over Bar
12 Push Jerks
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps

Modifications

MOVEMENT DEMOS

Deadlift:
https://youtu.be/lXUUM1itAkU
 
High To Low Plank:
https://youtu.be/e0Ul54C6Z8k
 
Banded Good Morning:
https://youtu.be/uJtCTt7AWIg
 
Burpee Over Bar:
https://youtu.be/l2NePOvFXas
 
Push Jerk:
https://youtu.be/CCvfqA0Ieko
 
Single Leg Romanian Deadlift:
https://youtu.be/oouOHzqYhi0
 
Banded Kickback:
 
Frog Pump:
https://youtu.be/Osb0ucHuu3Y

WARM UP

WORKOUT

Workout Details

Part A)
 
Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 50-55% Of 1rm Squat Snatch
 
Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 50-55% Of 1rm Squat Clean And Jerk
 
 
Part B)
 
3 Sets:
5 Snatch Pulls
Set 1 - 3: 60-70% Of 1rm Squat Snatch
 
3 Sets:
5 Clean Pulls
Set 1 - 3: 60-70% Of 1rm Squat Clean
 
 
Part C)
 
4 Sets:
8 Tempo Deadlifts (2 Seconds Descent)
8 Seated Plate Raises
50-60% Of 1rm Deadlift

MOVEMENT DEMOS

Squat Snatch:
https://youtu.be/Un40bWB2huI
 
Clean And Jerk:
https://youtu.be/_y-F40tc2ps
 
Snatch Pull:
https://youtu.be/3TMZTEnjKy4
 
Clean Pull:
https://youtu.be/anJGxXdUIPY
 
Tempo Deadlift:
https://youtu.be/lXUUM1itAkU
 
Seated Plate Raise:

SATURDAY

Apr 24, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time: (12 Minute Time Cap)
60 Quick Taps
30 Mountain Climbers
15 Pop Squats
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Glute Bridges
*Banded Optional

Modifications

MOVEMENT DEMOS

Quick Tap:
https://youtu.be/9LvOkFm-aDA
 
Mountain Climber:
https://youtu.be/SSUB7zrU6sg
 
Pop Squat:
https://youtu.be/88ar-MUh2ro
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
Glute Bridge:
https://youtu.be/SNsrJcSxMTM

WARM UP

MOVEMENT DEMOS

Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI

WORKOUT

Workout Details

Part A)
 
4 Rounds For Time: (20 Minute Time Cap)
 
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
 
Substitution For 15 DB Front Squats:
15 Back Squat

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
 
 
Part B)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges
 
 
Part C)
 
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
 
Substitution For 15 DB Front Squats:
15 Back Squats

MOVEMENT DEMOS

Banded Monster Walk:
https://youtu.be/vPyPEAabmDI
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
DB Front Squat:
https://youtu.be/NCgj_SxrMB4

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
 
 
Part B)
 
4 Sets:
8 Bench Press
8 DB Seesaw Bent Over Rows
 
*Rest 60-90 Seconds Between Sets*
 
 
Part C)
 
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 Back Squats
 
 
Part D)
 
TONE THE TUSH CHALLENGE
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
 
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges

Modifications

Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks

MOVEMENT DEMOS

Banded Monster Walk:
https://youtu.be/vPyPEAabmDI
 
Wall Sit Hold:
https://youtu.be/xKWl6F2vwvY
 
Banded Side Step:
https://youtu.be/VPPBMNRWayk
 
Bench Press:
https://youtu.be/OfAP9W7eF7Q
 
DB Seesaw Bent Over Row:
https://youtu.be/LmHV53SMaoE
 
Double Unders:
https://youtu.be/SqGUx2OolfM
 
Single Unders:
https://youtu.be/lzDV6Az0Sfg
 
KB Swing:
https://youtu.be/DWB0TmruJuA
 
Back Squat:
https://youtu.be/HsnyHv61qMo
 
Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk
 
Banded Glute Bridge:
https://youtu.be/toP9P4SwKsI

WARM UP

WORKOUT

Workout Details

 
Part A)
 
Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
50-60% Of 1rm Back Squat
 
Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
 
 
Part B)
 
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 6-8 Bulgarian Split Squats (Each Side)
Station 2: 6-8 Close Grip Bench Press
Station 3: 6-8 Banded Kneeling Hip Thrusts

MOVEMENT DEMOS

Back Squat:
https://youtu.be/HsnyHv61qMo
 
Front Squat:
https://youtu.be/-_Nw3jP6J1w
 
Bulgarian Split Squat:
https://youtu.be/CgwEVZUtDHU
 
Close Grip Bench Press:
 
Banded Kneeling Hip Thrust:
https://youtu.be/rRSSY41EFm8

SUNDAY

Apr 25, 2021

WORKOUT

Workout Details

Tone The Tush Challenge
 
Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.
 
Live Zoom Workouts Every Sunday at 10am PST !
 
TONE THE TUSH CHALLENGE
 
4 Sets:
12 Reverse Hypers
*Banded Optional
12 Plank To Knee Taps
12 Standing Hip Abduction
*Banded Optional

MOVEMENT DEMOS

Banded Reverse Hyper:
https://youtu.be/VDPngIZdaZw
 
Plank To Knee Tap:
https://youtu.be/2EijNlDVDro
 
Banded Standing Hip Abduction:
https://youtu.be/XMSARFyW78E

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