T.G.I.F Workout- The Grind #003

T.G.I.F.- The Grind Workout #003

The Grind Includes Friday- Double Time!

This Friday we are doing two sets of the same exercise in a row,  This is an excellent opportunity to push yourself a little harder since you can rest more during your rests instead of worrying about going straight to a new exercise each time.

The Grind Workout #003

1-2 Rounds, 60s WORK; 10s REST

Equipment Needed: B.O.S.U. One heavy dumbbell. A set of medium-weight dumbbells.  

Alternative Equipment:

  • B.O.S.U.– Couch cushion. Pillow.
  • Dumbbells- Cans of beans. Water bottles full of water or sand. 

2 X 60 sec  Bosu burpee with 4 mountain climbers

  • Place the ball side of the B.O.S.U. on the ground, then jump or walk your legs back to a plank position.
  • Hold onto the sides of the B.O.S.U., jump or walk back in towards the B.O.S.U.
  • Stand up, reaching the B.O.S.U. up and overhead.

1 X 60-sec Lawnmower rows on box (right)

1 X 60-sec Lawnmower rows on box (left)

  •  Hold a dumbbell in one hand, while supporting yourself on a bench with another.
  • Bend the knee on the bench and support your other leg on the ground making sure it is a touch wider than the hips.
  • Keep your back straight and parallel to the bench. Pull the dumbbell towards your torso and elbow straight towards the ceiling.
  • Squeeze the shoulder blades as you come back. Lower the weight back to the starting position.

2 X 60 sec 3 squat pulses to an overhead press

  • Stand with your legs shoulder-width apart, keep your shoulders and chest up.
  • Start with the weight above your waist in a squat position.
  • Pulse the squat for three reps and move the weight up and over your head as you come out of the squat.

1 X 60-sec Reverse stationary lunges (right)

1 X 60-sec Reverse stationary lunges (left)

  • Start with your feet shoulder-width apart.
  • Step backward with your right foot and drive that right knee straight down towards the floor.
  • Keep your hips and shoulders straight forward. Bend both knees to create two 90-degree angles with your legs.
  • Step back to the starting position with that right leg. Repeat on the left side.

 2 X 60-sec Supine Chest press on the ground

  • Lie on the ground, facing upwards. Plant your feet flat on the ground.
  • Hold two dumbbells with your palms facing forward.
  • Lower the weights straight down towards the ground across your chest line
  • Keep your elbows straight across the tops of your shoulders. Press upwards and repeat.


 2 X 60-sec Russian Twists

  • Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
  • Straighten your spine to a 45-degree angle from the floor, creating a V shape with your torso and thighs.
  • Holding a ball or weight if desired, twist your abdominals to the right, then to the left, and back to the center.