Sample Ultimate Grind Workout

This full-body workout is intended to build strength and power. It is important to understand that this workout should not be attempted until your body is ready for it. We did this workout after a complete fitness assessment, a phase of stability training, and a phase of PHA (peripheral heart action) training.

Admittedly, our program progressed more quickly than a typical program. We felt comfortable progressing at this rate because we were all healthy adults, and we each consulted our doctors before starting the program.

1) Foam roll and static stretch "Your 4" overactive muscle groups (5-10 minutes)
Each participants overactive muscle groups were determined during a movement assessment we did the first day of the program.

2) Full-body cardio warm-up (10 Minutes)
Our warm-up is usually a variety of exercises that get the heart pumping and require use of all major muscle groups.

3) Circuit 1 (3 sets - 30 seconds per set)
- Jack Knives
- Bicycles
- Plank with "funk"
- Bridge

4) Circuit 1 (3 sets - 30 seconds per set)
- Squats
- Shoulder Press
-Squat Press
- Jumping Jacks

5) Circuit 1 (3 sets - 30 seconds per set)
-Good-mornings
- Up and outs
- Reverse chops
- Ice skaters

6) Circuit 1 (3 sets - 30 seconds per set)
- Push-ups
- Rows
- Squat-row
- Hot coals

7) Total body static stretching (5-10 minutes)

Even if you are in great shape, some of these exercises may be difficult for you. If they are, ask a personal trainer for modifications to those particular exercises. Always remember that safety is your #1 priority.