Total Gym InsideLatest Information about Total Gym

Oct
27

10 Minute Total Gym GRIT Workout

Total Gym GTS

Watch the Video

Although the standard GRIT routine is 30 minutes, here is a 10-minute Total Gym GRIT workout to keep your clients’ routines refreshed.

When you want to stay cutting edge in the fitness industry, you have to keep your ears and eyes open all the time, because new programs pop up every day and we, as fitness professionals need to stay informed for our clients.

One of the new trends that seems to be making waves is GRIT training, not to be confused with HIIT training. GRIT is a Les Mills 30-minute program that features a variety of classes, primarily focusing on plyometrics, cardio and strength training. Ask around in the industry and you’ll find that GRIT is the real deal and many fitness professionals are falling in love with this program because it works.   You can use it with little, some or even no equipment at all.  Here’s a great way to combine your Total Gym workout with GRIT training to keep your workouts refreshed and your clients engaged.

Total Gym Workout Routine (maximum effort on each exercise for 1 minute)

One Legged Squat Jump – Sit upright with your butt as close as possible to the bottom of the glideboard.   Keep one leg on the squat stand and leave the other leg to the side of the glideboard. Slowly squat with one leg until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set. Don’t forget to switch sides. Repeat 15 times.

High Knees (Active Recovery) – Stand up straight and place your feet about hip-width apart. Place your hands palms down, facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand and back to the ground.  Immediately bring the left knee up to meet your left hand and back down again. As you alternate knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.  Repeat 15 times.

Alternating One Legged Squat Jump  – Sit upright with your butt as close as possible to the bottom of the glideboard. Keep one leg on the squat stand and leave the other leg to the side of the glideboard. Slowly squat with the one leg until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep but instead of landing on the same foot, switch your legs in mid-air so that the other foot lands on the squat stand. Repeat this sequence by alternating legs to complete the first rep and then you repeat the movement to complete the set. Repeat 15 times.

Squat Jumps (Active Recovery) – Start in a deep squat position with your hands by your side. From this position, explosively jump up as high as you can and reach up with your hands as you jump. Repeat 15-30 times.

Incline Spiderman Push-Ups – Stand facing the tower. Place hands on the edge the squat stand, slightly wider than shoulder width apart. Position forefoot back from the squat stand with arms and body straight. Lower yourself down slowly and as you do, be sure to raise your knee up to your elbow on the same side of your body. Push your body up until arms are extended to complete the first rep, then you repeat this sequence on the other side of the body.  Repeat 15 times.

Incline Mountain Climbers (Active Recovery) In the same position as the Spiderman Push-Ups, begin in a push-up position so your hands are directly under your chest at shoulder width apart.  Place your hands on the top of the squat stand. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Repeat 30 times.

Dips – Facing away from the tower, position your hands shoulder-width apart on the squat stand. Slightly move with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the squat stand. Once you reach the bottom of the movement, press down to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. Please note that you can slightly bend your legs to modify this exercise. Repeat 15 times.

Butt Kickers (Active Recovery) – Stand up straight and bring one heel off the floor towards your butt – then as that foot is dropping back to the ground, bring the other foot up while moving arms in a running motion.  Repeat 30 times.

Reverse Lunge and 1 Legged Power Jump – Standing away from the tower and with the squat stand removed, place one foot back on the glideboard. Squat down on the leg that is on the ground, while the other foot is reverse lunging slowly on the glideboard up the incline. As you return to the starting position, hop up on the foot that is on the ground. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set. Switch sides.  Repeat 15 times.

Jump Lunges (Active Recovery) – Stand up straight with your feet staggered, with your left foot in front of your right. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement alternating which leg is in front. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set.  Repeat 30 times.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Copyright © 2017 Total Gym. All Rights reserved.