Having a variety of workout options is indispensable to an effective long term training program and overall health. By definition, a workout can be made up of any exercise—weight training, body weight movements, stretching, band exercises, jump rope, jogging, running, biking, swimming, elliptical machine, stationary bikes and much more.

Every workout is different each day at Grinder Gym. Most workouts start with a trip around the parking lot, the stairs and the ramp before stepping on to the grinder.

When on the Grinder it is time for business! No funny business, just the business of getting fit!

Alway get your Mats, Dumbbells and Bench ready to go along with any other equipment that you will need for that day.

Here is your sample Grinder Gym workout:

4 Lot Laps
4 Stairs
4 Ramps

We will perform each workout as a circuit, supper sets or as cranks. Mostly I like to do my signature "Cranks"! That is with little to no rest!

3 x 20-30 reps or for time

1. Db Chest Fly on Bench
2. Push-ups
3. Db Shoulder Press
4. Db Side Lateral Raise
5. Db Bent-over Row
6. Db Renegade Row
7. Db Upright Row
8. Db Biceps Curl
9. Db Over-head Extensions
10. Db Triceps Kickbacks
11. Db Reverse Curls
12. Db Hammer Curls

Abdominal Circuit:

3 x 20-30 reps or for time

1. Crunch - legs up
2. Planks
3. Plank Twist
4. Leg Levers

Grinder Gym is designed for both women and men of all fitness levels and abilities. Our programs promise to help you build self confidence, self reliance, personal responsibility and teamwork. We're committed to helping you get into the best shape of your life! We have been voted to the top 5 Boot Camps in the nation by Exercise TV for a reason.

Click Here to learn more about our membership options or to visit the Grinder for a real test drive.

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