Build and Shred
Grounded Health & Performance
Grounded Health & Performance presents Build and Shred, where we're all about helping you become the strongest, fittest version of yourself in just eight weeks!
In this program, we've got your back, your core, and every muscle in between covered. We'll focus on boosting your mobility, building rock-solid strength, and dialing up your endurance, so you can tackle any challenge life throws your way.
All you need:
- 1 medium dumbbell or kettlebell
- 1 heavy dumbbell or kettlebell
- Yoga Mat
With three training days a week, we've crafted a schedule that's both effective and manageable, giving you the perfect balance between pushing yourself and allowing for proper recovery.
So, if you're ready to take your health and performance to the next level with a program that's not only effective but also empathetic to your needs, join us for Build and Shred and let's make those gains together!
GHP Warm Up
A
Perform as a circuit and do 2 rounds of 4 reps of all exercises
B1
KB Deadlift
3 x 8 @ 6
B2
Single Arm KB OH Press
3 x 8 @ 6
AMRAP
C
Perform as many rounds of the following exercises as you can in 10 minutes: 1KB Rev Lunge 4/4 1KB BO Row 4/4 MT Climber 10
GHP Cooldown
D
Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.
Prep
A
GHP Warm Up
Perform as a circuit and do 2 rounds of 4 reps of all exercises
B1
1KB Goblet Squat
3 x 8 @ 8
B2
KB Overhead Pull to Extend
3 x 8 @ 8
B3
Bent Knee Side Plank
3 x 30
EMOTM
C
Complete 10 min. Perform the group of exercises listed below in under 1 min and use the left over time to recover. Ideally, you will have 20 to 25 seconds to recover. If you need less recovery time add 1 repetition if you need more recovery time remove 1 repetition 1KB Staggered Deadlift 4 on left /4 on right Knee Press 4 repetitions
Recovery
D
GHP Cooldown
Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.
Prep
A
GHP Warm Up
Perform as a circuit and do 2 rounds of 4 reps of all exercises
B1
SL Box Squat
3 x 8 @ 8
B2
Single Arm Floor Press
3 x 8 @ 8
[30/30 x 5] 2
C
Perform each exercise for 30 seconds and rest for 30 seconds before moving on to next exercises. Complete 2 rounds Clean Lateral Squat 1KB Push Press L 1KB Push Press R KB/DB swing Quadruped DB Drag More challenge? Add an extra round.
Recovery
D
GHP Cooldown
Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.
Andy Fortuna
Andy has dedicated the last 8 years to teaching everyday athletes how to overcome pain, unlock athletic performance, and develop mental/physical resilience. As a Athletic Trainer and Strength Coach, Andy combines his knowledge and expertise in sports medicine, TCM, manual therapy, and strength training to facilitate the natural healing and power of the human body
Boost your performance and achieve unparalleled fitness with a meticulously crafted regimen designed for maximum results.
Get Build and Shred