Grind Hard City Fitness LLC
Bodybuilding, Football , Weightlifting, Strength & ConditioningThe 4-Week Grind Hard Remote Training Program is designed to elevate your fitness journey from the comfort of your own space. This intensive program focuses on strength, endurance, and overall fitness, aiming to push your limits and maximize your potential. Each week is meticulously structured to provide a balanced blend of cardio, resistance training, and flexibility exercises, ensuring a holistic approach to your fitness goals.
With a strong emphasis on progression, the program is tailored to challenge participants of all fitness levels, fostering continuous improvement and growth.
In addition to the physical aspect, the program also includes nutritional guidance and motivational support, empowering participants to make sustainable lifestyle changes. With an interactive online platform, participants have access to exclusive resources, workout tracking tools, and a supportive community, and fostering accountability
Whether you're aiming to build strength, improve endurance, or simply enhance your overall fitness, the 4-Week Grind Hard Remote Training Program is designed to ignite your determination and drive, propelling you toward your fitness aspirations from wherever you are.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Jog
1 x 10:00
B
Dynamic Stretch
1 x 1
C1
Hanging Leg Raise
2 x MAX
C2
GHD Sit-Up
3 x MAX
C3
Russian Twist
3 x 0:30
C4
Plank to Push-Up
8, 12, 16
D1
Leg Press
10, 8, 6, 6
D2
Push Ups
4 x 8
E1
Bulgarian Split Squat
3 x 8
E2
Burpee
3 x 40
F1
Wall Sit
2 x 1:00
F2
Jump Squat
2 x 30
G
Leg Extension
3 x MAX
H
Static Stretch
I
Kneeling Hip Flexor/Quad Stretch
1 x 20
A
1-mile Run
B
Dynamic Stretch
C1
Battle Rope Alternating Waves
3 x 45
C2
Plank to Push-Up
3 x 10
C3
Side Plank
3 x 0:45
D1
Seated DB Press
8, 8, 6, 4
D2
DB Lateral Raise
4 x 8
E1
Seated Cable Row
3 x 12
E2
Chin-Up
3 x 8
F
Lat Pulldown
3 x MAX
G
Rowing
1 x 1000
H
Static Stretch
A
Combat Abs
B
Dynamic Stretch
2 x 20
C1
Plank to Push-Up
3 x 0:30
C2
Mountain Climber
3 x 0:40
C3
Battle Rope Alternating Waves
3 x 40
C4
Push Ups
3 x 10
D
Stairs
1 x 20:00
A
Stairs
1 x 10:00
B
Dynamic Stretch
C1
Back Squat
10, 8, 6, 4
C2
Bicycle Sit-Ups
4 x 40
C3
DB Push Press
8, 6, 4, 4
D1
DB Lateral Lunge
3 x 8
D2
Calf Raise
3 x 12
E
Leg Extension
2 x MAX
F
Squat Hold with Med Ball
2 x 30
G
Seated Single Leg Press
3 x 12
H
Static Stretch
A
Dynamic Activation
B1
Push-Up
5 x 10
B2
DB Bicep Curls
5 x 10
B3
Mountain Climber
5 x 0:40
C
Step Up (Goblet)
D1
One-Arm Curl + Press
5 x 5
D2
DB Front Raise
5 x 10
E
Rear Delt Flyes
5 x 10
